Elliptical Machines – Reliable, Robust Tools for Performance Training & Cardio Exercises
If it’s your aim to build a healthy, mean and lean body, you may have heard about elliptical machines and treadmills in gyms. You will also have heard that the more active you become, the greater the health benefits, not to mention the fact that you also lower your risk for certain diseases.
Elliptical machines or Cross Trainers as they are also known, are a great source of weight bearing exercise. These weight-bearing exercises force you to work against gravity.
Most elliptical machines work the upper body using poles and the lower body using pedals. When you add in some other variable resistance challenges, you get a double innings of weight bearing activity.
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- Best Treadmills for Home – Our Favorite 5 Home Treadmills
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gradually increase intensity and duration…
The appeal of the Elliptical Machines is that your legs, knees, and joints move in an elliptical motion, and this is what reduces impact. High-intensity exercises for the once-sedentary couch potato can make one lose the motivation to get up and go. It is far better to start off slowly and then gradually increase intensity and duration.
Proper training principles are important to prevent injuries and you want to make sure that you learn how to perform exercises on these machines properly. Certainly, don’t rely on watching others in the gym. Remember that preventing an injury is a lot easier than rehabilitating one.
How Exercise Benefits You
People who are inactive are twice as likely to die of heart disease as those who are active. With this in mind, how do you decide on the best of these cardio machines? There are science-backed benefits to the elliptical machine and one of these is that it raises your heart rate more than the treadmill.
You can benefit from a low-impact cardiovascular workout. When you consider that cardiovascular disease is a number one killer in many countries of the world, then statistics like this demand some reaction.
better than a treadmill for heart health …
It is mind-boggling that just in the year 1996 alone, cardiovascular disease claimed 960,000 lives in America. It is the most widespread of the chronic diseases of lifestyle, so the elliptical machine could well be looked upon as a better buy than the treadmill by those concerned with heart health.
weight loss expectations…
The Elliptical trainer is known for its weight loss advantages and users feel that they burn more calories as compared to the treadmill. This is because of the low impact, allowing you to burn more calories because of the lower perceived rate of exertion.
An elliptical, unlike a treadmill, can deliver a full-body workout if you use the handles which are likened to ski poles. By actively pushing on the handles you get all the core muscles working. Along with the movement and power of your legs provides all-around muscle toning. You can also pedal in reverse and work on your leg muscles.
Some Features of these Elliptical Machines
With weight loss on many people’s minds, elliptical machines with calorie counting features are popular. There’s nothing like working towards a goal, and this calorie counting feature is a must-have for those looking to budge stubborn weight.
- choose from different resistance programs – the LED marquee lets you know of increases- and decreases in resistance
- heart rate monitor – you’re able to keep your heart rate in a specific target zone to benefit from optimal cardio work
- great for simulating running or skiing without high impact and the risk of injuries
How to get a good workout on an Elliptical Machine
A visit to the gym will reveal that the Elliptical Machine is sought after. Apart from it being easy on the joints, it provides a total-body workout. To get a good workout on the machine, do some research. There are excellent workouts for you that will also involve some or all of your muscles.
To provide some interest while working out with the elliptical, vary both your incline and resistance. Most Elliptical machines offer a ramp or incline. If you’re practicing to take part in a marathon, you’ll appreciate this feature as it simulates the sensation of going up a hill. You’ll feel the pull on your calf muscles.
Of course, when you get on the elliptical trainer, you’ll no doubt have a particular body part in mind that you want to work on. Some of the newer elliptical trainers have body-part specific programs.
weight limitations…
Choose the right settings for your body size. Elliptical manufacturers always specify a maximum user weight that the machine is able to handle for safe operation. If your entire family is going to be using the machine, make sure that the frame is able to support everyone. Elliptical trainers come with a certain maximum weight capacity so buying an elliptical trainer that doesn’t support your weight will just end up breaking.
height limitations…
Small base frame elliptical trainers will have suggested height limitations. Because of the smaller base frame, the pattern is reduced and condensed for taller people. For those over 6′ in height, you may need to consider an elliptical trainer with a larger base frame. Some of the small-base-frame ellipticals come with adjustable foot peddles which can be matched to that of your own height.
Tips on how to use Elliptical Machines to avoid injuries
This cross-trainer is a stationary exercise machine, and you need to use it properly if you want to benefit from an effective workout and ensure you avoid injury.
Overuse injuries can come about if you use the machine every day even if you have an injury. Overuse injuries occur when the body has repeated stress placed on it without proper rest and recovery periods.
An important aspect of rest is that it provides an ideal opportunity for some mental stimulation too, avoiding boredom, and revitalizing your enthusiasm for exercising again. You need to heed early warning signs of over-training and adjust your exercise. Overuse injuries can occur when joints are placed out of natural alignment, causing wear and tear that leads to injury and arthritis.
When you step onto the elliptical machine, make sure to take hold of the handles to keep you balanced. This is because the pedals can start to move and you can lose your balance.
Our top 5 Elliptical Machines
Sole Fitness E35 Elliptical Machine
The Sole Fitness company started out marketing fitness equipment for hotel gyms. They are growing in popularity as Sole Fitness USA provides quality home fitness equipment at affordable prices and also for home use. The Sole E35 is for low impact cardio training and is great for people looking to manage their weight without over-stressing the joints.
