Elliptical Exercise Machines Provide Low Impact, Total Body Workouts While Improving Cardiovascular
By: C.J. Gustafson
Elliptical Exercise Machines Provide Low Impact, Total Body
Workouts While Improving Cardiovascular Health
Ever since their introduction on the fitness scene several
years ago, elliptical exercise machines have become increasing more popular and
sophisticated. Estimates indicate that over six million people now prefer
elliptical machines as their choice for home exercise equipment. The main
reason elliptical exercise machines have become so popular is that they provide
a low impact, total body workout that is challenging enough for serious athletes
but safe enough for beginners and even expectant mothers. And when it
comes to cardiovascular workouts, elliptical machines are tough to beat.
Low Impact Workout
Over time, research has shown that in order to maintain
healthy bone density, it is necessary to engage in weight-bearing activities
such as running, racquetball, aerobics, and other forms of exercise where you
remain on your feet. But many of these activities involve jarring the
bones and muscles and can aggravate old injuries and even cause new ones.
The joints that can be injured or irritated with an impact form of exercise are
usually the knees, ankles, hips and back. Pregnant women, people with
arthritis, and those who are recovering from an accident often require a low
impact exercise routine, and that is exactly what the elliptical exercise
With an elliptical machine, you stand with your feet on
small, movable platforms, so you are bearing weight, which is good for bone
density. But the oval pedaling movement of the machine, which is caused by
you stepping up and down on the platforms or pedals, is smooth and flowing.
This is the same type of elliptical pattern that the human foot follows when we
walk or run. Although the movement is similar to these activities, there
is none of the jarring that usually takes place when outdoors or on a treadmill.
With an elliptical exercise machine, your feet never leave the footpads.
Not only does this make for a safer workout, it reduces the stress on your
Many people have compared elliptical exercise equipment to
pedaling a bike while standing up. Others have said they are like a cross
between stair climbers and cross country skiing. But unlike a stair
stepper, which comes to a halt before reversing direction between up and down
strokes, an elliptical machine provides continuous flow. By using
different inclines and stepping speeds, you vary the amount of flexion at the
ankle and knees and further reduce the amount of repetitive impact on your feet,
legs, and back.
An elliptical machine provides the benefits of weight
bearing exercise but without the harmful stress and impact on your joints and
muscles. There are few home exercise machines out there that give the same
quality low impact workout.
Total Body Workout
Elliptical exercise machines also provide a total body
workout. Because you are standing and walking or running in place, you use
your leg muscles as well as those in your buttocks, back, and abdomen.
Most elliptical machines have a setting to reverse the direction of motion,
allowing you to “go backwards” and work additional muscles that very few
other exercise workouts target.
In addition, you can swing your arms, carry small hand
weights, or use elliptical machines that come with handles and arms to enhance
your upper body workout as well, sculpting your biceps, triceps and other upper
body muscles while increasing your calorie burn and cardiovascular impact.
Exercise experts caution that resting your arms on the frame of the machine or
the upper body handles decreases the overall impact of the workout. They
stress the importance of letting your legs and torso carry all of your weight so
that you get the highest level of total body workout.
Many elliptical machines allow you to adjust the resistance
setting and change the incline. These adjustments increase the challenge
level of your workout and also target different sets of muscles. The
standing position and motion used to operate the machine provide for excellent
hip extension and flexion as well as outstanding knee range of motion. For
an all over body workout, few home gyms compare to an elliptical machine.
Research has found that elliptical exercise machines also
provide some of the best cardiovascular workouts of any home fitness equipment.
The cardio benefits come from the fact that you are getting a total body workout
and using many muscle groups. Since you can adjust incline, speed and
other factors, you can maximize cardio impact, making elliptical trainers more
effective than weight lifting, leg presses, or other less comprehensive types of
exercise. Some elliptical machines come with built in, programmable
computers and heart rate monitors to help ensure that you are getting the most
out of your exercise routine. The better machines have five to seven
different workouts that can be programmed.
