The elliptical machine is a viable alternative for those who seek an effective aerobic exercise without placing undue stress on their joints. The results you get are directly related to the amount of effort you put in, but the elliptical machine can potentially provide a full body workout if you let it.
Cardiovascular System
The primary purpose of an elliptical machine is cardio. Cardiovascular exercise gets your heart rate up so you can burn calories, and forces you to exchange large amounts of oxygen to help fuel your muscles. Many different cardio techniques cater to different goals, and the elliptical machine can do them all. To improve your endurance, use a low resistance and a moderate pace for an extended period of time. To improve your speed, maintain a comfortable resistance while alternating between short, fast bursts with longer recovery periods. To blast more calories, alternate intense intervals with more comfortable intervals -- the intense intervals can be faster, at a higher resistance, or both.
Lower Body
All elliptical machines work your lower body muscles as you perform the walking/cycling/stair climbing action. Your quads and glutes work to push the pedals down, and your calves work to move them underneath you and power the push-off at the end of the stride. You abductors and adductors keep your legs stabilized laterally on the pedals, and get an extra boost when you shift your weight to overcome stiff resistance. To focus the workout on your lower body muscles, concentrate on force instead of speed. The more stress you place on your muscles, the more developed they will get. Picture yourself walking uphill -- when you force your lower body to lift your body weight to a higher level, each step you take is like a strength training repetition. Your abs and lower back muscles work to keep you upright, but you can enhance this action by consciously engaging your abs for the duration of the session.
Upper Body
Most elliptical machines have movable hand rails that you pump back and forth with the natural swinging of your arms. During your cardio workout when you're focused on speed, this simply serves to elevate your calorie burn by moving more muscles. But if you crank up the resistance, you can get quite the strength workout as well. Your chest, back, shoulders and biceps contract with every swing, and if you engage your arms on both the push and the pull instead relying on momentum, you'll mimic the effect of a lengthy pushup/pullup routine. The key is to engage the muscles rather than just hang on the handrails. For safety's sake, never set the handrails to a tension that forces you to move them more slowly than your feet. Your arms and legs must move at the same rate, or you may lose your balance.
Joints
Your joints are likely the last thing you think about during your elliptical workout, and that's the way it should be. What makes the elliptical so popular is that it can wear you out strength- and cardio-wise, but you probably won't feel any strain in your joints. The elliptical is zero impact, provided you keep your feet firmly on the pedals at all times, lifting only your heel as you stride. Your joints still get to move though -- your knees, hips, shoulder and elbows can go through their full range of motion on every stride. Movement is good for your joints, as it helps them self-lubricate and keeps them from becoming "frozen." If you are new to exercise,this may be one of the most beneficial aspects of the elliptical for you. Once you can exercise without joint pain, you are more likely to stick to your fitness routine.
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