How does an elliptical machine work?
Well:
An elliptical, or cross-trainer, have slowly grown to become one of the most popular types of exercise equipment within the fitness jungle – and there are several reasons for it…
Being a clone between a treadmill, an exercise bike, and a step machine, the elliptical trainer is PERFECT if you want your upper body to be invited to your workout-party.
Read on and discover exactly how elliptical machines work – and what makes them unique!
And:
At the bottom of the article, you will also find an elliptical exercise program perfectly suited both beginners and seasoned trainers…
Enjoy!
Contents
How Does an Elliptical Machine Work?
Even within the world of elliptical trainers, there is a couple of different technologies available…
Check out the two of the “kings” within the elliptical market; Bowflex vs Nordictrack Elliptical. These are both great machines but is designed entirely differently.
Other alternatives worth checking out is these best ellipticals for small spaces – these are perfect if you’ve got limited space at home!
Now, let’s look at how these machines work:
Boost Your Heart Rate and Lose Those Pounds
Elliptical training will give you a superb cardio workout, as several of your body’s large muscle groups will be activated during your exercise.
Due to all your muscle working at the same time – you will not only burn a lot of calories, but you will work out your whole body and shaping your figure as well!
Pretty cool, huh?
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When both arms and legs are subject to resistance at the same time, your energy consumption will increase – just as your back and core will get a heck of a beating doing activities primarly focused on your legs.
The machine is also perfect if you have any injuries you need to consider:
Elliptical training will not expose your joints to any horizontal movements, as your feet will be in contact with the pedals at all times.
If you are a runner, an elliptical trainer can be used as a superb addition to your running training. The elliptical resembles the running movement – without putting the same strain on tendons and joints.
Mostly though, the movement resembles cross-country skiing – but as opposed to cross-country skiing, your legs will be moving in an elliptical path. Thereof the name “elliptical trainer”…
Most models come with both movable arms and a fixed-grip in the middle. This lets you quick and easy change between using your arms during the exercise, or just solely focusing on working those legs!
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Add Variety to Your Boring Workout Routine
As opposed to training outdoors, the elliptical trainer let you decide when those hard-core uphill battles should come sneaking…
The resistance in the step and arms can be adjusted – making it possible to work out using a resistance ideally suited to YOU.
Doing intervals is a breeze, as changing resistance is done in a matter of seconds! And intervals are by far the most effective way for burning loads of calories and whooping your butt into shape!
As of today, close to all modern ellipticals will have an onboard computer measuring time, distance, steps, and calorie consumption. You can either make your own exercise program or use one of the pre-defined routines that come with most machines.
Or why not plot your ideal pulse range into the machine, and let the program be managed by your heart rate? That’s like having your own personal trainer guiding and pushing you while working out!
To find your ideal heart rate zone, check out this article at Livestrong.com; Good Pulse Rate for an Elliptical Machine.
Do Ellipticals Help Lose Belly Fat?
The calorie counter that comes with the machines is built using the manufacturer’s definition of an “average” human being – which will NOT paint a correct picture of calories burned… In most cases, their equation is far too optimistic!
Surprised?
What you should do is compare the numbers from each time you work out. Did you use more or less energy compared to your last exercise session?
But either way, if your digital screen shows 107 calories burned or 251, the fact is working out alone is not enough to lose weight!
If your aim is to get rid of fat, you should combine elliptical training with a low-calorie meal plan!
Which is Better, a Treadmill or Elliptical?
Both the treadmill and elliptical are known for their ability to burn calories and shred fat.
Although there have been many studies on the matter, there are several different conclusions:
Some say the elliptical is the best, while others vote for the treadmill.
Well, that is not the answer you were looking for.
Let us list some facts:
- Running on a treadmill puts more strain on your joints and tendons.
- An elliptical will activate your back and upper body muscles more than treadmills.
- Running on a treadmill feels more “natural” than using an elliptical.
- Both treadmill and elliptical are great for cardio.
To be honest, choosing among the two should be based on what you want to achieve and your medical condition:
- Are you looking for an equipment purely for cardio; Choose a treadmill.
- Are you looking for an equipment to build strength in your upper and lower body – and at the same time burn calories; Choose an elliptical.
- Do you have a medical condition? Consult with your doctor before having your pick.
5 Elliptical Machine Benefits
Although there are tons of benefits of elliptical training, here are the five main ones:
Calorie Burner: While doing your cardio using an elliptical, you can expect to burn a serious amount of calories!
