Most gyms have an elliptical machine, otherwise known as a cross trainer. And chances are, someone’s on it—and using it incorrectly.
The beloved piece of gym equipment has been around since the early 90s, but along with a stationary bike, treadmill, and stair stepper, the cardio mainstay has stuck around for good reason: elliptical benefits pack a punch.
This device combines aspects of a treadmill and bicycle, providing a lower impact alternative to that of running or walking, while giving similar cardiovascular benefits, says Grace Horan, ACSM-EP, an exercise physiologist at the Hospital for Special Surgery. It’s also considered a full-body exercise since an elliptical works the quads, glutes, biceps, triceps, pecs, traps, and core, she explains.
Like other aerobic conditioning workouts, an elliptical machine allows for repetitive movements of the arms and/or legs to increase energy demand of the muscles and cardiovascular system, says Alexander Rothstein, CSCS, ACSM-EP, an exercise physiologist and instructor for the Exercise Science program at New York Institute of Technology. Another cool perk is that anyone can use and benefit from an elliptical machine since they engage a variety of muscles while limiting overall stress on the body, he says.
Meet the experts: Alexander Rothstein, CSCS, ACSM-EP, is an exercise physiologist and instructor for the Exercise Science program at New York Institute of Technology. Grace Horan, ACSM-EP, is an exercise physiologist at the Hospital for Special Surgery. Cara D’Orazio, CPT, is a certified personal trainer, group fitness instructor, and founder of C.G.M Fitness, Inc.
Sounds good, right? Ahead, fitness experts weigh in on everything you need to know about the benefits of an elliptical—plus, the potential downsides and how the machine compares to running and cycling.
What is an elliptical machine?
An elliptical is a low-impact, stationary exercise machine designed to simulate running, walking, or cross-country skiing without the high-impact stress on joints, says Cara D’Orazio, CPT, a certified personal trainer, group fitness instructor, and founder of C.G.M Fitness, Inc. It works by using foot pedals and handlebars to provide a fluid motion, engaging the legs, arms, and core muscles, by utilising a combination of gears, pulleys, and flywheels to create resistance.
The machine is often known for its low-impact benefits, but that doesn’t mean it’s easy. ‘The feet and hands maintain contact with the machine at all times, moving in a circular motion, and as you continuously push against the force of the cross trainer, the cardiovascular system must work to supply oxygen and nutrients to the working muscles,’ says Horan. In turn, this can lead to positive cardiovascular outcomes when done at a sufficient intensity, frequency, and duration, she explains.
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