Is The Elliptical Machine Effective?

You may have seen elliptical machines beside the rows of treadmills at your gym and wondered how effective they are. Elliptical trainers can give you an effective, vigorous aerobic workout or a lighter workout, depending on the resistance level you choose and the intensity of your stride. Elliptical machines have the added benefit of putting less stress on your joints than jogging or walking on a treadmill.

Basics

Elliptical trainers consist of two pedals suspended in the air that slide along a track. Elliptical machines also have two poles that connect to the pedals. You can use the poles to help move the pedals along, which gives your upper body a workout along with your legs. You can customize most elliptical machines to simulate aerobic exercises like walking, running and stair climbing.

Benefits

The main benefit of elliptical machines is they allow you to get an aerobic workout without putting much stress on your ankles, knees and back. This makes elliptical trainers ideal if you have an injury or joint problems. You can also adjust the resistance on an elliptical to get a vigorous aerobic workout like running, or a lighter workout like walking. At higher resistances you can also build muscle strength with an elliptical. Elliptical machines also give you the option of reversing the motion of the pedals to simulate backward walking or running. This allows you to target different muscles groups without the risks of actually walking backward.

Evidence

Elliptical machines can provide you with a healthy aerobic workout. Using the arm poles along with the pedals can help you get your breathing rate up as well as give you a workout that feels more intense, however using the arm poles may not get your heart pumping any faster than using only use the pedals, according to a December 2006 study in "Research Quarterly for Exercise and Sport." Researchers also found that while you can expend a lot of energy on an elliptical, the estimates of calorie-burning rates reported by the machines are often too high.

Proper Use

Maintain correct posture when using an elliptical trainer. Support your weight with your legs and do not lean on the poles. Keep your shoulders back, your chin up and tighten your abdominal muscles. Try to maintain a stride that feels as natural as possible.

Begin with the lowest resistance level and slowly increase it every few minutes as needed. If you begin with a resistance level that is too high, you may fatigue your muscles before you have had a chance to get a good aerobic workout.

Intensity

The intensity of your exercise depends on what your goals are. If you want a good aerobic workout, you want to sustain a heart rate within 50 to 85 percent of your maximum for at least 30 minutes. This means a 30 year old should keep her heart rate between 95 and 162 beats per minute, and a 50 year old should keep her heart rate between 85 and 145 beats per minute.

If you use an elliptical for light exercise to help with your joints or balance, simply go at a pace that feels like a brisk walk. You should be able to carry on a conversation while going at this pace.