Both deep water running and elliptical training offer exercise alternatives with decreased impact. While water running is a more complete exercise, both options may be effective workouts for muscle strength and cardiovascular health that you can do even when injured. Even if you are healthy, alternating them with more intense weight-bearing exercise can provide variety and prevent overuse injury.
Impact
Deep water running is no-impact. Your feet do touch bottom to push off but there is no impact since the water holds you up and supports your whole body while you run. On the elliptical there is some impact as your feet come down. However, due to the rolling motion of the machine, the impact is minimal. Water running offers an option with more support for more serious or immobilizing injuries, while the elliptical is appropriate for less severe needs.
Equipment
Both exercises require specialized equipment. So your choice of one or the other may depend on what is available to you. For deep water running you will need a pool or lake that is deep enough to cover your shoulders. A water belt, while not required, is helpful to keep your body upright in the water.
For elliptical training you need an elliptical machine. Many gyms have them available for members to use. There are also many different models available for purchase for home use. At time of publication they cost from $1,000 to $4,000, says Megan Tyner, writer for Spine Health,
The Workout
When running in the water, your times will be slower since your body has to work against the water's resistance. So go by time rather then distance when planning your water workout. Adventure Sports Online recommends doing a workout similar to what you are used to on land or alternating high-effort with lower-effort for a minute each. On most elliptical machines you can adjust the incline and resistance levels to create a more or less challenging workout. Some models offer preset workouts or you can create your own and go for time or a target heart-rate.
Effectiveness
Both exercises offer an aerobic workout. Water running works your entire body as you move legs and arms through the water and the resistance of the water functions to provide strength training as well. However, since you'll be moving slower your heart rate may not get as high on land.
Most ellipticals work only the legs. Although some models do offer handles to work your arms it is not as effective as targeted strength training. So when doing an elliptical workout, plan time for upper body and core strength training, suggests Tyner.
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