The elliptical is a commonly used equipment in the gym. This machine is safer than a treadmill. It offers a low impact aerobic workout for the upper and lower body. Read more to know it’s all the elliptical benefits!
The elliptical machine is a great aerobic workout. It strengthens the heart, lungs an muscles. Thus it boosts the stamina and endurance.
2.Boost cardio capacity
The elliptical machine allows performing cardio workouts. Working out for 15 minutes with high intensity or 30 minutes with moderate intensity per day can improve the cardio capacity. Thus, the lungs and heart pump oxygen harder to all parts of the body. Practice at least 1 week to see improvements in your stamina levels.
3.Boost cardiovascular health
For a better and longer life, the health of the heart and blood vessels is very important. Exercising on the elliptical for 20 to 30 minutes increases the heart rate. Thus strengthen the muscles of the heart. The cardio workout also reduces the risk of type 2 diabetes by reducing blood sugar and insulin level.
4.Burns calories and fat
The workout on the elliptical helps to burn calories in a short amount of time. Depending on your weight, this machine helps to burn about 270 to 400 calories in half an hour. Here, 270 calories represent calories burn for a person weighing 125 pounds. And again 400 calories represent for a person weighing 185 pounds.
There is a rule for weight loss that is, burn more calories than you consume to lose weight. Increase the intensity of the elliptical workout to burn more calories.
5.Provide less stress on the joints
Working out on the elliptical machine provides less pressure on the joints. While running or doing high impact workout, the knees, ankles, hips and other joints can take a beating. But as the feet never lift off the pedal, thus a low impact cardio workout is offered by the elliptical.
Compared to running, jogging, and other workouts, the elliptical workout reduces weight significantly. The elliptical workout is a natural mood booster and it strengthens the immune system.
6.Upper and lower body workout
The elliptical can provide both upper and lower body workout. To maximize the upper body benefits, you need to distribute your weight and the resistance evenly. That is, you need to pump your arm as fast as you are moving your legs. Don’t make the mistake by only placing resistance on the lower body and only going through the motions with the upper handlebars.
The elliptical workout can improve your glutes, hamstrings, quads, chest, back, biceps, triceps and core muscles.
It is also great for losing extra fat from the lower body including lower belly area, hips, and thighs.
7. Muscles specifically leg
On the elliptical, you can change both the resistance and the incline of foot improve the balance. This helps to improve the muscles of the lower body. It includes the quads, glutes, hamstring and calves.
If you cannot participate in regular physical activities due to injuries or other reasons, you can work out using the elliptical to maintain your fitness.
As the elliptical is a low impact workout, so it put less stress on the joints. It also strengthens the muscles.
The elliptical workout strengthens the bones. It also improves the balance of your body.
While working out on the elliptical, if you stand up straight and let off the handles then you can improve your balance. But make sure that the resistance and the incline are set at a manageable level.
10. Weight loss
The elliptical is best for losing weight. Depending on your weight and intensity, it helps to burn about 150 to 400 calories in 30 minutes.
The level of physical effort is less while working out using the elliptical. That means after working out for 30 minutes in the elliptical you will still have more energy for a few more fat burning exercises.
11. Low impact
The elliptical workout is a low impact workout. It provides less stress to the joints and knees. It is great for elderly and people that are in rehabilitation for injuries, osteoporosis, ankle injury and knee arthritis.
Other high impact workouts like walking or running can cause injuries. Bu the elliptical machine can burn calories without getting injuries.
12. Tones the body
The elliptical offers the full-body workout. It works for both upper and lower body. As this machine has handle levers, which are pushed and pulled with the legs, they improve the strength of the biceps, triceps, deltoids, lower belly, hips, and thighs.
13. Reduces high blood pressure
Working out on the elliptical machine release a hormone called serotonin, which is a feel-good hormone. The hormone serotonin has blood-pressure-lowering effects or antihypertensive effects.
By doing low intensity or moderate work out every day can have a positive effect on hypertension.
But if you have hypertension, consult a physician or a doctor.
14. Improves balance and mobility
For preventing falls and injuries and for improving flexibility, balance and mobility are most important. The elliptical is best for balance and mobility. It improves the coordination between the limbs and the brain.
15. Decrease chronic inflammation
Due to poor habits and a sedentary lifestyle, you can get chronic low-grade inflammation. This may cause you to gain weight. The elliptical workout helps to burn calories, release serotonin and lower blood pressure. Thus, it helps to relieve stress and inflammation of the body. So it helps to lose weight and improves your mood.
16. Improves blood circulation
The elliptical workout helps to improve the circulation of the blood. Thus, it boosts immunity, reduces the risk of disease and chronic sickness. It also keeps all the organs healthy and improves the quality of the sleep. It also helps to reduce skin and hair problems.
17. Weight-bearing exercise
The elliptical workout is a weight-bearing exercise. That is, you need to push the pedals and make your muscle works. It is a great workout for osteoporosis and fracture.
Scientific research by the National Heart, Lung and Blood institute gave a sum up result about the benefits of cardio exercise for your heart and lungs.
- Reduces the risk of coronary heart disease
- Improves circulation
- Decrease inflammation
- Reduces high blood pressure and triglycerides
- improves HDL good cholesterol
- Also might help you quit smoking
19. Slimmer waist
Regularly working out on the elliptical machine can help you burn calories and reduce body fat. To lose weight you need to create a calorie deficit that is, you have to burn more calories than you consume.
A person with 185 calories can burn 400 calories by working out on the elliptical for 30 minutes. That is 800 calories in 1 hour.
Again a 155-pound person can burn about 335 calories in 30 minutes. That is 670 calories in 1 hour.
20. Increases lifespan
Scientific research has found that the elliptical workout can improve the quality of life.
The elliptical workout improves the heart and lungs, which in turn keeps you fit and healthy.
The elliptical workout is a great workout for the full body. It keeps the body fit and healthy. Before buying elliptical, consider trying one and see the elliptical benefits by yourself.