In addition, many people feel that the elliptical motion
feels natural and is easy to sustain. They find that elliptical machines
compliment and enhance normal body movements, making it feel as though this type
of workout requires less exertion than other types of exercise. But in
fact, studies have shown that elliptical exercise works the cardio muscles and
burns calories on a level equal or greater than treadmills, stair steppers and
other similar equipment. It only feels easier to use an elliptical
Because most people find elliptical exercise equipment easy
and fun to use, they are more likely to workout on a regular basis.
Ongoing, consistent exercise is a key aspect of attaining good overall
Something For Everyone
Elliptical machine workouts have become one of the most
popular forms of exercise, both in the gym and at home. The ease of use
for all fitness levels, along with the low impact benefits, cardiovascular
features, and total body capabilities make elliptical trainers an ideal choice
for nearly anyone looking to get in shape, lose some weight, or even train for
The increasing popularity of elliptical technology has led
to many different brands and models of equipment as well as numerous variations
on the technology. Those seeking to purchase elliptical exercise equipment
have many choices in a variety of price ranges, from a few hundred dollars to
several thousand. Look for machines that have a sturdy frame, adequately
sized foot platforms, upper body handles, and adjustable inclines and
directions. With these features on an elliptical home gym, you will be
assured of getting a low impact, cardio-friendly, total body workout.
About the Author:
C.J. Gustafson is a successful writer for http://www.elliptical-machines-n-trainers.com
She has researched a variety of different exercise equipment and believes that elliptical
trainers and elliptical
machines provide some of the most user-friendly workouts available.
Copyright 2005 Elliptical-Machines-N-Trainers.com
Permission is granted to publish this article on your site only if the
author's byline is included and all 3 links are hyperlinked.
Article Source: http://EzineArticles.com/
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The Power of Stretching - Dave Snape
muscles ache from a good stretch. This is quite
normal and is part of the process. Stretching has
seemingly been with us and particularly with athletes
since the beginning of time.
A very key point to good stretching is to hold the
stretch for at least seventeen seconds. This is a
pearl of wisdom gleaned from a ballet teacher a few
years back. She said that any stretch under 17
seconds was just not effective.
The 17 second rule is exceeded in the high intensity
Bikram's yoga where stretches are held for about 30
seconds. Don't forget the high level of heat that is
used in Bikram's to extract that last little bit of
stretch out of your muscles. An interesting twist
is not necessary to gain benefits from stretching.
it can't hurt, right?
So what kind of benefits can you expect from
stretching? That's an easy one. Have you ever seen
movie, Blood Sport? Did you know that Frank Dux could
truly stretch his body to the extreme. The actor that
played him was quite elastic as well.
Great elasticity is also something you might see in
well trained Spetsnaz (Russian) agents. They often
out with Russian kettlebells too. They are for
strength gains and the ability to withstand ballistic
Why are stretching and flexibility considered
to these people? Stretching gives one the ability to
have explosive power available at one's fingertips
without the need to warm up. Of course most of us are
not martial artists or agents. But, you'll be happy
know there are plenty of other benefits.
Let me give you an example. After learning to sit in
the full lotus position for long periods of time, my
ankles became very flexible. One day I was walking
along and my left foot fell into a pothole. This
pushed my ankle sideways to about 90 degrees from
Amazingly, this didn't even hurt, not one bit. If my
ankle hadn't been so flexible, I may have suffered a
sprained ankle. At the very least, it would have hurt
Key point: stretching helps you to avoid injuries.
Not only that but if you do have a muscle, tendon or
ligament injury it should heal faster, theoretically
Stretching actually grows the ligaments, tendons and
muscles being stretched. They really grow longer over
Check with your physician before undertaking any type
of exercise, including stretching.
Here is some good
instructional material on stretching:
If you enjoyed 'The Power of Stretching' article, consider
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