The elliptical machine is a popular choice for individuals seeking a low-impact, full-body workout. Found in most gyms and increasingly in homes, this cardio machine is celebrated for its ability to provide effective workouts without the jarring impact associated with running or other high-impact exercises. But can the elliptical machine be a valuable tool for weight loss? This article explores the benefits of elliptical workouts for weight loss, how to maximize their effectiveness, and compares them to other cardio options like treadmills.
What is an Elliptical Machine?
An elliptical machine, also known as a cross-trainer, is a stationary exercise machine that simulates walking, running, and stair climbing, all while minimizing stress on the joints. The machine typically includes foot pedals that move in an oval or elliptical path, along with moving arm bars for a full-body workout. The resistance can be adjusted to increase or decrease the intensity of the workout.
Benefits of Elliptical Workouts
Low-Impact Cardio: One of the most significant advantages of the elliptical is that it provides a low-impact workout. Unlike running, where the lower body joints (knees, ankles, and hips) endure constant impact, the elliptical keeps the feet on the pedals, allowing the lower body to glide through the motions of walking, running, and climbing. This can be particularly beneficial for individuals with joint issues like knee or hip arthritis, as it places minimal stress on the joints. A 2021 study indicated that elliptical training resulted in less long-term joint and cartilage degeneration in the knee compared to cycling, running, and swimming.
Full-Body Workout: An elliptical machine with handles can effectively work both the upper and lower body muscles. To maximize the upper body benefits, distribute your weight and resistance evenly by pumping your arms at the same speed as your legs. The elliptical can target the glutes, hamstrings, quads, chest, back, biceps, triceps, and core muscles when used correctly.
Calorie Burning: The elliptical trainer is an effective way to burn calories, supporting weight management goals. Depending on your weight, this cardio machine can help you burn around 270 to 400 calories in 30 minutes. The number of calories burned during an elliptical session can vary based on factors such as your current fitness level, speed, intensity, and incline of the machine.
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Cardiovascular Health: The elliptical machine allows you to get a good aerobic workout, which can strengthen your heart, lungs, and muscles. This, in turn, can help build your stamina and endurance. Regular aerobic exercise can strengthen your heart, improve lung function, reduce heart disease risk factors, and lower heart attack risk.
Improved Balance: Using an elliptical machine may improve overall balance, which is important for preventing falls and other injuries. Try standing up straight and releasing the elliptical handles to target your core muscles and work on your balance.
Injury Rehabilitation: Working out on an elliptical can be an effective way to build or maintain cardiovascular fitness while recovering from an injury. Since it’s a low impact exercise, the elliptical puts less stress on your joints than high impact workouts like running, jogging, or jumping. Working out on an elliptical after an injury could also help improve your range of motion and strengthen the muscles and joints while taking the stress off the injured area.
Maximizing Weight Loss with Elliptical Workouts
High-Intensity Interval Training (HIIT): To maximize fat burning in a shorter amount of time, try HIIT. Alter the pace or resistance of the elliptical machine to a hard-to-sustain level, depending on your current fitness level. You should feel too breathless to speak in full sentences during your high-intensity interval session, and your recovery periods should feel comfortable and conversational. Start with a 2-to-1 ratio, such as 30 seconds of high-intensity work followed by 15 seconds of recovery, or 60 seconds of high-intensity work followed by 30 seconds of recovery. Don’t stop moving your legs during the recovery periods; continue to move the pedals at a slower pace.
Varying Incline and Resistance: You can change both the resistance and incline of the foot pedals on an elliptical. By doing this, you can target different muscles in your lower body, including your quads, glutes, hamstrings, and calves. By increasing the incline, you may feel the backside of your lower body more. If you adjust the foot pedals lower, you may feel your quads working harder. Plus, since the foot pedals also move in reverse, you can change the direction of your stride and focus more on your hamstrings and glutes.
