The Benefits of an Elliptical Workout Machine |
Posted: February 26, 2019 |
An elliptical workout is a relatively new term amongst fitness circles. It refers to the use of an elliptical workout machine to improve cardiovascular ability, muscle strength and tone and overall fitness levels. There is a massive range of techniques and fitness kit available to choose from, so what has led to this method installing itself as a favorite in almost all gyms and in the homes of many people. Before looking at the benefits and some possible drawbacks, a brief explanation of how an elliptical trainer operates is useful. It has been described as something like a cross between a step aerobic machine and a cross country ski simulator. It consists of two steps for your feet, two handles and normally side rails as well. The steps allow a stepping or pedaling motion, rotation in a rough circle or more specifically in an ellipse. The handles are able to move back and forth whilst the rails are static and help with getting on and off or for support during use, especially if the handles are not being used. Both the steps and handles exert a resistant force when pressure is applied and it is this required pressure that provides the exercise in an elliptical machine workout. One of the greatest benefits is that close to a full body workout results. The legs and gluts, which are the muscles in the bottom, are the key beneficiaries of the step element and the arms, shoulders and back are worked pulling and pushing the handles back and forth respectively. If the correct settings are used, more on this later, you will efficiently exercise your cardiovascular system and really start to work off a significant number of calories. Other training methods are able to work large areas of the body, but the low impact nature of an elliptical cross trainer workout makes it really stand out. A treadmill replicates a running or jogging action which puts a lot of pressure on the joints and muscles with an associated high level of injury. In comparison, the movement of the foot plates on an elliptical means that the feet never leave the surface. This results in very low levels of jarring of the body. Equally, there are no jerky movements required to move the handles back and forth. This compares favorably with a rowing machine or weights where you are typically subject to periods of slackness and then intense pressure on the muscles to move a virtual oar or lift a weight. The relatively low levels of stress and strain which result make an elliptical workout ideal for people who are more vulnerable physiologically, perhaps those recovering from musculoskeletal injury or the elderly. Following on from this, it has also been shown that, compared to a treadmill, you can derive the same benefit in terms of calories used but feel like you have not worked so hard. This does sound counter intuitive but it relates to the fact that this is a low stress workout and you are not being subjected to the relatively uncomfortable and tiring stresses that occur when running. Another key benefit of elliptical workouts is the variety in exercise routine that is available. In one sense, it adds a new and different element to a wider exercise programme at the gym or home, providing a unique experience and helping to eliminate boredom which is one of the key reasons why people do not persevere in the long run. In itself though, it allows a lot of different training options. For example, the pedals are able to be changed to run backwards which tests out a whole new set of muscle groups. Like some treadmills, there is the possibility of increasing and decreasing the incline associated with the pedaling motion and changing the resistance too. The handles can be used if you want but there is often the choice of a pedal only routine. This will work the legs and core body strength more. The elliptical will come with an integrated control panel that allows you to modify one or more of the modes on the machine, whether it be resistance, incline or time for each. This allows the creation of a whole range of different elliptical trainer workouts. Examples might include a workout for beginners that involves short intervals of more challenging exercise broken up by longer periods of easy pedalling. At the other extreme, a more demanding programme might incorporate increasing the incline and resistance incrementally up to a point that really leaves you short of breath before reducing the levels towards a warm down period. The flexibility exists to allow the workouts to grow and develop as your experience and fitness levels do. In addition, many models will come with metal panels in the handles that enable your heart rate to be monitored, a really important feature for individuals recovering from some illnesses but also a great way to check on the cardiovascular work you are putting in. One or two other useful features include the ability to select from a range of automatic exercise regimes as well as set the levels manually. Particularly if you are looking for something for your own house, an elliptical tends to have a relatively small footprint, compared with a treadmill for example, and some versions are designed to fold away and a advertised as portable. ConclusionSo there you have it. An elliptical workout machine offers flexibility and variety to any exercise programme, even when used on its own. Combined with the ability to test so many muscle groups and give you good cardiovascular exercise, it makes a great choice if you want to improve your fitness levels and have fun doing it.
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