An elliptical machine or elliptical trainer is a cardiovascular fitness machine that provides the range of motion and benefits of different exercises such as running, stair climbing and cross-country skiing. Elliptical machines are ideal for cross-training in a manner that is beneficial for people of different ages and fitness levels, according to Gregory Florez, fitness expert and lecturer at the American College of Sports Medicine.
Movement on an Elliptical Machine
The elliptical machine gets its name from the elliptical motion of the pedals during exercise. Some elliptical machines have movable handrails that go back and forth as you pedal. The pedaling motion is similar to a combination of cycling and walking or running, depending on your speed of movement. The machine enables you to engage most of the major muscle groups in the body.
Fitness Benefits
Elliptical machines offer a wide range of benefits for people who have health complaints such as arthritis and knee pain. These machines enable users to perform low-impact workouts, wherein there is no jarring or pounding on the knees and feet while you effectively exercise the muscles in your lower body. Elliptical training is beneficial in many ways if you have arthritis, according to Arthritis Today. Movable handrails enable you to exercise your lower back, shoulders, neck and arms, thereby keeping those joints in good shape.
Interval Training
You can incorporate different resistance levels to perform interval training on an elliptical machine. This enables you to continually improve your fitness goals and training levels, thereby preventing a workout plateau. Ramps or inclines on elliptical machines also enable a change in resistance levels. You can also focus on different muscles by changing the angle of the incline. Most elliptical machines have pedals that you can move forwards or backwards. This also creates variety and challenge in the workout.
Using the Machine Correctly
Proper posture is important when you exercise. When you use an elliptical machine, maintain a neutral posture and avoid leaning toward the front or back. To get a good workout, you must avoid holding the handles very tightly or leaning on the handrails as you move, according to the American Council on Exercise. Maintain your balance and stability by keeping a light hold on the handles. To minimize discomfort, pain or numbness in the foot, you must avoid standing on the balls of your feet as you exercise. Roll the entire foot with each pedaling movement.
Most Useful Features
Features such as quiet, smooth operation, forward and reverse pedal movement and adjustable resistance make an elliptical machine versatile and user-friendly. Electronic displays that indicate the amount of calories burned, time interval and intensity level boost motivation. If you are thinking about purchasing an elliptical machine, try it out for at least 20 minutes. Ensure that the movement is smooth and that you do not feel any discomfort on your knees or hips.
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