By Jessica Lynn

            H³I Director of Lifetime Fitness

 

 

Do you use cardio machines for the majority of your workouts?  Have you ever wondered what machine will give you the biggest bang (improvement) for your buck (time and effort)?  Well, read on to discover some of the benefits and disadvantages in my assessment of the latest technology in the debate between the classic treadmill versus the current elliptical machine.

At a recent fitness conference, I attended a seminar comparing the ubiquitous treadmill to newer ellipticals.  Several studies have compared walking/running on a treadmill to utilizing an elliptical (with and without using your arms).  In short, researchers found that training on an elliptical elicits greater physiological adaptations than treadmill walking.  In fact, the adaptations were very similar to those found during running.

The physiological factors that were measured include heart rate, VO2, ground forces, and caloric expenditure.  The studies also showed that the rate of perceived exertion appears lower on the elliptical when compared to running on the treadmill, despite the overall similarity in physiological effects.  This is most likely due to the significant decrease in ground forces (pounding) caused by running on a treadmill.

It seems that elliptical machines demand more muscular exertion because they generally cause more muscles to be used.  For example, during walking our gait has a “swing phase” in which little muscular effort is required.  This occurs after we “toe-off” with the back foot, carrying it forward (with gravity and momentum doing the work), before we “heel-strike” as the foot lands in front of us.  During elliptical training, the muscles are forced to push the pedal down and forward, and then pull the pedal backward and up, requiring more effort.

For beginners, using an elliptical may prove difficult; either because it‘s too intense, or the motion is awkward.  In that case, a walking program might be the best option.  However, after you’ve increased your fitness capacity, you may find it difficult to reach the desired intensity level without jogging.  This may be the time to reconsider an elliptical.  If you already enjoy running, ellipticals can be the perfect option for lower-impact sessions while still achieving a similar workout.

Another benefit of the elliptical is the fact that it’s one of the only machines that is no-impact but still weight bearing.  Ellipticals are part of the “no-impact” exercise category that includes upright and recumbent bikes, water aerobics, and rowing machines (all of which are non-weight bearing).  Weight-bearing exercise generally elicits a greater caloric burn and can help to improve and/or maintain bone health.  Also, many ellipticals tend to over-predict the calories burned by up to 35-40% for a 20-30 minute workout.

There are many different variations of the original elliptical machine.  You have options for stationary handles or moving arms, horizontal only or incline/ramp, circular or vertical step/gait patterns, etc.  The most common manufacturers are Precor and LifeFitness and most machines cost between $2,700 and $4,000.  However, Precor is the only manufacturer to offer both an incline ramp and movable arm resistance, and they’ve patented that model.  If you’re considering purchasing an elliptical machine for home, explore the different options and find one that suits your needs.

Any of these machines will help you achieve your fitness goal by burning calories to lose and/or maintain weight.  Visit ConsumerReports.com for the latest reviews and rankings of fitness equipment.  The bottom line is this – choose the machine that fits your lifestyle and is consistent with your program.  Of course, it never hurts to incorporate a variety of different exercises into your routine; in fact, this is the most effective way to train.