Comparison Of A Treadmill & Elliptical

Treadmills and elliptical trainers are two cardio machines you will see if you join a gym or visit a fitness store in search of equipment to purchase. A treadmill simulates jogging, while an elliptical approximates cross-country skiing but with no impact on your joints. Some people may wonder whether one or the other is more effective for burning calories and fat, and building stamina.

Facts

Treadmills consist of a moving conveyor built that you walk or run on, with handles at the side for you to grasp if you choose. You can change the speed at which the belt moves, forcing yourself to accelerate from a slow walk to a brisk walk, a jog or an all-out sprint. You also can increase the incline, which makes your movement more difficult as if you were going up a hill. Ellipticals are cross-training machines in which you use your legs in a pedaling motion, as if you were running in mid-air, and grasp hand poles that bring your arms into the workout as well. You can adjust the resistance level, usually from one to 20, and some models allow you to adjust the incline as well.

Data

A 2004 study by Western Kentucky University compared heart rates and ratings of perceived exertion for treadmill and elliptical exercise. The study found that participants' heart rates rose to about the same level, 163 beats per minute on the treadmill and 159 on the elliptical, and the two machines also produced roughly the same ratings of perceived exertion overall and in the upper body. Meanwhile, the rate of perceived exertion in the legs was higher on the elliptical.

Estimating the calorie expenditure for each machine is difficult because of variables such as resistance and intensity levels while exercising, not to mention weight and gender. A 150 lb. person would burn about 245 calories in a 30-minute typical session on an elliptical. When jogging at a 5 mile-per-hour pace, such as during a moderate treadmill workout, the same person would burn about 273 calories.

Benefits

Treadmills and elliptical machines have the potential to provide intense cardio workouts depending on how much effort you put into your session. Elliptical machines, in which your feet never touch the ground, are a better choice for anyone with knee, ankle or shin problems because of the lack of impact. For those with healthy joints, treadmills are preferable because the pounding of your legs helps build bone strength and density.

The upper-body motion on an elliptical provides muscle-toning benefits for your arms that you do not get on a treadmill. Most elliptical machines also allow you to pedal in reverse, a change-up in motion that allows you to hit different muscles in your legs.

Considerations

Since the treadmill and elliptical are comparable in their efficacy, the decision about which to use may come down to which you enjoy more. The more motivation you have to put energy and effort into exercise, the more you are likely to benefit from it. If you are training for a sport that involves substantial running, or even just for a charity 5K walk or run, a treadmill is the best choice when you cannot get outdoors to jog. Crucially, it also provides long-term benefits for bone strength. If you want to reduce the pounding on your lower limbs, the elliptical is better.

Solution

If you find you do not have a strong preference between treadmills and elliptical machines, try alternating between the two from one workout to the next or even during the same gym session. Changing your exercise pattern ensures you do not fall into a rut, and allows you to reap the different benefits of both machines. Try going for about 20 minutes each on two different machines is an ideal way to burn calories and lose weight.