Workouts on an elliptical machine offer many benefits, whether your goal is to lose weight or increase your cardiovascular health. They provide a no-impact workout exceptional at burning calories and toning muscles. With features such as forward and reverse movement, adjustable resistance, and even incline, the elliptical challenges different muscle groups. While some machines offer a full-body workout with extended movable arm levers, most of the machines focus on an overall lower-body workout.
The Workout
Elliptical training offers an efficient cardio workout, allowing you to burn calories while building muscle. It reduces the strain on your legs and joints through an elliptical no-impact movement. The movement mimics the natural path your joints and legs follow. You are in charge of the resistance, based on your own limitations. The speed is determined by your own movement. Machines offer various programs including resistance, speed and incline. The actual workout feels like a brisk walk, even though it is loosely equivalent to a quick jog.
Muscles Targeted
The trainer uses all the muscles of the lower body. It strengthens and builds your legs and glutes. The glutes are the muscles of your buttocks. They are activated when you push the pedals down and your body straightens. The quadriceps, or front thigh muscles, are activated with this movement as well. The hamstrings directly oppose the quads. Every time your leg bends, you use the hamstrings. Other muscles stimulated are the lats, calves and core muscles.
Benefits
An elliptical offers numerous benefits, but the most important aspect is the absence of impact on your legs and knees. With one workout, you target all the major muscles in the lower body without causing strain on the joints and tendons. You get a weight bearing workout that also adds to bone density, helping to prevent osteoporosis. The machine provides a great cardio workout, promoting the breakdown of fat deposits in problem areas, especially the thighs and buttocks.
Caution
Even though it is an impact-free workout, you still should follow some caution. Since an elliptical is designed for a smooth, pain-free workout, be aware of any muscle or joint pain you experience while using the machine. Stop immediately if you feel uncomfortable. The repetition of the movement also may lead to muscle exhaustion. If you are new to an elliptical, start on a low resistance.
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