You’re not alone if you have to wait in line to use the elliptical machine of your gym during peak hours. The elliptical trainer at gyms is one of the most sought-after cardio machines. It is also a top option for equipment for home exercise. Here are 9 advantages of an elliptical machine workout.
1. Can Help Lose Body Fat
An elliptical can help you lose body fat and tone your muscles in a shorter time because of its high calorie-burning capacity, particularly if you concentrate on interval training. You will need to concentrate on the intensity of your workouts to maximize fat burning (1).
Consider adding interval training with a 2 to 1 ratio to your elliptical workouts: 30 seconds of high-intensity training, followed by 15 seconds of recovery, or 60 seconds of high-intensity training, followed by 30 seconds of recovery.
Do not stop moving your legs during periods of recovery. Keep the pedals moving, but at a slower rate.
2. Can Burn Many Calories
If in a short time you are looking for a way to crush your calorie burn, jump on the elliptical. This cardio machine can burn about 270 to 400 calories in 30 minutes, depending on how much you weigh.
It can help you lose weight by burning more calories than you eat. Consider increasing the intensity of your elliptical workouts to increase your calorie burning.
3. Upper and Lower Body workout
One of the few cardio machines that can provide you with both upper and lower-body exercise is an elliptical machine with handles. The key to maximizing the advantages of the upper body is to distribute your weight and strength.
Just as you move your legs, pump your arms. The elliptical may target your glutes, hamstrings, quads, chest, back, biceps, triceps, and key muscles when performed.
4. Less Stress on Joints
In the 1990s, when the elliptical hit the cardio machine scene, runners with achy joints and overuse injuries breathed a sigh of relief at the idea that they could train their cardiovascular system while easing some stress on their bodies.
When running or doing other high-impact cardio exercises, your knees, wrists, hips, and other joints may take a beating. This machine provides a low-impact sort of cardio workout as your feet never lift off the pedals with an elliptical.
A 2014 study showed that, compared to running, jogging, and comparable workouts, an elliptical exercise can considerably decrease weight-bearing (2). Without the wear and tear that comes with high-impact practice, you can continue training with an elliptical.
5. It Can Boost Your Stamina
Aerobic exercise is a key component of a balanced exercise routine, also known as cardio. When you do aerobic exercise, you need to work harder with your heart and lungs to provide more blood and oxygen to your body.
The elliptical machine enables you to get a nice aerobic workout that can make your heart, lungs, and muscles stronger. This can help build your endurance and stamina. High-intensity interval training and steady-state cardio workouts can be performed with an elliptical.
6. Best for Leg Muscles
On an elliptical, you can alter the strength and inclination of the foot pedals. By doing so, you can target your reduced body with different muscles including your quads, glutes, hamstrings, and calves.
You may feel the back of your lower body burning by raising the incline. Therefore, you may feel your quads working harder if you adjust the foot pedals lower. You can also alter the direction of your step and concentrate more on your hamstrings and glutes as the foot pedals go in reverse.
7. Enjoy Many Options
Usually, elliptical machines give a range of pre-programmed exercise routines that mimic hill-climbing, inner training, and other customizable choices that assist you to get the sort of exercise you want.
8. Maintain Exercise After Injury
Working out on an elliptical machine can be an excellent way to construct or retain your fitness if you are experiencing an injury or unable to engage in your daily physical activities. Because it is a low-impact exercise, it places much less stress on your joints than high-impact workouts such as running, jogging, or jumping.
Working out after an injury on an elliptical can assist you to recover the complete variety of movement. It can also assist in strengthening your muscles and joints while removing stress from the region that has been injured.
9. Improve Your Body Balance
Weight-bearing training can assist your bones to be strengthened. But did you understand that it can also improve your muscle balance?
You can target your key muscles and work on your balance if you stand up straight and let go of the elliptical handles. Just make sure that the resistance and incline are set at a manageable rate so that the elliptical machine can be used securely without using the handles.
The Final Thought:
Including the elliptical machine in your exercise routine can help strengthen your heart, lungs, and muscles while boosting your endurance, enhancing your balance, and burning lots of calories. If you have joint problems or want to construct or keep your fitness after an injury, it’s also an excellent choice.
While this low-impact trainer is an excellent option for most fitness levels, if you want to reinforce your legs and create bone density, it is also essential to include other exercises in your routine. For runners and competitive athletes, this is crucial.