Discover why elliptical machines are considered the Swiss Army knife of fitness equipment
Elliptical trainers have earned their reputation as versatile fitness powerhouses. The forward-and-backward pedaling motion mimics natural walking or jogging patterns, while the upward-downward movement resembles stair climbing. Meanwhile, the integrated arm handles engage your upper body, delivering a comprehensive muscle-strengthening workout that targets multiple muscle groups simultaneously.
"Elliptical training appeals to me because it serves dual purposes for cardiovascular conditioning and weight management while simultaneously strengthening the cardiovascular system, promoting longevity and overall wellness. It's equally effective for building muscular endurance," explains Chelsea Long, MS, CSCS, exercise physiologist at HSS. "This equipment proves invaluable for individuals undergoing physical rehabilitation and those learning proper biomechanics and body control."
"Daily running isn't sustainable—your muscles and joints require adequate recovery time," Long emphasizes. "The elliptical provides an excellent alternative for active recovery during high-intensity training cycles."
Despite elliptical machines ranking among the most accessible and user-friendly exercise equipment available, Long advises caution for older adults and individuals with balance concerns. "A stepper machine offers superior workout control with reduced lateral movement that characterizes elliptical training," she notes.
Elliptical Machines Versus Treadmills
According to exercise physiologists like Long, elliptical training's primary advantage over high-intensity exercises such as treadmill running lies in reducing "ground reaction force" impact on the body. Put simply, the machine absorbs joint stress. "Ellipticals minimize tension and pressure on your knees, hips, and spine compared to running," she explains.
Simultaneously, elliptical workouts qualify as weight-bearing exercise, meaning they strengthen skeletal structure. "While using the elliptical, you're continuously supporting your body weight, unlike swimming or cycling where your spine receives external support," Long observes.
Treadmill running offers distinct advantages. Since the elliptical's pedals drive body movement forward, "you can achieve elevated heart rates while expending fewer calories compared to running," she clarifies.
Why Consider Elliptical Training?
For individuals without knee or hip limitations, Long recommends integrating elliptical sessions into comprehensive fitness programs alongside weight-bearing activities like strength training, walking, jogging, or running to maximize overall performance.
"However, if you're dealing with knee osteoarthritis, hip discomfort, or degenerative disc conditions in your spine, the elliptical might become your primary cardiovascular training method," she suggests, "because you're maintaining cardiovascular health without compromising joint integrity."
Premium elliptical machines carry substantial price tags, often costing thousands of dollars and requiring significant floor space. Many people find home ownership impractical. When considering purchasing equipment, Long suggests selecting machines offering forward-backward motion (classic elliptical design) rather than up-and-down stair climber motion. She also recommends machines with movable arm handles to enhance upper body engagement.
For optimal elliptical usage, aim to meet national cardiovascular activity guidelines: three one-hour sessions of moderate-intensity exercise, or 150 minutes of higher-intensity training weekly, Long recommends. Use these benchmarks to determine appropriate elliptical workout frequency for your routine.
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While elliptical training reduces joint and spinal stress, improper technique can cause musculoskeletal imbalances. "Simply propelling your legs forward while the machine performs the work prevents you from engaging the quadriceps muscles in your thighs effectively," Long cautions. "Proper form requires knee flexion, downward-and-backward leg drive, followed by upward-and-forward extension, creating cycling-like motion similar to bicycle pedaling or running mechanics."
Just as you shouldn't transition from sedentary to full-intensity workouts immediately, avoid maximizing elliptical resistance from the start. "Apply gradual muscular effort to reach your optimal exertion level where you feel challenged yet maintain control and technique," she advises. "Beginning with minimal resistance and maintaining steady pace prevents premature fatigue and potential injury."
Regarding arm handles: "Should I engage the arms?" ranks among the most common questions Long receives. "When you coordinate arm movement with leg motion, utilize them. Otherwise, use center handles for balance and support if needed."
"Coordination challenges some individuals, so establish leg rhythm first," she recommends. "Ensure proper stride technique, avoiding excessive side-to-side motion while maintaining arm position to counterbalance leg movements."
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