Elliptical trainers combine the motion of a stair-stepper and ski machine into a single unit, offering the advantage of a low-impact workout. Elliptical machines are found in most fitness centers, and manufacturers also make a variety of models designed for home use. The advantages to using an elliptical include reduced joint stress, versatility and the ability to exercise indoors and out.
Minimal Impact on Joints
Elliptical machines offer a low-impact, joint-friendly workout compared to many other types of fitness equipment. Elliptical trainers rely on a circular motion that puts less stress on the knees, ankles and other joints. Harvard University recommends elliptical machines for patients with osteoarthritis who are looking to control their weight and build muscle while protecting their joints. The University of Maryland Medical Center suggests that fitness professionals incorporate elliptical machines into workout plans for patients with arthritis. The low-impact nature of these machines also makes them well-suited for people who are overweight or have physical limitations.
Effective Workout
A 2002 study published in the Journal of Exercise Physiology found that elliptical machines may provide a more effective workout than treadmills. In the study, researchers monitored patients with cardiovascular health conditions as they utilized ellipticals and treadmills. These researchers found that participants experienced a higher heart rate, greater breathing intensity and a stronger pulmonary response while using the elliptical than while using the treadmill. This indicates that the elliptical provides a more effective cardiovascular workout in less time than the treadmill. The authors of the study suggest that these results may have important implications for the general population, and should not be limited only to those with cardiovascular conditions.
Adjust to Any Fitness Level
Elliptical machines allow users to adjust the incline of the foot pads and the resistance level. Some come with moving handles for a full-body workout, while others have fixed hand-holds for greater stability and a more moderate workout. Adjusting the incline allows users to work different parts of the lower body, while changing resistance can increase or decrease intensity based on the fitness goals or energy levels of each user.
Use Indoors or Out
Unlike many other fitness machines, elliptical machines are available for indoor or outdoor use. Indoor models provide an effective workout in all types of weather, allowing users to exercise at any time of day or night. Outdoor elliptical machines utilize a similar motion to those used indoors, but can be used on bike trails or other outdoor pathways. Outdoor ellipticals feature three wheels, as well as a pair of large foot pedals and two vertical handlebars. Riders stand on the pedals and operate them just as they would an indoor elliptical machine. At the same time, they push and pull the two handlebars. This motion propels the machine forward like a bicycle. According to a 2010 University of Wisconsin study sponsored by the American Council on Exercise, outdoor elliptical machines offer a more effective workout than those provided by indoor ellipticals. These outdoor units serve as an alternative to walking or jogging for people who want to enjoy the outdoors without the impact of more vigorous activities.
References
- Harvard Medical School; Exercise: Rx for Overcoming Osteoarthritis; October 2007
- University of Maryland Medical Center; Training Clients with Arthritis; Johndavid Maes, M.S. and Len Kravitz, Ph.D.
- Journal of Exercise Physiology; The Cardiopulmonary Responses of Elliptical; Marianne L. Sweitze et al; November 2002
- American Council on Exercise; StreetStrider: Even Better Than the Real Thing?; Jordan Becker, M.S. et al; 2010
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