About Eliptical Exercise Machines

Elliptical trainers are among the most popular machines at the gym. Are they right for you?

Using an Elliptical Trainer

Take a tour of any fitness center, and one of the most well-used machines you'll see is the cross trainer, or elliptical trainer. Although it can seem intimidating at first, this handy piece of equipment may just be what you need to get in shape.

Advantages to Using an Elliptical Trainer

To decide if the elliptical trainer is right for you, consider these top five advantages:
1. Ease of use. Elliptical trainers can look intimidating, but once your feet are on the foot pads and you start to move, you'll find that it's not as tough as it may appear. Most elliptical trainers are programmable, which also can seem intimidating. But the good news is that you control the machine, and you can always stop your movement if you find yourself uncomfortable.
2. Variety - the spice of life. By using an elliptical trainer, you can begin with a relatively simple routine and adjust the controls to increase your workout. Most elliptical trainers allow you to adjust incline and resistance. This is important because, over time, your body tends to adjust to routine. What was once a difficult workout can become ineffective for weight loss and toning if your body isn't challenged with a change of pace and resistance. By choosing an elliptical trainer that allows you to mix it up, you'll get the most out of your fitness efforts.
4. Elliptical trainers effectively work those "hard to train" places. Women, especially, can have a difficult time toning butts and thighs. Because most elliptical trainers allow the user to pedal both forward and backward, you can pedal your way to firmer quadriceps (those powerful front-leg muscles) and gluteus maximus muscles (need I explain?) by going forward, and hamstrings and the back of your thighs by going backward. Because most elliptical trainers also offer dual-action handlebars, you can also pump your way to stronger arms and shoulders with a skiing-type motion.
4. Elliptical trainers are gentler on your joints than running or using a treadmill. Because you never impact with the ground, elliptical trainers are kind to your knee, ankle and hip joints by design. This makes the elliptical trainer ideal for those rehabilitating from injuries, for older exercisers and those who want to avoid sore joints.
5. Elliptical trainers provide a great cardio workout. A study conducted by the University of Mississippi showed that the heart rate and oxygen levels of elliptical trainer users was equal to that of users who got their workout on a treadmill. So, in addition to feeling a little better after a workout because of decreased impact on joints, this study and others show you'll actually burn about the same number of calories on an elliptical trainer as you do on a treadmill. It's just the perception of increased workload because of stress on the body that makes people think they've worked out harder.

Disadvantages to Using an Elliptical Trainer

Now that we've established some advantages of using elliptical trainers, you should also be aware of the drawbacks. Here are a few:
1. Range of motion is different than running. If you're training for a marathon, the range of motion in your stride will be significantly different with an elliptical trainer. Although many of the same muscles are used, an elliptical trainer won't be your best choice for improving your running speed and efficiency.
2. You won't get weight-bearing exercise on an elliptical trainer. The same features that allow you to spare your joints from impact also reduce the weight-bearing portion of your workout. Scientists have found that weight-bearing exercise is one of the key elements to avoiding osteoporosis.
3. Know your own limits. Just like any other piece of exercise equipment, you need to determine if an elliptical trainer is right for your personal situation. Your doctor is the best source of information as to what workouts are right for you, and she should be consulted before you begin any exercise program. Also, keep track of your heart rate while on an elliptical trainer. Because of the decreased workload on your joints, you may not notice when your body is working too hard. Always be safe, no matter what equipment you are using.
4. Elliptical trainers can vary, and you get what you pay for. If you're planning on purchasing a home elliptical trainer, you should know that there is a wide range of quality available. Most models provided in fitness centers are built for durability and cost in the $4,000 range. If you want to buy your own home version, plan to spend somewhere between $300 and $1,500. Remember, you will most likely get what you pay for, so decide ahead of time which features are most important to you. Do you want a trainer that will give you full range of motion, a heart rate monitor, and durability and warranty coverage to last for years, or do you just want a model that gives you a decent workout at a cheap price? How important are the ease of the slide and noise level to you? Check these things out before you make your purchase. They can make a big difference in how happy you are with your workout.
Good deals can be found on used elliptical trainers, but be aware that most companies don't honor warranties on resold equipment. Again, you need to weigh your options and decide what's best for you.
5. Elliptical trainers are more of a cardio workout than a muscle-building workout. If you're into building big, bulky muscles, the elliptical trainer may not be for you. With an elliptical trainer, you'll burn fat and tone muscles, creating an overall leaner-looking physique. Because elliptical trainers offer little weight-bearing resistance, you're not likely to significantly increase muscle mass using one.

Using an Elliptical

Before jumping on an elliptical trainer, be sure to familiarize yourself with the equipment. Utilize all straps provided (usually on the foot pads) and get to know the functions of the automated buttons.
Most elliptical trainers offer a variety of workouts that cover a range of difficulty levels. If you are a beginner, choose a simpler walking level to start with and adjust as needed.
Don't forget to concentrate on your upper body as well as your lower body. It's easy to let your arms simply go along for the ride, but think about really pushing and pulling them as you glide through the exercise.
Use both forward and backward motions for the most effective workout. You'll find yourself toning more areas faster if you alternate your motion. You'll also be able to exercise a little longer by giving some muscle groups a rest while working others.
Add a little music to your routine, once you get the motion down. By exercising to upbeat tunes, you'll find that your workout will go more quickly and be more enjoyable than if you're simply concentrating on your movement.

Putting it All Together

Remember, you should always check with your doctor before beginning a workout program, and talk to fitness center staff about what exercises and training options are best for you. Diet and exercise go hand-in-hand for any effective weight loss or training program.

Resources

• Elliptical Trainer
• Elliptical Machine