Low Stress on Joints and Tendons: As opposed to running, there is no “foot towards the surface” motion. The stress your joints will be subject to while jogging will not be present when running on an elliptical.
Using an elliptical machine is generally considered a low-impact activity, and it shouldn’t cause knee pain if you are using it correctly.
Reference: mayoclinic.org – Are elliptical machines better than treadmills for basic aerobic workouts?
Trains Your Upper and Lower Body: Elliptical training provides you with a total-body exercise! Close to every muscle in your body will get a share of work when doing your elliptical routine.
Brings a Change of Scenery: While running is a fantastic way of doing cardio, elliptical training brings something else to the table… When your usual cardio is getting boring, using an elliptical trainer can be a fun and effective alternative!
Great Variety: Either your goal is to lose weight, tone your body, or build stamina and endurance – the elliptical trainer will do the job! These machines usually come with several different built-in workout routines, each created for separate goals.
Want to know if there are any disadvantages?
Check out my article; the benefits and disadvantages of elliptical training!
Elliptical Workout Routine for Beginners and Pros!
Never used an elliptical, but you would like to check it out?
Or are you a cross-trainer veteran looking to challenge yourself and level up your performance?
Either way, I’ve got you covered!
Here is two super effective exercise programs – one for beginners and one for the seasoned trainer.
The programs involve three sessions each week – the sessions will last for 20-30 minutes.
Tips! Do not work out three days in a row. I suggest you plan with one day of restitution between the workouts.
Elliptical Trainer Workout for Beginners
DAY1
Warm-up: 3 minutes with gradually increasing intensity
Main Workout: 15 minutes of running with an intensity that makes it possible to talk while you train
Cooldown: 3 minutes of walking
DAY2
Warm-up: 3 minutes with gradually increasing intensity
Main Workout: 14 minutes of interval training:
- 30 seconds full intensity
- 1,5 minutes low intensity
Keep going for 7 rounds!
Cooldown: 3 minutes of walking
DAY3
Warm-up: 3 minutes with gradually increasing intensity
Main Workout: 15 minutes running:
Start with the highest resistance possible. Keep pedaling! When you feel the lactic acid, reduce the resistance a little and keep going until your legs get heavy. Reduce a little more, etc. Keep going following this principle for the first 10 minutes. The 5 last minutes, keep the resistance at the level you have reached during the first 10 minutes, and keep working!
Cooldown: 3 minutes of walking
Elliptical Training Routine for Seasoned Trainers
DAY1
Warm-up: 3 minutes with gradually increasing intensity
Main Workout: 25 minutes of running with an intensity that makes it possible to talk while you train
Cooldown: 3 minutes of walking
DAY2
Warm-up: 3 minutes with gradually increasing intensity
Main Workout: 13 minutes of interval training:
- 3 minutes full intensity
- 3 minutes low intensity
- 2 minutes full intensity
- 2 minutes low intensity
- 1-minute full intensity
- 1-minute low intensity
- 30 seconds full intensity
- 30 seconds low intensity
- 7 minutes running with an intensity that makes it possible to talk while you train
Cooldown: 3 minutes of walking
DAY3
Warm-up: 3 minutes with gradually increasing intensity
Main Workout: 25 minutes running:
Start with the highest resistance possible. Keep pedaling! When you feel the lactic acid, reduce the resistance a little and keep going until your legs get heavy. Reduce a little more, etc. Following this principle, keep going for the first 10 minutes. In the 5 next minutes, keep the resistance at the level you have reached during the first 10 minutes and keep working! Reduce the resistance once more, and keep going for 5 more minutes keeping the tempo up. For the last 5 minutes, set the resistance to a minimum and give it your all!
Cooldown: 3 minutes of walking
Final Words: Is an Elliptical a Good Workout?
Although there are tons of different types of cardio equipment on the market – the elliptical machine is one of the best.
The ellipticals work by moving your legs in an elliptical motion while your arms are swinging forwards and back, holding on to the handles. As you are not only moving your legs – your upper body will be working out as well, helping you tone and strengthen your body from shoulders to feet!
Sounds good or what?
By the way:
Before you leave, be sure to visit my MASSIVE collection of at-home cardio workouts – I’ve got everything from hard-core HIIT routines to beginner’s jogging programs.
See you there!
Other Helpful Resources
- Is Elliptical Better Than Running? Elliptical vs Running: The Showdown
- What is The Side Effects of Elliptical Machines? Science and Facts!
