Elliptical machines are a popular type of exercise equipment that provide a full-body workout while improving cardiovascular health. Because exercise on an elliptical machine is vigorous yet low-impact, it is a common choice for people who have any kind of joint injury or issue. Intensity levels on the machine may be adjusted to match your level of fitness and your goals in working specific muscles. However, consult your health-care provider before beginning a new fitness routine.
Heart
Elliptical machines offer an intense cardio workout to strengthen your heart muscle. They work both your upper body and lower body at the same time, resulting in a higher heart rate than working either body section alone. A strong heart muscle improves your cardiovascular health and may reduce your risk of coronary heart disease, states the American Heart Association.
Lower Body
Elliptical machines work all of the muscles of your legs, including your quads, hamstrings, glutes and calves. Your quads, the muscles along the fronts of your thighs, function to flex your hips and extend your knees. Your hamstring muscles cover the backs of your thighs and, in contrast to your quads, extend your hips and flex your knees. Your gluteus muscles make up the bulk of your buttocks, and these muscles extend, abduct and laterally rotate your hip joint, says Dr. Kevin Petti of the Departments of Natural Sciences, Health, Exercise Science and Nutrition at San Diego Miramar College. Your calf muscles consist of the soleus, which flexes your foot and ankle, and the gastrocnemius, which flexes your knee joint in addition to your foot and ankle.
Upper Body
Some elliptical machines have moving handlebars, which provide a vigorous upper body workout. Mimicking the action of your arms during cross-country skiing, the elliptical machine's handlebars help strengthen your biceps, triceps, shoulders, chest and back. Your biceps and triceps flex and extend your arms, including your shoulder and elbow joints. Your deltoids, or shoulder muscles, help rotate your shoulder joint, as do your pectorals, or chest muscles. Your back muscles, including your traps, rhomboids and lats, assist in both shoulder and spinal rotation.
Core
Your core muscles include your rectus and transverse abdominis, the muscles that compress your abdomen, and your oblique muscles, which function in spinal flexion and rotation. Elliptical machines help develop and strengthen these core muscles, according to Dr. David Kraus of the University of Alabama at Birmingham's Department of Biology and Environmental Health Sciences. Similar to the action of cross-country skiing, elliptical machines recruit core stabilizer muscles to balance the motion of both your upper and lower body as you exercise.
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