This Workout Burns As Much As Running—Without The Impact

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Most gyms have oval machine. And maybe someone is using it and using it incorrectly.

This popular gym equipment has been around since the early ’90s; exercise bike, treadmillthe stair stepper and other cardio workhorses are here to stay, and for good reason. That said, the oval advantage packs a punch.

Grace Horan, ACSM-EP, an exercise physiologist at the hospital, said the device combines the aspects of a treadmill and a bicycle, which is lower impact than running or walking and has similar cardiovascular benefits. It is said that it can be obtained. Elliptical exercise is also considered a full-body exercise. quadriceps femoris, buttocks, biceps, tricepspecs, traps, and coreshe explains.

Like other aerobic conditioning workouts, elliptical machines allow repetitive movements of the arms and legs, increasing the energy demands of the muscles and cardiovascular system, says exercise physiologist and exercise science instructor. says Alexander Rothstein, CSCS, ACSM-EP. program at the New York Institute of Technology. Another great perk is that anyone can use and benefit from an elliptical machine, he says, because it works different muscles while limiting the overall stress on the body.

Meet the experts: Alexander RothsteinCSCS, ACSM-EP, is an exercise physiologist and instructor in the Exercise Science Program at New York Institute of Technology. Grace HoranACSM-EP, is an exercise physiologist. Special surgery hospital. cara d’orazioCPT is a certified personal trainer, group fitness instructor, and CGM Fitness Co., Ltd..

That’s nice. Ahead, our fitness experts weigh in on everything you need to know about the benefits of the elliptical, even the potential drawbacks, and how this machine compares to running and cycling.

What is an elliptical machine?

An elliptical is a low-impact, stationary exercise machine designed to simulate running, walking, and cross-country skiing without high-impact stress on the joints, says certified personal trainer, group fitness instructor, Carla, CPT. D’Orazio says. Founder of CGM Fitness, Inc. Use foot pedals and handlebars to move your legs, arms, and feet to provide fluid movement. core muscleswhich utilizes a combination of gears, pulleys, and flywheels to create resistance.

This machine is well known for its low-impact benefits, but that doesn’t mean it’s easy. “Your feet and hands are in constant contact with the machine, moving in a circular motion. As you continue to push against the forces of the elliptical, your cardiovascular system engages to supply oxygen and nutrients to the working muscles. ” says Horan. . What’s more, if you do this with enough intensity, frequency, and duration, it can lead to positive cardiovascular outcomes, she explains.

This raises the following questions: How often should I use the elliptical? Duration, frequency, and intensity will vary depending on your current ability and goals, but when using the elliptical as your primary form of aerobic exercise, the American College of Sports Medicine recommends 30 to 60 minutes of moderate-intensity exercise, 5 or more times. We recommend that you do so. several days a week, Horan says. Alternatively, you can do 20 to 60 minutes of intense exercise three days a week, she adds.

If you’re a beginner or completely new to exercise, D’Orazio recommends starting with short sessions of 10 to 15 minutes. As your endurance increases, gradually increase the duration and frequency.

Although relatively straightforward when it comes to using the elliptical, D’Orazio recommends the following tips to maximize safety and efficiency.

1. Stand upright with your feet on the pedals, toes pointing forward. Keep your weight on your legs and avoid leaning on the handles with your arms.

2. Keep your arms relaxed and hold the handlebars at or just below your shoulders.

3. Engage your core and begin pushing and pulling the handlebars and pedals forward evenly. Your entire foot should remain in contact with the pedal, and your knees should remain slightly bent.

4. Press the up or down arrows on the dashboard to increase or decrease intensity as needed.

Elliptical vs. Running vs. Cycling: A Comparison

oval and running Both are great forms of aerobic exercise, but the biggest difference between the two is effectiveness, Rothstein says. Ellipticals have less impact than running, so they are beneficial if you want to reduce stress on your joints, but the high impact of running requires more force to move forward, which can strain the muscles in your lower body. It’s a great workout, he says. I will explain. Ellipticals, on the other hand, provide some of the propulsion because they have a limited range of motion and momentum helps push and pull the pedals. However, perceived exertion, oxygen consumption, calorie consumption According to Horan, it is known that both running and using the elliptical have the same benefits when training at the same intensity.

