10 Ways an Elliptical Machine Benefits Your Health

Have you ever looked at all the moving parts of an elliptical machine and wondered whether it gets the job done as a workout tool? Can something billed as “low-impact” exercise really boost your fitness?

The answer is simple: Absolutely!

“Elliptical machines provide a great cardio workout,” says certified exercise physiologist Taylor Easterling. “Depending on how you use the elliptical, you can put your upper body, core and lower body to the test. You work both your upper and lower body, so you may burn more calories than on other exercise equipment.”

Let’s take a closer look at ellipticals and what they can do for you.

What are the benefits of an elliptical machine?

An elliptical machine (also called an elliptical trainer or cross-trainer) is a stationary exercise device that combines elements of a treadmill and stair climber or vertical climber. It offers a full-body workout with minimal strain on your joints.

An elliptical includes moving foot pedals, moving arm bars and a flywheel. “Elliptical” refers to the oval or round shape of the flywheel that keeps the pedals and arms moving smoothly. You can increase or decrease resistance on the flywheel to change the intensity of your workout.

Ellipticals are common sights at fitness centers and are also found in some home gyms. (Typically, the ones for home use are slightly smaller than gym ellipticals.)

An elliptical machine is a great way to work toward a weekly minimum goal of 150 minutes of moderate-intensity cardiovascular exercise, which allows you to build or maintain endurance levels, emphasizes Easterling.

Here are a few added benefits you’ll get from elliptical workouts.

1. Provides a good lower-body workout

The pedal action of an elliptical machine works your:

• Glutes (aka, your buttocks).
• Calves.
• Hamstrings.
• Quadriceps.
• Hip flexors.

2. Builds strong arms

The arm motion works these muscles in your upper body:

1. Arms (biceps and triceps).
2. Chest (pectoralis major, minor and serratus anterior).
3. Shoulders (deltoids).

3. Strengthens your back and core

An elliptical session will work back and core muscles, which are important for good posture. The list of engaged posture muscles includes your abdominal muscles, plus your erector spinae, latissimus dorsi, trapezius, and rhomboids.

4. Promotes a healthy weight

Elliptical trainer workouts help speed up your metabolism and burn calories, which can help you achieve and maintain a healthy weight.

How many calories you burn on an elliptical machine depends on your weight plus workout length and intensity. A 150-pound person doing a 30-minute elliptical workout at moderate intensity will burn about 170 calories, according to the Calorie Control Council.

5. Burns fat

Taking your elliptical session up a notch with higher-intensity interval training (HIIT) can help you burn fat along with calories. (Win-win!)

So how can you … well, HIIT it? It’s basically a cycle of highs and lows that gets your heart rate up between active rest breaks. This is accomplished by engaging in several, repeated bouts of higher intensity movements followed by varied recovery times.

Aim for your work-to-recovery ratio to be about 1:1, or equal parts higher intensity work and lower intensity recovery, says Easterling. (As an example, three minutes or work with three minutes of active recovery.)

6. Improves cardiovascular fitness

Using an elliptical machine can give you a great cardio workout. Your speed and machine resistance will affect your workout intensity and how hard your heart works. (For moderate intensity, you should feel slightly out of breath yet still be able to have a conversation.)

“Working at moderate intensity can help improve cardiovascular endurance, which helps strengthen your heart and lungs,” says Easterling.

7. Protects your joints

An elliptical trainer gives you similar workout benefits to walking, jogging or stair climbing, while applying less pressure on your joints. “Ellipticals are a great, low-impact exercise if you have knee pain, aching hips or arthritis,” says Easterling.

8. Enables safe activity after an injury

After an injury, knee surgery or other event, the elliptical can be a good way to improve range of motion while not overly stressing the injured area. You can safely ease back into exercise (if appropriate) while still getting a full-body workout.

9. Offers a variety of workouts

Most elliptical machines come with preprogrammed workouts so you can easily switch things up. You can choose from hill climbs, interval training, a flat walk, or create a custom routine that fits your needs or physical abilities.

10. Ease of use

One of the reasons elliptical machines have become so popular is their simplicity. No complex coordination or movements are required. Just get on and start moving. A trainer at your gym can give you specific tips to help you get the most out of your elliptical workout.

Elliptical machine cons

There aren’t many disadvantages to working out on an elliptical machine, but there are a couple things you should know to make sure you’re getting the most out of your workout efforts.

For starters, make sure the machine is the right size for you and not too big or small. Hints for that? If you’re pushing off on your toes or heels a lot, it may be too big. If you find yourself hunching over, it may be too small.

And while low-impact elliptical exercise may be good for your joints, the elliptical will not help lower your risk of osteoporosis. Easterling recommends adding in higher-impact activities like strength training to round out your workouts if bone density is a health concern.

Is it OK to use an elliptical machine every day?

If you love the elliptical machine, there’s nothing wrong with using it every day. Still, overdoing any type of exercise can set you up for burnout and injuries.

“Don’t just do cardio exercises,” advises Easterling. “As you age, it’s especially important to include activities that build muscle and improve flexibility and balance.” (That’s a good reason to work in resistance training and daily stretching exercises.)

Giving the elliptical machine a go

Elliptical machines can be great during the winter when it’s harder to exercise outdoors. But outdoor workouts in the sunshine (or cold) can be good for you mentally and physically, too.

Luckily, there’s room for both in any workout plan. “I recommend mixing things up so you don’t get bored and are more likely to continue working out,” Easterling says.

If you’re intimidated by the elliptical machine at your gym, ask a trainer to help you get started.

Remember, too, that no exercise machine is necessarily better for you than another. For instance, there are pros and cons to both treadmill and elliptical machine workouts. It’s all about what works best for you.