12 Elliptical Benefits – Why This Cardio Machine Is So Useful

The elliptical machine is a popular piece of equipment for cardio. Exercising on the elliptical trainer has many benefits. It works on the lower and upper body, helps in core strengthening, and burns calories while you listen to songs or watch your favorite show. And yes, it is safer compared to a treadmill and is easy on your knees. It is indeed a good option for endurance training and an improved posture. Here are 12 elliptical trainer benefits and why you must use it for 20 minutes every day. Scroll down!

Workout Blueprint: Elliptical Exercise

• Frequency: Daily
• Benefits: Aids weight loss, boosts cardiovascular health and stamina, and tones the entire body
• Equipment Needed: Elliptical machine
• Space Required: Small area (need enough space for the elliptical machine)
• Assistance Required: No
• Who Should Avoid: Individuals with joint problems or injuries, lower back pain, or balance issues

Top 12 Elliptical Trainer Benefits

Elliptical trainer benefits extend beyond just calorie burning. The machine offers a full-body engagement for a comprehensive workout and may benefit your overall health too. Learn more about these benefits below. 

1. Can Aid Weight Loss

Research suggests that just doing regular aerobic exercise, also known as cardio, can lead to real weight loss (1). This happens because aerobic exercise helps burn calories, creating a calorie deficit, which is essential for weight loss (2). So, if you prefer doing cardio exercises for weight loss, an elliptical machine or trainer is a great option. 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.

Quick Tip

Check your posture and avoid leaning on the machine’s handles to minimize muscle injuries and back pain.

2. Low-Impact Exercise

Elliptical workout is a low-impact and a joint-friendly exercise. It is gentle on your knees, is great for the elderly, and is a great rehabilitation exercise for people after a knee injury, osteoporosis, ankle injury, and knee arthritis (3). This is because it puts less body weight on the feet. 

A study published in the Gait and Posture Journal compared how much of the body’s weight people put on their feet while doing different exercises, such as walking, jogging, treadmill jogging, and using an elliptical machine. Here is what it found (3):

• Walking puts about 112% of body weight on the feet.
• Jogging on the ground puts 201% of body weight on the feet.
• Jogging on a treadmill puts 175% of body weight on the feet.
• The elliptical machine puts only 73% of body weight on the feet.

This means an elliptical has the lowest impact and is easier on the joints.

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 and builds good muscular endurance. According to a study published in the Gait and Posture Journal, elliptical training activated the quadriceps the most and caused the highest coordination between the quads and hamstrings compared to all other exercises (4). So, it is perfect for someone who needs stronger quadriceps.

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.

Quick Tip

Gradually increase the resistance and incline to make the most of the workout.

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. And regular physical activity like using an elliptical machine decreases the risk of heart disease (5).

Spending 20-30 minutes on the elliptical will help increase the heart rate, which helps strengthen the heart muscles (6). The elliptical machine can also be used for High-Intensity Interval Training (HIIT) workouts. HIIT involves alternating periods of high-intensity exercise with periods of lower-intensity exercise or rest, with the goal of maximizing calorie burn and improving cardiovascular fitness in a shorter amount of time.

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. This strengthens the cardiovascular system, improving stamina over time (7). Practice daily for at least 10 days to see increased stamina. 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 (8). Serotonin has blood pressure-lowering or antihypertensive effects (9), (10).

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 (11). 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 (12). Elliptical trainers help with calorie burning, lower blood pressure, and release serotonin (8), (9), (10). This, in turn, helps in stress relief 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

Your muscles need more blood to keep working hard during exercise. To make this happen, small blood vessels in the muscles relax. This happens because of certain chemicals that are produced when the muscles are active. These chemical changes signal the blood vessels to open up wider, allowing more blood to flow to the muscles, meeting their increased need for oxygen and nutrients (13).

So, like all other exercises, the elliptical trainer workout also helps improve blood circulation and energy expenditure. 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 (14). It also reduces your skin and hair issues (15).

11. Weight-Bearing Exercise

Elliptical exercise is weight-bearing (3). 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 bone density improvement. It also helps with muscle toning. That said, the elliptical machine puts only 73% of body weight on the feet compared to other activities like walking and jogging (3). Therefore, it is a great workout 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. Using the elliptical machine as a cross-training exercise can help prevent boredom and provide variety to your workout routine, which can help keep you motivated and consistent with your exercise program. Create your own personalized workout routine where you listen to music or a podcast or even watch a show or a match while on the elliptical to make the fitness process a fun one.

To avail of these benefits, it is essential to know how to use them the right way. Keep reading to learn more about it.

How To Use The Elliptical Effectively

Keep the following tips in mind when using the elliptical to ensure safe and effective workout sessions:

• Start with a warm-up at a slow pace to get your muscles ready.
• Adjust the resistance and incline to make it more or less challenging.
• Build up your stamina gradually if you are new to using the elliptical or if you intend to increase resistance or intensity. Overexertion can lead to strain or injury.
• Maintain an upright posture. Always engage your core. Do not lean too heavily on the handles.
• Use both the handles and foot pedals to work your upper and lower body.
• Keep your feet flat on the pedals to avoid unnecessary strain on your ankles and knees.
• Avoid jerky or rapid movements. Focus on smooth, controlled strides to prevent injuries.
• Pay attention to any discomfort or pain. If something feels off, stop immediately instead of pushing on.
• Wear supportive athletic shoes to prevent discomfort and injury.
• Try interval training by switching between high-intensity bursts and slower, low-resistance periods.
• Set small goals for distance, time, or calories burned to stay motivated.
• While ending your session, cycle for 5-10 minutes on a lower intensity to cool down and help your body recover.

