Elliptical trainers are effective exercise machines for increasing cardiovascular fitness and increasing lean muscle mass. An elliptical trainer is a low-impact exercise machine that is particularly useful for those with joint or back problems. The popular machines are widely available at fitness centers and gyms as well as for home use.
Total Body Workout
The elliptical trainer is a machine on which you stand and pedal, utilizing your legs in exercises that provide the same benefits as cross-country skiing and stair stepping without having to lift your feet off the pedals. Most ellipticals come equipped with long handles that you hold while you pump, making the exercise a full-body workout. You can increase the aerobic capacity of the exercise by decreasing the tension on the pedals and increase the resistance to build muscles.
Variations
In addition to increasing or decreasing the resistance, most elliptical trainers also can be pedaled backwards, which engages even more muscles. Some machines are designed to raise or lower the incline of the ride so that you can receive an even more intense workout. While the machine requires a modicum of coordination, it is relatively easy to learn and use. Heart rate monitors, calorie counters and mileage counters often are included in the machines, which can help you determine how effective your workout is each time you ride.
Benefits
While aerobic and muscle building benefits are inherently effective in elliptical trainers, the low-impact aspect of the machines in a vital benefit for people who cannot participate in high-impact aerobics. Because you are standing on the machine, you are participating in weightbearing exercise, vital to prevent osteoporosis. The workout doesn't place any extra stress on weakened joints and you aren't at risk of placing undue weight on any specific joints. Weight bearing exercises such as those performed on elliptical trainers help build bone density as well as muscles.
Weight Loss
An elliptical trainer is an effective machine to use in a weight loss program. Using both the arm and leg action of the machine increases the number of calories you burn while riding versus just walking on a treadmill. A 160-lb. person can burn about 412 calories in a 30-minute workout; more if you increase the intensity of the ride. Elliptical trainers are ideal for circuit training that also burns calories efficiently. Ride hard for two minutes and then slow down for three minutes. Alternate for 30 minutes to increase the intensity of the workout.
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