What Muscles Do Ellipticals Work?

Elliptical machines are popular pieces of exercise equipment. They are found in most gyms and health clubs. There is also a wide variety of ellipticals that are made for home use. There are some misconceptions about what muscles are actually being worked when using an elliptical. This article will cover how to properly use an elliptical machine and information on the muscle(s) they train.

Identification

Elliptical machines are large pieces of equipment. They consist of two independently moving foot pads and two sets of handlebars. One set that is stationary and one that moves. They can be very simple to operate and just have a knob where you can adjust the tension. They can also have very complex consoles with pre-programed workouts. Some elliptical machines can provide you with information about your workout, in terms of how many calories you have burned, how far you have traveled and your heart rate. They are gentler for the knees then old fashioned stair steppers as they do not require as much bending of the knees. They are lower impact then a treadmill since your feet stay flat and in contact with the pedals the entire time.

Significance

If you are using an elliptical machine where the arms move, it may seem like you are working every muscle in your body. However, the primary muscles that elliptical machines work, are your heart and respiratory muscles. Elliptical machines are designed to give you an aerobic or cardiovascular workout. Using an elliptical machine at the appropriate level, raises your breathing and heart rate. This gives your lungs and heart a real workout. It forces you to breathe deeper and faster and makes your heart muscle pump blood more quickly, in order to meet the body's additional needs during exercise. Like any muscle in the body, your heart muscle, and the muscles you use to breathe, will become stronger and more efficient when you exercise them on a regular basis. If you work out on regularly, you will notice that after four to eight weeks of regular aerobic exercise, you do not get out of breath as quickly as when you first started exercising. You may also notice that you are not as out of breath after climbing stairs or hills. This is a sign that your cardiorespiratory system has become stronger and better able to deliver oxygenated blood to your body. Your heart and lung muscles do not need to work as hard as they once did.

Benefits

Regular aerobic exercise helps in many ways. It can keep your blood pressure in check. As you work out on the elliptical machine, you force your heart muscle to pump faster and harder and forcefully push the blood through your arteries. Since your arteries are elastic they can expand to accommodate the extra demand. This is especially beneficial for those who have arteries that have become narrow due to plaque build up. Aerobic exercise at the appropriate level can help to open up the arteries. Also since your body has an innate desire to adapt and survive, you will actually create additional capillaries with regular aerobic exercise. As the arteries become more clear and additional capillaries are created, there is less resistance as the heart pumps your blood. This in turn lowers your blood pressure and resting heart rate. Using an elliptical machine also burns calories, especially if you are able to use the incline feature. Calories burned means weight lost. If you are looking to drop weight, you need to do at least thirty to forty minutes of aerobic exercise at least five days per week. Using an elliptical machine is a great way to do that.

Misconceptions

Since you are moving your arms and pushing with your legs, there is a belief that you are strengthening your leg and arm muscles when using an elliptical machine. However, once again ellipticals are providing aerobic exercise which is different from strength training. True strength training involves moving your body against some kind of resistance in a way that isolates a specific muscle. Strength training should always be done slowly and with control. This means working with free weights, machines with weight stacks, tubing, or your own body weight. In general you should always use a one one thousand, two one thousand count when you lift the weight, and take twice that amount of time when you lower the weight. With an elliptical machine the goal is to move quickly enough that you raise your heart rate. If you are working quickly enough to do this, you are not moving slowly enough to effectively isolate and strengthen a specific muscle. In addition, using an elliptical machine is a repetitive motion. This means you are not using all of your leg muscles, and you are not moving them in away that isolates the various muscles in your legs. If you are able to use a good amount of tension, pedal both forwards and backwards, and use the incline feature, you can tone your thighs and buttocks a small amount, but again this is not true strength training.

Warning

Make sure you use proper form when on an elliptical machine. There is a tendency to lean forward and place weight on your hands or forearms. Your legs should be taking most of your weight and you just use your arms for balance. While using the elliptical, stand up straight and keep your shoulders directly over your hips. Keep the abdominal muscles lightly contracted to help protect your back and maintain good posture. If you are using the moving handlebars, make sure you do not allow your elbows to fully extend or lock. As your arms move there should be a slight bend in your elbows the entire time. Since the elliptical machine is not a true strength training exercise, you may find that the repetitive motion can aggravate back, hip or knee pain. To help protect the joints, combine a well designed strength training program with an elliptical aerobic workout to give you a well rounded and effective workout.