2024 Autorius: Cecilia Ryder | [email protected]. Paskutinį kartą keistas: 2023-12-17 14:21
The elliptical machine or trainer is one of the most common gym equipment. While it doesn’t get as much attention as a treadmill or a stationary bike, it is safer than a treadmill. It helps you recover from fracture injury. Read on to know 12 elliptical benefits and why you should do it for at least 20 minutes daily. Swipe up!
12 Benefits Of Elliptical Exercise
1. Can Aid Weight Loss
An elliptical machine or trainer is great for weight loss. It burns somewhere between 150-400 calories in 30 minutes, depending on your current weight and elliptical speed.
The exertion level is less when you use an elliptical machine for cardio. Hence, by the end of your 30-minute elliptical workout, you will still have the energy for a few more fat-burning exercises.
2. Low-Impact Exercise
Elliptical workout is a low-impact exercise. It is gentle on your knees and is great for the elderly and people in the rehabilitation phase after a knee injury, osteoporosis, ankle injury, and knee arthritis (1).
Walking or running on the treadmill is a high-impact exercise and may cause an injury or aggravate an old one. Hence, choose elliptical machines if you want to burn calories without getting injured.
3. Targets The Lower Body
The pedaling or stair-climbing action of the elliptical machines targets the leg muscles. It acts on the quadriceps, hamstrings, hip flexors, glutes, and calves.
This is precisely why elliptical machine workouts are great for losing extra fat from your lower body, i.e., the lower belly area, hips, and thighs.
4. Tones The Entire Body
An elliptical trainer gives you an integrated full-body workout. Unlike treadmills, elliptical trainers not only work on your lower body but also engage your upper body.
Elliptical trainers have handle levers, which are pushed and pulled in synchronization with the leg movements. They target the biceps, triceps, deltoids, lats, lower belly, hips, and thighs, thus offering a full-body workout.
5. Boosts Cardiovascular Health
The health of your heart and blood vessels is crucial for a better and longer life. Spending 20-30 minutes on the elliptical will help increase the heart rate, which helps strengthen the heart muscles.
6. Improves Cardio Stamina
A high-intensity elliptical session for 15 minutes or moderate-intensity sessions of 30 minutes every day can help improve cardio stamina. The lungs and heart work extra hard to pump oxygen to all parts of the body. When practiced daily for at least 10 days, you will see an improvement in your stamina levels. Your performance level will also increase for other types of exercises.
7. Reduces High Blood Pressure
Spending just 5 minutes on the elliptical machine can help you feel less stressed. That’s because exercising releases serotonin, the “feel-good” hormone. Serotonin has blood pressure-lowering or antihypertensive effects (2), (3).
Doing low-intensity or moderate-intensity elliptical workout every day can have a positive effect on hypertension. However, you must consult your doctor if you are taking medicines for hypertension or have undergone major surgery.
8. Improves Balance And Mobility
Balance and mobility are extremely important for preventing falls and injuries and improving flexibility and agility. Elliptical trainers are good for conditioning your body for better balance and mobility. The high-rise platform and simultaneous movement of the legs and arms help improve coordination between the limbs and the brain.
9. Decreases Chronic Inflammation
Chronic low-grade inflammation may be caused due to poor food habits and a sedentary lifestyle, which may cause you to gain weight (4). Elliptical trainers help burn calories, lower blood pressure, and release serotonin. This, in turn, helps relieve stress and inflammation in the body. This is the reason you lose weight and your mood improves after a 20-30 minute session of elliptical trainer workout.
10. Improves Blood Circulation
Elliptical trainer workout also helps improve blood circulation. Better blood circulation helps maintain oxygen flow to all parts of the body. It boosts immunity, reducing the risk of diseases and chronic sickness. Good circulation also keeps the vital organs healthy and helps improve sleep quality. It also reduces your skin and hair issues.
11. Weight-Bearing Exercise
Elliptical exercise is weight-bearing. This means your muscles and bones need to work to push the pedals. This causes muscle wear and tear, which is good for building stronger muscles and bones. This workout is great for people with osteoporosis and those with a high risk of fracture.
12. Enjoyable Workout Program
The alternate, rhythmic movement of the legs and arms makes it an enjoyable workout. It is not high-impact but burns a good number of calories and helps you get back in shape. You can listen to music or a podcast or even watch a show or a match while on the elliptical.
There you have it – 12 reasons elliptical machine workout is useful. The elliptical is a great exercise for improving balance, coordination, bone strength, and muscle endurance. It is also a preferred exercise if you are recovering from fracture injury or have balance issues. Plus, it is good for your heart, immune system, and weight loss. So, start pushing the pedals and move your life forward!
Expert’s Answers for Readers Questions
Is 30 minutes on the elliptical enough?
Yes, 30 minutes on an elliptical machine every day is enough for burning 150-400 calories. Of course, it will depend on your current weight and the intensity of exercise. You may also do bodyweight exercises at home and HIIT exercises to burn more calories and be fit.
Can I do elliptical every day?
Yes, you may do the elliptical workout every day for 20-30 minutes.
Will elliptical make legs bigger?
No. The elliptical workout will make your legs toned and strong.
Does the elliptical tone your arms?
Yes, the elliptical machine exercise helps tone the arms.
Is jogging better than elliptical?
If you have bad knees, it is best to do elliptical exercise.
Does elliptical help lose love handles?
No, the elliptical will not help you lose love handles. You must have a special diet and exercise plan to lose side fat.
2 sources
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Referent body weight values in over ground walking, over ground jogging, treadmill jogging, and elliptical exercise. Gait & Posture, ScienceDirect.
www.sciencedirect.com/science/article/abs/pii/S0966636213005997
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Brain serotonin and blood pressure regulation: studies using in vivo electrochemistry and direct tissue assay. Life Sciences, US National Library of Medicine, National Institutes of Health.
www.ncbi.nlm.nih.gov/pubmed/2414630
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Serotonin and the blood vessel wall. Journal of Hypertension, US National Library of Medicine, National Institutes of Health.
www.ncbi.nlm.nih.gov/pubmed/2939211
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Chronic Inflammation in Obesity and the Metabolic Syndrome, Mediators of Inflammation, US National Library of Medicine, National Institutes of Health.
www.ncbi.nlm.nih.gov/pmc/articles/PMC2913796/
