The elliptical trainer, available at most gyms and fitness centers, simulates a running motion with pedals that move in an elliptical path. The machine provides low impact weight bearing exercise that can increase your heart rate and help you stay in shape. Low impact exercise can also help you improve your bone density.
Bone Strengthening
Like muscles, bones respond to exercise by becoming stronger and denser. Workouts that force your bones to handle impact or support your body's weight can help you build and maintain bone density, according to the National Osteoporosis Foundation. While high impact exercises provide the most efficient way to build bones, they may not be safe for adults with osteoporosis or frail bones. Low impact exercises such as elliptical workouts provide a safer way to keep your bones strong and healthy. An elliptical trainer workout puts less stress on your knees and hips than a running workout, during which you repeatedly pound your feet on the ground.
Workout Duration and Frequency
The Centers for Disease Control and Prevention recommends that adults get at least 150 minutes of moderate aerobic exercise each week in order to see the full health benefits of physical activity. A 30-minute workout five days a week would enable you to achieve this total. You can divide your exercise into smaller periods if that better suits your schedule, but try to exercise for at least 10 minutes at a time.
Calories Burned
Elliptical workouts can help you burn the calories necessary to maintain a healthy weight or even to lose weight. In one hour, a 160-lb. adult can burn 365 calories with low impact aerobics such as working out on the elliptical trainer, according to MayoClinic.com. The same workout can burn 455 calories for a 200-lb. adult and 545 calories for a 240-lb. adult. If you want to lose 1 lb. a week, you'll need to consume 500 calories fewer than you burn each day.
Benefits
In addition to strengthening your bones and helping you manage your weight, regular physical activity can also reduce your risk of heart disease, diabetes, strokes, metabolic disorders and some cancers, according to the CDC. It can also improve your mood and promote better sleep.
References
- MayoClinic.com: Elliptical Machines --- Better than Treadmills?
- National Osteoporosis Foundation: Exercise for Healthy Bones
- Centers for Disease Control and Prevention: Physical Activity for Everyone -- Guidelines --- Adults
- MayoClinic.com: Exercise for Weight Loss --- Calories Burned in 1 Hour
- Centers for Disease Control and Prevention: Benefits of Physical Activity
