Stay Fit With an Elliptical Trainer
If you’re thinking of purchasing home exercise equipment, an elliptical trainer is worth considering if you’re looking for a lower-impact alternative to a treadmill. While a treadmill can provide you with an indoor walking workout that boosts cardiovascular fitness, it places your hip and knee joints under stress. However, an elliptical trainer mimics the process of running or walking—elevating your heart rate and helping to strengthen your muscles and bones—without the jarring and impact you would experience while using a treadmill.
What is an Elliptical Trainer? Elliptical trainers are essentially a hybrid of the treadmill, exercise bike and stepper. They don’t have the rolling belt of a treadmill—instead they have large foot pedals that move in a coordinated “elliptical” shape (think in terms of an elongated egg lying on its side). “This is similar to the natural motion of the feet when you walk or run, but different from the circular motion of cycling,” explains David Thomas, MD, professor of medicine and rehabilitation medicine at Mount Sinai. “An elliptical machine also can be used in reverse-motion, which enables you to work your calf and hamstring muscles more than would occur with forward motion.”
Upper body exercise also is an option with an elliptical trainer that incorporates handles that you pull towards you and push away while you walk or run. “This enables you to work your shoulders, biceps and triceps at the same time as your lower body,” says Dr. Thomas, “and in addition, the upright posture you adopt when using an elliptical trainer will utilize more of your core muscles.”
A Fuller Workout With Less Effort You may be surprised at how well your heart rate is elevated by using an elliptical machine. “Studies comparing heart rate and individuals’ rating of perceived exertion on an elliptical trainer compared to a treadmill have found that the elliptical exercise was nearly identical to the treadmill exercise in every respect,” Dr. Thomas notes, “but the elliptical trainer creates far less joint impact and also a lesser perceived rate of exertion. This means it’s possible to get a fuller, longer workout on an elliptical trainer.”
You need to maintain good posture to ensure the most effective workout when using an elliptical. “Keep your shoulders back, your head up and your abdominal muscles tight,” Dr. Thomas advises. “Look forward, not down at your feet. And don’t lean on the handles—let your lower body support your weight.”
Practicalities If you weigh under 200 lbs, a less expensive elliptical trainer should be sufficient. However, if you weigh more than 200 lbs, opt for a more expensive model that is built to carry heavier loads, since a cheaper, more lightweight trainer may vibrate and/or have problems with balance if you exceed its weight range.
Before you purchase the trainer, be sure to try it out. Practice mounting and dismounting the display model so you can be sure it is sturdy and stable once assembled, and use the machine to ensure that your knees don’t bump against the framework as you exercise. The stride length and elliptical path should feel natural when you are using the machine, and the handles shouldn’t block your view of the console. Think about the dimensions of the elliptical too—most come in at about six by three feet.
Most ellipticals incorporate exercise programs that vary your pedaling effort and some have an incline option—check to see whether it’s automated or requires manual adjustment. Also look for a chest-strap heart rate monitor, since these may be more accurate than monitors that are incorporated into the handle grips. Lastly, keep in mind that the pedal arm safety pin should always be secured when the machine is not in use—this is especially important if you have grandchildren who visit often.
The post Stay Fit With an Elliptical Trainer appeared first on University Health News.
Read Original Article: Stay Fit With an Elliptical Trainer »
