The elliptical machine is a popular piece of exercise equipment found in health clubs and home gyms. It consists of a set of pedals affixed to gliding rails that you pedal forward and back to create a low-impact workout. The movement is much like cross-country skiing combined with stair climbing. You can adjust the height of the rails to increase the intensity of the workout. Elliptical training offers a way to build cardiovascular strength and muscle endurance, especially if you pedal with intensity and use proper form.
An elliptical machine helps you achieve better cardiovascular health. Your heart is a muscle that needs regular training to stay strong and improve stamina. The Centers for Disease Control and Prevention recommends that you participate in at least 150 minutes of moderate-intensity aerobic exercise weekly to keep yourself healthy. A pace on the elliptical that causes you to breathe more heavily and break a sweat counts as moderate-intensity aerobic exercise.
A study published in the February 2010 issue of “Physical Therapy” found that the elliptical trainer activates many of the same leg muscles and joints used in walking. The elliptical is more effective than walking at training the gluteus maximus and the vastus lateralis, the largest of the quadriceps muscles at the front of the thigh. It is equally effective at working the gluteus medius and the lateral hamstring. In June 2012, "Research Quarterly for Exercise and Sport" reported a study finding that elliptical movement works the rectus femoris, another of the quadriceps, and erector spinae along the spine.
The elliptical engages your knee, ankle and hip joints, but without jarring impact. This can be valuable for people with arthritis or other joint problems who want to experience high-intensity cardio training without pain or potential injury. Working the joints through their regular range of motion increases mobility and discourages debilitating stiffness that can come with lack of use.
Upper Body and Abdominals
Some ellipticals are equipped with arm poles that you push back and forth as you pedal. Using your arms increases the intensity of the workout and develops bicep and shoulder strength. You cannot use an elliptical with arm poles as a replacement for a resistance-training workout that uses elastic tubing, free weights or your body weight, however. You will also activate your abdominal muscles when using an elliptical if you maintain proper form. The American College of Sports Medicine warns against leaning on the console and slouching as you pedal. Instead, stand tall with your shoulders pulled down and your head up. If you are using an elliptical without arm poles, pump your arms alongside your body if you have the balance, or lightly touch the arm rails to steady yourself. Gripping tightly reduces your need to balance yourself using your core muscles.
- American College of Sports Medicine: Selecting and Effectively Using an Elliptical Trainer or Stair Climber
- MayoClinic.com: Osteoporosis
- New York Daily News: Elliptical vs. Treadmill: Which Will Give You the Better Workout?
- Physical Therapy: Similarity of Joint Kinematics and Muscle Demands Between Elliptical Training and Walking: Implications for Practice
- Research Quarterly for Exercise and Sport: Peak Muscle Activation, Joint Kinematics, and Kinetics During Elliptical and Stepping Movement Pattern on a Precor Adaptive Motion Trainer
- Centers for Disease Control and Prevention: How Much Physical Activity Do Adults Need?
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