Working out regularly on an elliptical trainer can help you manage your weight, lower your blood pressure and cholesterol, reduce your risk of heart attacks, strokes and diabetes and improve your mood. You can get similar health benefits from many other types of exercise if you want to add variety to your workout routine or if you don't have access to an elliptical trainer.
Exercises Easy on the Joints
The elliptical machine provides a low-impact, weight-bearing workout that puts less stress on your joints than high-impact exercise but still helps you maintain bone density, according to the National Osteoporosis Foundation. Other types of low-impact exercise include the stair treadmill, low-impact aerobics and brisk walking, either outdoors or on a treadmill. Non-impact exercises such as swimming and cycling also put less stress on your joints than high-impact exercises. Since these are not weight-bearing exercises, however, they do not help you to maintain or build bone density.
Moderate Aerobic Exercises
The elliptical provides a source of moderate aerobic exercise that raises your heart rate and breathing rate. You should get at least 150 minutes of moderate aerobic exercise each week. Other sources of moderate aerobic exercise include brisk walking, water aerobics, doubles tennis and leisurely bike riding. Regular aerobic exercises improve your lung capacity and cardiovascular health.
Muscle Strengthening
The elliptical trainer works the calves, quadriceps and hamstring muscles in the legs. If you use a machine with ski poles, you can also work your arms during an elliptical workout. Other leg-strengthening workouts include running, cycling, brisk walking, stair climbing, hiking and playing tennis. Exercises that work your upper body as well as your legs include swimming, tennis and basketball.
Calorie-Burning Workouts
Many other types of aerobic exercise can help you burn calories and lose weight as efficiently as elliptical workouts. Low-impact aerobic workouts such as exercising on an elliptical can burn 365 calories in one hour for a 160-lb. person. In one hour, a 160-lb. person can burn 277 calories by walking at 3.5 mph, 584 calories by jogging at 5 mph, 986 calories by running at 8 mph or 657 calories by working out on a stair treadmill, according to MayoClinic.com.
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