Elliptical exercises include low-impact aerobic workouts involving a gliding motion similar to cross-country skiing or step exercises offering modified forms of walking, jogging or running. The user determines elliptical resistance and speed. Elliptical machines typically come equipped with programmable consoles to monitor distance, speed, difficulty and individualized workout routines.
Cardiovascular Benefits
The President's Council on Physical Fitness and Sports notes that 30 minutes of moderate-intensity daily activity aids in lowering cholesterol, blood pressure and blood sugars. Moderate-intensity exercise varies depending on your overall health and fitness level. Beginning exercisers or people with health concerns are encouraged to increase physical activity gradually. Alter exertion levels on an elliptical machine by either adjusting the resistance settings or increasing the pace.
Low Impact
Elliptical exercises offer the cardiovascular benefits of walking or running while minimizing stress on your bones and joints, reducing impact injury risks. The American Academy of Orthopaedic Surgeons recommends low-impact elliptical exercises for people suffering with arthritis.
Weight Loss
As with any aerobic activity, elliptical exercise aids in weight loss if calorie expenditure through activity is greater than your consumed calories. While 30 minutes of daily activity is recommended for cardiovascular health, you may need to incorporate additional exercise into your fitness routine if your goal is weight loss. The National Heart, Lung and Blood Institute recommends a weight-loss goal of 1 lb. to 2 lbs. per week until your desired weight is reached. Though elliptical exercises are considered low-impact aerobic workouts, adjustable resistance settings offer muscle-toning benefits as well.
Bone Health
Much like strength training for muscles, weight-bearing activities maintain and increase bone strength and density. MayoClinic.com notes that weight-bearing exercises such as elliptical training may slow bone mineral loss. Elliptical exercises may be particularly helpful for individuals with decreased bone density associated with osteoporosis. If you have osteoporosis or low bone density, speak with your doctor about personalized training plans before incorporating weight-bearing exercises into your workout routine.
Versatility
The user sets the speed, duration and resistance during elliptical exercises, allowing greater versatility for the beginner and advanced fitness enthusiast alike. Eliptical machines may include movable arm supports, offering upper body toning. Additionally, elliptical trainers often feature reverse pedaling which targets different muscles than forward stepping exercises.
References
- MayoClinic.com: Are Elliptical Machines Better than Treadmills for Basic Aerobic Workouts?
- National Heart Lung and Blood Institute: How are Overweight and Obesity Treated?
- American Academy of Orthopaedic Surgeons: Seniors and Exercise
- MayoClinic.com: Exercising with Osteoporosis
- President's Council on Physical Fitness and Sports: Physical Activity; The Magic "Pill"
- Viterbo University: Fitness Center Equipment; Cardio Machines
Member Comments