When it comes to cycling, the elliptical is similar in both modes because you push with your feet on fixed pedals, but the upper body involvement on the elliptical is unique, D’Orazio says. As a result, she explains, the elliptical recruits more muscles, which may give you a slight advantage when it comes to calories burned and heart rate. That being said, hills and uneven terrain come into play. outdoor cyclingTherefore, the exact energy consumption between two modalities is relatively comparable if the intensities are similar, Horan adds.

Benefits of elliptical training

Low impact. “Elliptical motion is known as: less impact “It relieves joint pain and can be a good alternative to things like walking or running for people with musculoskeletal problems,” says Horan. The muscles and joints of your lower body can be subjected to impact during exercise. high impact cardioBut because your feet never leave the elliptical pedals, she explains, the machine eliminates ground shock. Ellipticals also allow you to share your weight between your stance and swing legs throughout each stride, further reducing ground forces on each limb, she adds.

Burn calories. If you’re looking to burn calories, elliptical exercise can be a useful cardio tool. weight lossThat’s because it’s known to burn about the same amount of calories as running or cycling at the same intensity, Horan says. “When combined with a healthy diet, the calories burned through aerobic exercise can help maintain a calorie deficit, leading to long-term weight loss,” she explains. Depending on your weight, the elliptical burns between 270 and 400 calories in 30 minutes. According to a Harvard Health study.

Full body training. “While the elliptical works the muscles of the upper and lower body, its integrative nature also includes core training, as it transfers energy from the upper and lower body, the right and left sides, which is the purpose of the core,” says Ross. Stein says. Therefore, oval shapes can provide great effects. full body workout This, he explains, is due to a large amount of muscle activation. Note that the elliptical activates these muscles through endurance, not through endurance. strength or hypertrophyAs such, he says, it doesn’t necessarily increase muscle size.

Supports cardiovascular health. Aerobic exercise on the elliptical can increase aerobic capacity, also known as VO2max. linked This is to reduce the incidence of cardiovascular disease, metabolic diseases such as diabetes, and some cancers, Horan said. Additionally, doing aerobic exercise makes your heart and lungs work even harder to deliver oxygen and blood to your muscles, which helps increase cardiovascular stamina and endurance both during exercise and at rest, she says. says.

Versatile. Ellipticals are very versatile because they can be used standalone. aerobic exercise or as warm upsays Horan. After all, she explains, the elliptical allows you to warm up your upper and lower body before strength training, which is key to optimal performance and reduced risk of injury. Adjustable resistance and intensity are also perfect for catering to different fitness goals and abilities, adds D’Orazio.

Supports injury recovery. If you are recovering from a running injury, the study I’ve found that using the elliptical is a great way to stay fit. In fact, it’s the same study We found that while the treadmill, elliptical, and stepper had similar oxygen consumption and heart rate, the elliptical put less stress on muscles and joints, which is key to injury healing.

Disadvantages of oval shape

Although oval shapes are generally safe, they do have some drawbacks. First, if your goal is to improve your cycling or Driving performancethe elliptical likely won’t support your workout directly because the movement patterns and muscle activation are different, says Rothstein.

Also, the elliptical is not the most functional form of exercise. “Elliptical training primarily consists of concentric muscle contractions, meaning tension as the muscles shorten. Many real-world activities involve concentric, eccentric, and isometric contractions. This can be a drawback because it involves sexual contractions,” says Rothstein. “While we wouldn’t define the elliptical as the most efficient form of cardio, it’s a great option if you want to incorporate a lower-impact, full-body workout.”

And while the elliptical can be beneficial for people with joint problems, people who only use the elliptical for running miss out on the benefits of a more effective exercise that increases bone density, Horan says. says. “high impact exercise Things like running can provide a favorable internal environment for bone formation and increase bone density, which may be beneficial for older people, especially women who are known to have a higher incidence of osteoporosis after menopause. ” she explains.

Finally, the low-impact nature of the elliptical limits strength gains, so if your goal is to build and/or increase muscle size, it’s important to incorporate the following: resistance training Along with using the elliptical two to three days a week, D’Orazio added.

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