While you must follow these precautions to avoid strain and injuries, it is also important to keep your fitness level in mind. Scroll down to find the perfect workout routine.

Elliptical Trainer Workout Routines

Here are some detailed elliptical workout routines based on varying fitness levels.

For Beginners

• Warm up for 5 minutes at a slow pace.
• For the next 10 to 15 minutes, maintain low-moderate intensity. Ideally, you should begin with a lower intensity to build endurance and prevent overexertion. Gradually, increase the duration and intensity as your fitness improves.
• Cool down with 5 minutes of slow-paced walking.

For Intermediate/Advanced Levels

• Warm up for 5 minutes at a slow pace.
• Alternate between 1 to 2 minutes of high intensity and 2 to 3 minutes of low intensity for the next 20 minutes. You can adjust the intensity and speed according to your fitness level.
• Cool down with 5 minutes of slow-paced walking.

While ellipticals offer a host of benefits, they also have certain disadvantages. Learn about them to make an informed choice.

Disadvantages Of Using An Elliptical Trainer

• Elliptical trainers offer fewer bone-strengthening benefits compared to weight-bearing exercises like running or walking. So, incorporate walking, running, or resistance training into your routine alongside using the elliptical trainer.
• Repetitive, linear motions may lead to boredom and reduced motivation for some users. To avoid it, try varying your workout routines by adjusting speed or resistance. You could also mix in other forms of exercise, like strength training or cycling, to keep things interesting.
• Elliptical trainers provide a less intense upper body workout than dedicated strength training exercises or other equipment like rowing machines. Hence, those looking to build upper body strength may need to incorporate additional exercises into their routine. Consider dumbbell exercises, push-ups, or rowing machine routines for a more intense upper-body workout.
• High-quality elliptical trainers can be relatively expensive and could take up a significant amount of space. If cost is an issue, choose low-mid range models, depending on the features you want. Also, look for a machine with a warranty that covers parts and labor for at least a few years, as this can save you money on repairs and replacements in the long run. If space is limited, you may want to consider a foldable model or one with a more compact design.
• Overusing an elliptical trainer may aggravate any pre-existing injuries, particularly in the knees, hips, or lower back. To prevent this, be mindful of your form and ensure proper posture. If you have existing knee, hip, or back concerns, consult a healthcare professional before engaging in prolonged sessions.

A blogger, in her experience with elliptical machine wrote that this machine promotes rapid fat burning, particularly in the abdomen and buttocks, with consistent exercise and a balanced diet. She says “I have decided to try the elliptical machine for home exercise. It has positively impacted my overall health” (i).

Infographic: 6 Most Effective Benefits Of Elliptical Exercises

An elliptical trainer is a popular workout equipment that helps in burning calories without too much exertion. Apart from this, they come with a host of benefits that make them an excellent addition to your workout routine. We have rounded up the 6 most effective benefits of elliptical exercise that you should know about in the infographic below!

Illustration: StyleCraze Design Team

Frequently Asked Questions

How does the elliptical compare to running for weight loss?

The elliptical is easier on the joints compared to running and can still provide an effective cardio workout for weight loss. It may burn fewer calories than running, but by adjusting the resistance and intensity, you can still achieve similar fat-burning results.

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, since it is considered a good aerobic exercise, 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.

How many times a week should I do the elliptical?

This depends on your health and fitness goals. Individuals with a sedentary lifestyle should work out on the elliptical for at least 10 to 15 minutes two to three times per week. Consult a doctor or a fitness coach to help you set your fitness goals.

Illustration: Elliptical Benefits – Why This Cardio Machine Is So Useful

Image: Stable Diffusion/StyleCraze Design Team

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Reviewer Author Editor Fact Checker

Madhu SharmaRD

 

Madhu Sharma is a member of the National Executive Committee of IDA. She has been associated for almost three decades with Pediatric Nutrition at PGI while serving in the Gastroenterology Department (20 years) and then the Advanced Pediatric Center (10 yrs) at PGIMER, Chandigarh.

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Charushila BiswasHealth & Wellness Writer

   

Charushila is an ISSA certified Fitness Nutritionist and a Physical Exercise Therapist. Over a span of 6 years, she has authored more than 400 articles on diet, lifestyle, exercises, healthy food, and fitness equipment. She strives to inform, educate, and motivate her readers via authentic, straightforward, and fact-checked information

Ravi Teja TadimallaCo-Editor-in-Chief

Ravi Teja Tadimalla is a Co-Editor-in-Chief and a published author. He has been in the digital media field for over a decade. He graduated from SRM University, Chennai, and has a Professional Certificate in Food, Nutrition & Research from Wageningen University.

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Payal KarnikSenior Health & Wellness Writer

Payal Karnik is a senior health and wellness writer and a Certified Health and Nutrition Life Coach with a Biotechnology degree from the University of Mumbai. Her scientific background and passion for writing empower her to create research-backed articles on health, nutrition, and diet.

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