Elliptical machines are a staple at most gyms, offering exercisers a low-impact alternative to treadmills that can place too much stress on the joints. Elliptical machines have large, moving pedals and sometimes offer moving arms to provide a total-body workout. The elliptical machine's primary purpose is a cardiovascular workout, helping you to burn calories and lose weight. You can utilize the elliptical machine's cross ramps to increase the difficulty and boost muscle-building benefits.
Calories Burned
Your arm and leg movements power the elliptical machine. The faster you stride, the harder your heart and muscles must work to support the demands your body places on them. Like running or cross-country skiing -- both exercises that are similar to using an elliptical machine --, the elliptical machine causes your body to burn calories. If a 140-lb. woman uses the elliptical at a moderate pace for 30 minutes, she will burn an estimated 216.7 calories, according to Glamour.com. If you increase your intensity to vigorous exercise, you will burn an extra 40 calories for the same amount of time.
Muscles Worked
The advantage of an elliptical machine over a treadmill-type exercise is that most elliptical machines will pedal in reverse. This allows you to activate different muscles in your body, just as you would use different muscles to walk in reverse. Depending on the type of elliptical machine you use, you will most often use the quadriceps muscles on the front of the leg and the buttocks muscles to lift the leg. If you use your arms, you will use the chest muscles, shoulders and biceps to push the pedals forward. When pedaling backward, you are using the hamstring muscles on the back of the leg and the triceps muscles on the back of the arm.
Misconception
Since an elliptical machine focuses on a smooth, gliding motion, you may not feel you are working out as hard as you do on other exercise machines, like a treadmill or stair climber. While the elliptical is built for smooth motion to minimize strain on joints, this does not mean you are not working out hard or burning the same calories as you do on other exercise machines. Providing you exercise vigorously and challenge your body, you will burn enough calories.
Considerations
While there are few drawbacks to using an elliptical machine, the best weekly workouts are those that change up the muscles used and challenge the body in new ways. Using the same machine over and over -- even a low-impact machine -- can result in overuse injuries in the knee and ankles. Change up your exercise routine by taking an aerobics class, swimming or biking for maximum effectiveness.
References
- American College of Sports Medicine: Selecting and Effectively Using an Elliptical Trainer
- MayoClinic.com: Elliptical Machines: Better than Treadmills?
- EllipticalTrainers.com: Treadmill vs. Elliptical Trainer
- EllipticalTrainers.com: What Are the Benefits of an Elliptical Trainer?
- Glamour.com: Elliptical Trainer Calories Burned
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