The elliptical machine is a popular piece of cardiovascular exercise equipment. Resistance is placed on both the arms and legs which targets multiple muscle groups while providing a low-impact workout that is more gentle on the knees and other joints than traditional running. Because the majority of elliptical users are seeking to lose weight or otherwise gain more muscle tone, a common concern is that the machine may add bulk to the legs and other muscle groups.
How Ellipticals Work
Elliptical machines allow the feet to move through a circular motion without ever leaving the pedals, offering a lower impact than other cardiovascular exercises. Elliptical machines also feature two long handles that move in unison with the pedals and engage the upper body. Resistance can be added to increase the difficulty of the workout and, on some models, an incline can be simulated. Because so many muscles are at work at once, performing an unusual motion, the heart rate increases quickly.
How Muscles Grow
Muscle growth is a complex reaction that is still not fully understood. According to researchers at the University of New Mexico, after muscles undergo trauma from intense resistance training, the body rebuilds the muscle and increases the size of the muscle fibers. These repairs are rarely noticeable and, at most, will result in improved muscle tone and efficiency.
To achieve large muscle bulk, a high-calorie diet must be combined with a workout program focused on extremely high resistance and relatively few repetitions.
What This Means
Because the workout provided by an elliptical trainer keeps the heart rate high and the muscles working against a relatively low resistance, the body is forced to focus on improving endurance rather than strength. Regular use of an elliptical machine, combined with a healthy diet, will not generally cause an increase in muscle size.
Considerations
Some users may experience a perceived change in physical size and appearance after repeated exercise sessions. This is sometimes due to muscles becoming more visible as fat is burned and will pass. A proper diet must be maintained when attempting to lose weight to ensure that there is a balance of calorie intake and expenditure.
References
- University of New Mexico: How Do Muscles Grow?
- "ACE Personal Trainer Manual"; American Council on Exercise; 2003
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