Elliptical machines are a popular piece of aerobic equipment in gyms across the globe. According to the American Sports Data, Inc., 6.2 million exercisers utilized ellipticals in 2000. An elliptical machine is a cross between a treadmill and a stair climber. The minimal stress on exercisers' joints gives the elliptical an advantage over a treadmill or stair climber. On some models of ellipticals, arms and legs can be simultaneously challenged with the use of poles, or handles that are attached. Most ellipticals allow users to pedal forward or backward, allowing more muscle group recruitment.
Elliptical Trainer Versatility
"Oxygen" magazine recommends adding variety into your cardio sessions to achieve faster results. Adding variety to your cardio workout is as simple as adjusting the stride settings on the elliptical machine. When adjusted to the lowest incline, the elliptical stride is similar to a NordicTrak cross-country skier. Ellipticals at a medium incline produce a stride is similar to a bike. Adjusting the elliptical to the highest incline produces movement similar to a stair climber.
Elliptical Trainer Research
In a study conducted by the American Council on Exercise, ACE, elliptical trainers were found to burn approximately eight to nine calories per minute. This study also compared four brands of ellipticals: the Ellipse, the Healthrider, the Power Train and the Cyclone. Results showed that there were similar oxygen consumption, heart rate, perceived exertion, stride, speed and calorie expenditure amongst all four brands of ellipticals. However, the Ellipse and the HealthRider received the best marks from participants because of the smoothness and comfort-ability these brands provided over the rest.
Training Results From Elliptical
A study published in the "European Journal of Applied Physiology" found that four-minute intense exercise intervals, followed by rest between each of the 10 sets was effective at maintaining lean muscle mass. When beginning a high-intensity routine "Oxygen" magazine suggests that you go at your own pace and start with small intervals that challenge you but don't reach your maximum exertion level. Give yourself ample rest time in-between sets. As you get stronger, your rest time will decrease.
Sample Elliptical Workout
Begin with a warmup. In this warmup spend the first three minutes at a resistance that feels challenging, possibly using a resistance level of 3 to 4. Over next three minutes in the workout, move your resistance level up to a 7 to 9. At this level you may slightly struggle to maintain your warmup speed. In the following two minutes, you will lower the resistance to 5 to 8, allow yourself some time to recover. Take the next 12 minutes of the workout repeating the cycle of three minutes at the 7 to 9 resistance level, followed by three minutes at the 5 to 8 resistance level. This alternating pattern will total four sets in the 12 minutes. At the end of the workout you will spend about five to 10 minutes at a low intensity on the elliptical and finish with static stretching to cooldown.
References
- Advanced Fitness.: Elliptical Benefits
- American Council on Exercise: Are all elliptical trainers created equal? American Council on Exercise Puts Latest Fitness Trend to the Test
- Shape: How to Use an Elliptical Trainer in your Cardio Workout Routines
- Shape: Jackie Warner's 20-Minute Cardio Calorie Blasts
- MayoClinic.com; Elliptical machines: Better than treadmills?; Edward R. Laskowski, M.D.
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