Calorie Deficit: The elliptical machine can be an effective tool for burning body fat and losing weight when used in conjunction with other tools, such as balanced eating, resistance training, and effective sleep management. Weight loss primarily occurs when a calorie deficit is maintained over a prolonged period. A calorie deficit occurs when your body expends more energy (calories) than it takes in daily. Regular aerobic exercise can help you maintain a calorie deficit by burning calories. Some research also found that aerobic exercise is associated with less abdominal fat and reductions in waist circumference.
Proper Nutrition and Hydration: Before your workout, ensure you have enough energy to burn calories effectively. During exercise, stay hydrated.
Elliptical vs. Treadmill for Weight Loss
Both the elliptical and treadmill are excellent stationary aerobic exercise machines, and each has its own unique benefits.
Elliptical:- Low impact exercise that’s easier on the joints and can support injury recovery.
- Works both upper and lower body.
- Can adjust the incline and resistance to mimic a running workout.
Treadmill:- May be more effective at oxidizing fats, which refers to how your body breaks down fat cells and uses them as energy.
- Running on the treadmill requires your feet to leave the ground, forcing your body to react and adapt, which may recruit your lower body muscles to a greater degree and require more force to propel yourself forward.
One way to get the best of both worlds is to incorporate elliptical training into a running routine. For example, replace one outdoor or treadmill running day with a 30- to 45-minute workout on the elliptical.
Elliptical vs Treadmill: A Detailed Comparison
Impact on Joints:
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- Ellipticals are designed to be joint-friendly. Instead of pounding against a surface, your feet glide in a smooth circular motion.
- Treadmills involve repeated foot strikes that create more impact on the knees and hips. Ellipticals reduce impact thanks to their smooth, gliding motion.
Muscle Engagement:
- Ellipticals actively work your upper and lower body. Pushing and pulling the handles recruits your arms, chest, shoulders, and core while your legs drive the stride.
- Treadmills - especially incline treadmills - target the glutes, hamstrings, quads, and calves.
Training Variety:
- Ellipticals offer preprogrammed exercise routines that simulate hill climbing, interval training, and other customizable options, allowing you to achieve the type of workout you desire.
- Treadmills offer nearly limitless training options, from steady-state walks to HIIT sprints and incline hiking sessions.
Calorie Burn:
- Both can burn significant calories. Ellipticals often show higher calorie burn for beginners, while treadmills can match or surpass that with running or incline walking.
Race Training:
- Treadmills are unmatched for replicating outdoor running conditions indoors if you’re training for a 5K, half marathon, or full marathon.
Muscle Building:
- Ellipticals recruit both upper and lower body muscles, engaging the arms, chest, and core as well as the legs.
- Treadmills primarily strengthen the lower body.
Tips for Using the Elliptical Machine
Proper Form: When first starting the elliptical, you may want to use only the foot pedals. Once you get used to the machine’s movement, you can add the handles.
Ease into It: It’s essential to ease into an elliptical workout routine, allowing your body to become accustomed to these movements and helping to prevent overuse injuries. As you become more comfortable on the machine, you can start to adjust the resistance, speed, and incline to make your workouts more intense.
Consult a Professional: Although the learning curve with this machine is fairly easy, you may want to ask a personal trainer for guidance if you haven’t used one before. A trainer can provide you with tips on how to use it correctly and recommend the type of workout that may be best suited for your fitness goals.
Preprogrammed Routines: Elliptical machines typically offer a range of preprogrammed exercise routines that simulate hill climbing, interval training, and other customizable options, allowing you to achieve the type of workout you desire.
Potential Risks and Considerations
Muscle Soreness: You may find that your muscles are sore the days after using it for the first few times, especially if you’ve never used an elliptical before. The movement pattern is different than walking. This may feel awkward, and it’ll activate your muscles in different ways.
Overuse Injuries: It’s essential to ease into an elliptical workout routine, allowing your body to become accustomed to these movements and helping to prevent overuse injuries.
Not a Replacement for All Exercises: While this low impact piece of equipment is a great choice for most fitness levels, it’s important to include other exercises in your routine if you’re looking to strengthen your legs and build bone density.