Benefit Of Increased Resistance On An Elliptical

Elliptical trainers are cardio training machines that simulate running or cross country skiing. Cardio training workouts consist of continuous movements using major muscle groups for a minimum of 20 minutes. Your heart and lungs must work harder to supply your body with increased amounts of blood and oxygen to maintain the continuous movement. Elliptical training machines have options including upper and lower body pedals, inclined positions and variable resistance levels. Display monitors provide feedback including exertion levels, time, distance and calories burned.

Function

Elliptical training machines were designed to mimic the movement of running. The foot pedals move in an oval, elliptical motion allowing your feet to remain on the pedals throughout the movement. The arm pedals move forward and backward allowing your hands to remain in contact throughout the movement.
The combination of upper and lower body movements increase exercise intensity. Since your feet are never airborne, your body does not have to absorb the impact of your feet landing. The trainer offers the cardio training benefits of running without the strain on your spine and lower body joints.

Targeted Muscles

The lower body movements consist of extending your leg forward and bringing your leg backward. The forward movement extending your leg targets your quadriceps, the front of your thighs and your hip flexors. The backward movement works your buttocks and hamstrings and the back of your thighs. The upper body movements consist of pushing the pedals forward and pulling them back. The forward movement is a pushing motion, targeting your chest, shoulders and triceps. The backward movement, or pulling motion, works your back and biceps.

Variable Resistance

The elliptical trainer workouts have different intensity levels. With lower levels, your muscles exert force against lighter resistance levels. Higher levels increase the resistance that your muscles must overcome. Adding resistance to upper and lower body movements provides an overload. Training workouts using progressive increases in resistance levels increase the strength and size of muscle fibers. Benefits include improved muscle tone, muscular strength and endurance.

Cardio Training Benefits

Elliptical training workouts using progressive resistance levels add to the intensity levels of the workout. Cardiovascular benefits include improved heart and lung efficiency. An improved circulatory and respiratory system decreases the risk of heart problems. The increased intensity levels increase your metabolism, the rate at which your body burns calories. When combined with proper nutrition, your body reduces the amount of excess body fat and body weight. The overall benefit of elliptical trainers is increased health and fitness levels.