Following the debut of elliptical trainers in the 1990s, they quickly became the fastest-growing type of cardiovascular machine, according to the American Council on Exercise. In addition to providing a heart-healthy workout, they also have benefits over other machines. The combination of leg and arm movements and changes in programs and resistance help provide a variety of workout routines to suit almost every fitness level.
Identification
Elliptical trainers are a combination between a ski machine and a stair-stepper, where you stand on pedals that move in a rolling track. Models that include handles for upper-body work are often referred to as cross-trainers and allow you to use both pushing and pulling action to work your arms, shoulders and back.
Expert Insight
The Human Performance Laboratory at the University of Nebraska at Kearney compared energy expenditures on treadmills to elliptical machines. The research, published in June 2010 in the "Journal of Strength and Conditioning Research," found that both types of exercise machines improved oxygen consumption and energy expenditure in exercisers, though the elliptical machines produced a higher heart rate.
General Benefits
Elliptical trainers significantly raise your VO2 max, or the volume of oxygen you can consume while exercising at your maximum capacity. They also can lower your resting heart rate when used regularly, with one study published in June 2004 in the "Journal of Strength and Conditioning Research" finding a significant decrease in just eight weeks of elliptical use. Ellipticals can produce weight and body-fat loss and reduce inflammatory markers, specifically IL-6 and leptin, which have been linked to the development of several chronic diseases.
Benefits Over Treadmills
Ellipticals can give you a vigorous workout without the pounding your feet, ankles, legs, knees and hips receive on a treadmill, yet still offer weight-bearing exercise that is important for preventing osteoporosis. If you have arthritis or fibromyalgia that make it more painful to exercise, this benefit can be especially helpful. Models equipped with handles will help work the muscles in your upper body, unlike treadmills, and models that have a reverse feature allow you to pedal in the reverse direction and work different groups of muscles.
Considerations
Since there are so many different types of elliptical machines, it's important to try out the machine you're going to buy or use beforehand. According to "Consumer Reports," cheaper models may be too flimsy and not provide an effective workout or allow you to adjust inclines, resistance levels or programs as you exercise. You should also make sure the back-and-forth handles don't whack you in the arms. The more comfortable the machine is to use, the more likely you are to exercise on a regular basis.
References
- Consumer Reports: Ellipticals
- Mayo Clinic: Are Elliptical Machines Better Than Treadmills for Basic Aerobic Workouts?
- American Council on Exercise: Selection and Use of Exercise Equipment
- "Journal of Strength and Conditioning"; Energy Expenditure; G.A. Brown; June 2010
- Dr. Simpson: Elliptical Design Comparison
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