The elliptical machine mimics the motion of walking, jogging or running. The Centers for Disease Control and Prevention provide guidelines that help you determine whether your workout is aerobic or too light to qualify as an aerobic activity. In addition, you can use a heart rate monitor or self-check to help you track whether you're in an aerobic zone.
CDC Guidelines
The intensity of your workout defines whether you're engaged in vigorous or moderate aerobic activity. Per the CDC's guidelines, you can do a self-check to gauge your intensity when you're on the ellliptical. Moderate activity elevates your heart rate and causes you to break a sweat. Vigorous activity equates to fast breathing and a spike in your heart rate.
Heart Rate Monitor
If the self-check guidelines aren't adequate, invest in a heart rate monitor that provides you clear information. Using your age as a guideline, most heart rate monitors can display your aerobic-workout zone. By using a chest strap that sends information to a display, typically worn on your wrist, you don't have to stop your workout and check your heart rate yourself while you're on the elliptical. However, the chest strap can be bothersome and the equipment may be too expensive for your needs.
Self-Monitor
A simple check while on the elliptical can help you gauge your own heart rate. Prior to the check, make sure you know your zone. To calculate your aerobic range if you're a man, subtract your age from 220. For women, the formula is 88 percent of your age multiplied by 206. This number is your maximum heart rate. To define your aerobic range, multiply your maximum heart rate by 60 and 80 percent. Working out within that range is aerobic for you.
While on the elliptical, stop your workout and take your pulse at your neck or wrist for 10 seconds. Multiply that number by six to gauge your workout. If you're within your range, you're working out aerobically.
Elliptical Benefits
Besides providing the opportunity for an aerobic workout, ellipticals offer other benefits to your body. The poles available on some models make an elliptical workout a full-body workout by incorporating the arms, shoulders, back and abdomen into your walk, jog or run. The motion of moving on the elliptical, which may take some getting used to, is very gentle on the joints. Your back, ankles, knees and hips are protected from the impact that you typically experience when moving on a paved surface.
References
- Centers for Disease Control and Prevention: Physical Activity for Everyone
- Cleveland Clinic Health System; Your Pulse and Your Target Heart Rate; 2011
- Spine-Health; Elliptical Trainer; Megan Tyner, ACE; May 2007
- "The New York Times"; Recalibrated Formula Eases Women's Workouts; Tara Parker-Pope; June 2010
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