Elliptical trainers continue to grow in popularity with both gym users and people who purchase a residential elliptical exerciser to use at home. Commercial gyms and health clubs continue to upgrade to newer elliptical trainer models and even ditch outdated cardio equipment, such as older skiers and stationary bike models, to make room for more ellipticals. This is a direct demand from club members for quality cardio equipment. But is the elliptical trainer really just a Trojan horse lulling us into a false sense of fitness while fooling us of any real cardiovascular benefits?
When used correctly, elliptical trainers provide a cardiovascular workout that produces results. The explosive popularity of elliptical trainers is due in large part to the low-impact nature of the workout. People who don’t like or can’t tolerate hitting their knees and other joints on a treadmill have enthusiastically migrated to the elliptical. The lower perceived exertion is also an attractive draw for elliptical trainers. The lower impact makes students feel like they are not trying as hard as they really are. However, this last point and the hypnotic elliptical movement of the machine tend to put people to sleep in very low intensity workouts.
Combine all of this with the long-standing advice that you need to train in the “cardiovascular zone” to burn fat. You know, the old formula of subtracting your age from 220 and multiplying the result by 60-70%. Too many people just walk away on elliptical trainers, letting momentum do most of the work and having very little to show for it. Elliptical motion is truly a double-edged sword.
To get to the right side of this 2-bladed sword, follow the guidelines below:
1. Spend some energy – to burn calories and burn fat, you must eat fewer calories than you need and / or burn extra calories. Your body will quickly adapt to a low intensity workout and the fat loss will slow down and eventually stop. Try to train in your cardio zone and see what happens. Increase the intensity of your elliptical workouts by increasing both your resistance level and your pace.
2. Wear a heart rate monitor – to keep your heart rate in your cardiovascular zone, you will need to control it. Invest in a Polar (TM) chest strap and wrist monitor. The heart rate monitors on the arm handles of many ellipticals are not very accurate.
3. Vary your workouts – to avoid becoming stale, try mixing up your elliptical workouts. Many ellipticals have multiple, customizable, built-in workout profiles. The important thing is to raise your heart rate and keep it there for most of your workout.
4. Keep your workouts short and focused – a 20 minute intense session on an elliptical trainer is much more beneficial than a 60 minute session in which you walk asleep.
5. Use resistance training – lean muscle burns more calories while at rest. People often forget that elliptical trainers are cardiovascular machines and do little to build muscle. To build muscle and build your strength, you will need to use progressive resistance training. If you can handle it, you should make an effort to include some weight training in your exercise program. You will be pleasantly surprised by the additional benefits.
Elliptical trainers are wonderful cardio equipment and will only continue to gain popularity. At many gyms there are lines during rush hour to get on an elliptical trainer. Get the most out of your elliptical training sessions by following the steps above and you definitely won’t be wasting your time!
