Elliptical trainers are effective at giving you a workout that's beneficial on many levels, although they might be too strenuous for certain individuals. Elliptical trainers are a cross between a stair climber and a treadmill, which means they give you the benefits of both. You stand on the elliptical and move your legs in a gentle, circular motion that uses the same muscles as hiking, bicycling and cross-country skiing.
Workout
Ellipticals increase your heart rate, burn calories and give you a weight-bearing aerobic workout that strengthens your muscles and bones. Working out regularly on the machine can enhance your cardiovascular health and overall fitness level. If your elliptical has handles, you can get a full-body workout that works both your upper and lower body. They can stave off boredom. You can create a variety of workouts using different speeds, resistance levels and intervals of intensity. The machines can also move forward and backward to work different muscles and offer even more workout options.
Calorie Count
The average amount of calories burned on an elliptical is 13 per minute, according to Women Fitness. If you weigh 120 lbs., ACE Fitness says bicycling at 10 mph burns 5.5 calories per minute, jogging burns 9.3 calories per minute and running burns 11.4 calories per minute. If you weigh 160 lbs., the biking can burn 7.3 calories per minute, the jogging 12.4 and the running 15.1.
Impact and Intensity
Ellipticals are low-impact machines that are much easier on your joints than running on a treadmill or using a stair climber, specifically the stress on your knees, back and hips. Just because elliptical trainers are low impact, however, does not mean they are not intense. The Cleveland Clinic says that the intensity might be too strenuous if you are new to exercise or severely out of shape. Testing the elliptical in short doses to make sure it is not too exhausting is the safest way to start an exercise program.
Effectiveness Study
Even the cheaper ellipticals provided a workout as effective as their higher-priced cousins, but the higher-priced machines rated better in comfort, quality and durability, according to a study published in the May/June 2010 issue of ACE "Fitness Matters." The study tested seven men and seven women on four elliptical machines, each machine made by a different manufacturer. Prices ranged from $199 to $599. The highest-priced machine ranked the most comfortable and durable, while the cheapest machine ranked third out of four in those categories. Women test subjects complained about hitting their knees on the worst-rated machine, underscoring the importance of testing a machine before you use it for an extended workout or outright buy it.
References
- MayoClinic.com: Elliptical Machines: Better than Treadmills?
- ACE Fitness: Are All Elliptical Trainers Created Equal?
- Women Fitness: Elliptical Trainer For an Impact Free Workout
- Cleveland Clinic: What is the Best Type of Aerobic Exercise?
- ACE Fitness: Calorie Burners: Activities That Turn Up the Heat
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