Elliptical Machine Training

Elliptical trainers are exercise equipment that simulates walking or running. It does so without causing the pounding on hip, knee, and foot joints that regular running and walking can. Because elliptical trainers give users a non-impact cardio workout, people are able to stick with their workouts more regularly, without having to take time off for shin splints or other stress injuries. The workout you get from an elliptical trainer can be very light, high intensity, or anything in between. One of the great things about elliptical training is that it is both a no-impact workout and a weight bearing workout – a combination that’s hard to find.

Though there are elliptical machines that do not have moving parts for the upper body, most do. This enhances the cardio workout. Some elliptical machines are self-powered by the exerciser’s own bodily motion, and some are electronic with the means to change resistance levels. Elliptical machines today are mostly “center driven,” which simply tells where the motor is located. The oldest ones were rear drive, which were followed by a front drive second generation of machines.

There are elliptical machine models where the incline of the roller ramps underneath the pedal linkage can be adjusted to vary the path of motion. These adjustments change the challenge to various leg muscle groups. Some hybrid self-powered / electronic models have the ability to change stride length, resistance, and incline as the workout progresses based on preset programs. And some elliptical machines can be driven in reverse to work other muscle groups.

The reason most elliptical machines have handle levers connected to each pedal link is so that the person working out can use their arms as a second source of power to the machine. To do this, the exerciser grabs the handles at a point lower than shoulder height, and alternates pushing and pulling them while doing the leg motions. It takes a little practice to get the coordination down, but it isn’t difficult.

Machines that are not well designed are overly dependent upon the user’s leg work because mechanical ratios between the handle lever movement and the pedals do not challenge the arms enough. If you are doing a workout where it feels as if your arms aren’t doing in work, then this may be the problem. Better designed models make arm and leg combinations feel more harmonious, with a more balanced effort.

If you want to buy an elliptical machine for elliptical training at home, you can spend anywhere from $300 to $4500 according to your budget and your needs. It is a good idea to buy the highest quality machine you can afford. While lower end elliptical machine s may only cost $300 or so, they may not last as long or give as good a workout as a higher-budget brand. Then again, a used elliptical machine may cost much less than its new equivalent, but if you’re buying used, always try it out first. Good brands to consider are ProForm, Sole, and Precor.

When choosing, keep the following considerations in mind. First, stride length for an average sized person should be about 21 inches. If a machine only offers a 14 inch stride, it will feel too limiting for most people. Adjustable incline isn’t mandatory, but it’s very nice to have. Pedals should move smoothly, not jerkily, and the machine shouldn’t be too noisy. Adjustable resistance is important so that you can tailor your workout to your fitness level.

Effective elliptical training should include warm-up and cool-down, good handrail action (not too easy or too difficult). An easy-to-read console will help you keep better tabs on your workout, and some models have heart rate monitors, which may be a worthwhile investment for some. Look for a machine that has a warranty of at least one year for labor, and one to three years for parts. Even though your machine probably won’t need service or repair, you should go ahead and find out what you need to do in that event (authorized service center locations, etc.).

Extras that you may consider when you’re choosing an elliptical machine include pre-set programs, the ability to create customized workouts, and machines capable of working with iFit.com, a fitness website. When it’s time to do some shopping, try several models before buying. Wear workout clothing (or something close) and try to use each machine for several minutes to get a feel for what it’s like. Pay attention to things like the leg and arm movement, ease of reading the console, and general feel of sturdiness. It’s a good idea to take a measuring tape to make sure the machine will fit in the area you have set aside for it.

Many people thinking of investing in exercise equipment weigh the pros and cons of treadmill vs. elliptical machine. Both are extremely popular and give great workouts. Keep in mind that elliptical machines don’t have as many years of technological development as treadmills, but if you really need to protect your leg and hip joints elliptical training may work better for you. The treadmill is, however, somewhat more of a weight bearing exercise because of the greater impact of walking or jogging.

People training for marathons or mini-marathons may have better results with a treadmill, particularly those who live in inhospitable climates and can’t run outdoors year-round. But for people who are just trying to get in shape, elliptical machines provide a total body workout (assuming your machine has action handlebars), while treadmills focus on the lower body. Studies have shown that even though elliptical training doesn’t cause joint stress, you burn roughly the same number of calories as using a treadmill, with less in the way of perceived exertion.

Perhaps the biggest unspoken threat to working out, whether on a treadmill or an elliptical machine, is plain boredom. While treadmills do allow users to change incline and intensity, elliptical machines allow these variations and more, allowing you to switch your workout up more often. The most important of those variations is that you can used most good elliptical machines to use the foot pedals in forward or reverse mode. Going forward, the motion mimics that of cross country skiing, but in reverse, you target the quadriceps (front thigh) muscles and definitely get a different workout.

The consumer guide on howstuffworks.com lists four “best buys”:

The Sole E35 is listed as a “budget buy” even though it rings up at roughly $1300. Reviewers say it is well made, quiet, and has a number of convenience features, but takes up a lot of room. The Precor 5.21si is rated as well made, quiet, and smooth, but lacks movable arms and costs over $2000 (though used ones are fairly easy to find). The BodyCraft ECT-2500 has heavier duty construction than you’d expect in its price range (around $1300) and a higher resistance cap than other machines. It, too is listed as a “budget buy.” The Precor EFX 5.23 is sleek and space-efficient, with lots of flexibility in creating workouts. But they cost about $3000 new (more like $1800 used), so they’re out of price range for a lot of people.

Elliptical machines are great ways to get into shape without pounding the joints in the lower body. If you are thinking of getting one for home use, you should try one or two out at a gym to be sure it is som ething you can stay with. Elliptical machines are too expensive to become clothes hangars because nobody uses them.

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