With the first elliptical trainers introduced into fitness clubs in the 1990s, elliptical machines have evolved to combine features of a stair climber and cross-country ski machine for a total body, low-impact cardiovascular workout. The specific features and design of the elliptical machine limits its available exercises, but the combination of pedals, arms and resistance settings allows some variation of workouts.
Benefits
Performing different exercises on the elliptical machine has numerous benefits. With the natural motion in the pedals and arms, elliptical trainers reduce stress on the joints and legs for a low-impact total body workout. The arms improve upper body strength and stamina while the pedals improve lower body strength and stamina.
Pedals
Every elliptical features pedals that travel through a specific path in various stride lengths, while select elliptical models have the ability to pedal forward and backwards. Using an elliptical that pedals forward and backward provides an opportunity for different exercises that train different muscles. As a result, every lower body muscle receives a balanced amount of training for improved toning and sculpting.
Arms
The arms on elliptical machines--resembling ski poles--are designed to incorporate the upper body into the low-impact cardiovascular workout. If your fitness goals include toning your upper body such as the shoulders or biceps, you can focus on using the arms for different exercises. For example, during a 30-minute elliptical workout, alternate every five minutes by pushing and pulling on the arms instead of the pedals.
Features
Additional features on the elliptical that allow different exercises include resistance and incline. Both features have the ability to increase or decrease the overall intensity of the workout. Resistance is commonly adjusted on the display console and relates to the amount of force needed to move the pedals and arms. Incline only pertains to the pedals and is used to resemble climbing hills. Vary the exercise and workout intensity by randomly changing the resistance and incline. Most elliptical machines feature built-in programs that automatically adjust to different exercises.
References
- Mayo Clinic: Elliptical Machine
- All Ellipticals: Keep in Shape with Elliptical Trainer Workouts
- Shape Fit: Elliptical Trainers and Crosstraining Exercises
- Mayo Clinic: Elliptical Machines: Better Than Treadmills?
- Fitness Equipment Reviews: The Features You Want on Your Elliptical Trainer
- Consumer Reports: Elliptical Guide
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