Ellipticals are one of the most popular pieces of exercise equipment available and can be found in most fitness centers, gyms and even in many homes across the United States. Ellipticals are best known for the calorie-burning aerobic workout they provide, but ellipticals also can help strengthen your muscles.
How an Elliptical Works
An elliptical provides both an aerobic and strength-training workout. Instead of the typical up and down motion of a treadmill or stair stepper, the elliptical uses a circular motion. This is achieved by using pedals that you press down with your feet to propel the pedals in a circular motion. These pedals are often accompanied by handle bars that are moved back and forth in rhythm with the pedal movements, depending on the model of the elliptical.
Programs and Features
The programs and features of an elliptical are designed to provide aerobic and strength-training workouts. For example, ellipticals are equipped with the ability to increase resistance through methods like magnets or a particle break system. Higher resistance causes the muscles to work harder and thus get bigger. Some ellipticals also include programming features on the machine's dashboard that automatically change the resistance or incline to provide a muscle-building workout as you use the elliptical.
Lower-Muscle Building
Ellipticals provide muscle building through the use of resistance and in some models the change of incline. As you increase the resistance of your elliptical by the energy needed to move the pedals becomes greater, increasing the workout on lower-extremity muscle groups, including the quadriceps, hamstrings, calves, adductors, glutes and hip flexors, building the muscles with each workout. The balance needed to stay upright on the equipment while exercising also can work the back muscles and abdominals.
Upper Muscle Building
Many elliptical models include pole-like handle bars that can be used in conjunction with the movement of your legs to increase the muscle-building potential of your exercise session. The movement of these bars works muscle groups like the biceps, triceps and shoulders.
Safety
Before using an elliptical or taking part in any exercise program that includes an elliptical, meet with your doctor to ensure you are healthy enough to do so. be sure to drink plenty of water to both help with muscle function and prevent dehydration. If you feel any pain or sickness, or if you feel dizzy or light-headed, stop using the elliptical or substantially change the intensity level of your workout.
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