Tired of the treadmill? Sick of cycling? Need a workout that gets you in shape without being hard on your knees?
Enter the elliptical machine. Ellipticals can provide a total body workout in a relatively short amount of time with little or no impact. You can get a full cardiovascular workout in about a half an hour, which is ideal for any fitness program. Elliptical machines are a great choice for people of all ages and fitness levels who:
- Want to minimize wear and tear on joints
- Seek to vary their workout routine
- Desire a combined aerobic and full-body workout
- Are trying to lose weight
- Are looking for indoor exercise in bad weather
Check with your doctor before you start any new exercise program, though. Follow your doctor's advice, as well as any guidelines offered by your health club staff or the equipment manufacturer.
Getting started
You'll want to wear comfortable, loose clothing, along with a good cross-training shoe. All sessions should start with warm-up exercises and end with a similar cool-down.
Other guidelines for beginners:
- Use an elliptical machine with forward and backward motion.
- Drink plenty of water before, during and after your workout.
- Keep a steady, even stride with smooth movements.
- Maintain good posture by keeping your shoulders back and your head up. Do not look down at your feet.
- Don't grip the handrails too tightly.
- Do not add weights. Doing so could make you fall out of your rhythm, which is dangerous while moving.
- Don't push too hard. Slow down if you can't carry on a normal conversation without breathing too hard. Stop if you start to feel too tired.
Using an elliptical machine burns about 8 to 9 calories per minute on average. This is similar to intense aerobic dancing or running at an 11.5 min/mile pace.
Choosing an elliptical trainer
There are many types of elliptical machines. Each machine usually provides a variety of exercise options. Not all the machines are cross- trainers, and not all offer a full-body workout. Most models simulate walking (forward and backward), stair-stepping, cycling and cross-country skiing. Some ellipticals include poles that can be used to exercise the arms while the legs are in motion. This option increases the amount of muscle mass used during exercise.
Looking to buy a machine for your home? You usually get what you pay for on this equipment, according to the American Council on Exercise. Their testing showed a direct link between the price of an elliptical trainer and its level of quality and comfort. Prices range from $300 to $5,000, and the quality and features vary a lot.
When buying a machine, make sure:
- The machine's size and motion range are right for you
- The elliptical is very sturdy
- You have enough room above and around you
Look for a machine that offers programmed courses, manual options and non-slip foot pedals. Many machines offer programs ranging from simple "walks in a park" to intense "mountain climbs." Also, look for models with an easy-to-read and understand data display. The display may show calories burned, calories per hour, distance, speed, time and heart rate. Some people prefer the full-body workouts of "dual-action" machines. They include poles to hold on to and move together with the feet.
Try out the equipment in the store in your athletic shoes for 20 minutes before you buy it. First, see if you like the motion and feel. Next, check that it is sturdy. Then, look at the electronics package.