Price: $1,699
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Warranty: lifetime warranty on frame, 5-year warranty on electronics, 5 years on parts
favorite features:
- a tablet computer holder
- Bluetooth connection for exercise data tracking and syncing with mobile fitness apps
- sound system compatible with iPods and other MP3 players
- power-adjustable ramp with 30 levels for targeted muscle toning
- transport wheels
- 30 incline levels
- resistance controls found in the handlebars
- adjustable pedals – 3 positions
- LCD with 10 training programs
- Great for people of all fitness levels
Schwinn 470 Elliptical Machine
The Schwinn company has an entire line of upright bikes, treadmills, elliptical and home gyms etc. This 470 model comes with an illustrated, step-by-step manual and tools to assemble the machine. Maximum user weight – 300lbs
Price: $791.46
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Warranty: 10 year warranty on frame and 2 years mechanical warranty
favorite features:
- quiet running with some great features. We’ll mention just some –
- computer options like dual backlit displays
- heart rate monitoring – 9 heart rate programs
- 12 profile programs – 4 mountain rides, 4 challenges, 4 fun rides
- workout data includes calories, speed, resistance level, user indicator, speed, distance
- multiple user profiles
- 29 programs
- automated incline up to 10° with 5 quick keys
- keep cool with 3-speed fan
- water bottle holder
Nautilus E614 Elliptical
A great home gym addition without complicated features.
The trusted company Nautilus has been helping people achieve their fitness goals for more than 4 decades. Nautilus offers different brands – Bowflex, Schwinn and Universal, and these are for all fitness levels. The company has been named a Fit-Friendly company by the American Heart Association.
Price: $999
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Warranty: 10 years for frame, 2 years mechanical and 1 year electrical
favorite features:
- 22 different workout programs, making it ideal for the whole family
- this trainer only has 2 user profiles
- acoustic chambered speakers
- the grip heart rate provides accurate readings to keep safe and healthy during your ride
- dual track LCD window system for tracking your progress
- charging station for phone and tablet – transfer data to fitness clients
- 20 levels of resistance
- 22 workout programs focusing on a variety of fitness aspects
- large foot plates with cushioning
NordicTrack C 7.5 Elliptical
Nordic Track has more than 25 years of experience when it comes to supplying home fitness equipment to help you achieve your fitness goals. They invest heavily in research and it was in the 90’s that the company expanded to other areas such as exercise bikes, treadmills, and their elliptical machines. This trainer has multi-positional handlebars to take the strain out of your arms when working at higher levels of intensity.
Price: $799
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Warranty: lifetime guarantee on frame, on parts 2 years. Nordic Track also offers a 30-day money back guarantee.
favorite features:
- 20-pound flywheel and a weight capacity of 325lbs
- stride is fixed at 20″
- adjust your incline levels with the 0 to 20° power adjustable ramp
- 22 levels of resistance
- console features a 5” backlit display screen
- an Autobreeze workout fan
- iPod compatibility – 2″ speakers built into the console
- 26 built-in workout apps
- 2 integrated EKG pulse grip sensors
- water bottle holder
ProForm 935 E Elliptical Trainer
Very robust machine – designed to last. With it you can increase cardio, lose weight, build muscle and tone
ProForm is a leading home fitness equipment company, with more than 30 years in the industry. They know what leading athletes expect from their training regimes to become champions and their elliptical machines deliver.
Price: $869.91
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Warranty: Lifetime warranty on frame, 3-year parts warranty
favorite features:
- iFit enabled machine – you have access to hundreds of workouts around the world
- tracks all your workout stats
- 7” full-color touchscreen display – displays times, speed, distance, heart rate, resistance, and calories burned. Heart rate monitoring for instance can provide a guideline for safe exercising intensities. Once-sedentary people will be protected against developing cardiac complication and other injuries, Did you know that a resting heart rate that is 10% higher than normal for a number of days is indicative that you haven’t recovered properly fro the previous training session?
- adjust your resistance and ramp incline with the Quick Touch handles
- compete with friends
- Apple iPod Compatible Audio
- 30 workout apps
- workouts designed by certified personal trainer
- 24 Digital Resistance Levels
- CoolAire workout fan
- 18 lb Inertia-Enhanced Flywheel – smooth ride
- adjustable large pedals – several foot positions
- rear-mounted wheels – easy to move
- easy assembly
- 350lb weight capacity
The Importance of Facts and Figures
Many people, whether professional athletes or just regular exercisers towards health and fitness want to know the numbers behind the exercises they’re doing. Facts and figures such as body weight, heart rate, and mileage are of value, and this collection of elliptical machines records this information in an organized manner.
By recording your sessions, it becomes that much easier to identify trends in your training sessions. This excellent feature of these machines will enable users to recognize key factors in their training, which is so important as it will ultimately affect their competition results.
Conclusion:
With exercise comes improvements in muscular- and cardiovascular function. As your body starts adapting to your exercising on these elliptical machines, it requires a greater effort to produce further improvements.
An elliptical trainer is an exciting machine which simulates walking and running complete with hill climbs. It’s added advantage is that it is lighter on the joints, while still allowing for a thorough workout.
Some of these machines allow you to even simulate climbing a staircase which means multiple levels of resistance and intensity. If you’re worried about your health, this form of weight bearing exercise will strengthen your bones and stave off osteoporosis. Not only that, if you’re suffering from obesity and don’t want to go near a gym, now you can reduce and also maintain your new healthy body right at home.
When starting an exercise program with an elliptical machine, begin to exercise at a light to moderate level and increase this gradually. Pretty soon weight loss is reduced, your risk of disease is reduced and you start moving towards a better, healthier lifestyle.
sources:
- www.fitandme.com/elliptical-machine-benefits
- www.building-muscle101.com/elliptical-trainer-buyers-guide.html
- www.huffingtonpost.com/janet-miller/8-amazing-benefits-of-ell_b_10089118.html