8 Benefits of the Elliptical Trainer Proven

Currently I am not going to the gym, although before if I did it at least 3 times a week, both to do bodybuilding and to run, swim and perform other activities such as tai chi or self defense. Now I have decided to stop and do muscular exercise with my own weight and go for a run.

If you are reading this article, it is likely that you already know how beneficial physical exercise is for your health and you have surely wondered what particular activity or machine is better to do.

That is why in this article I am going to comment on the benefits of exercise on the elliptical cross trainer, which has been increasingly implemented. If you go to the gym they sure have several, if you don't have one for you at home. It is spectacular the fact that it has increased from 1998 to today by 429.5%.

The elliptical machine serves to give you multiple advantages, including preventing cardiovascular diseases (CVD), since it is an aerobic exercise good for your health.

Regarding the diseases that it prevents, I would like you to take into account the following data to convince you even more of the importance of exercising and eating well, whether on this type of machine or on other machines:

• In 2008, 17.3 million people died worldwide from cardiovascular diseases. This is 30% of deaths worldwide.
• It has been estimated that in the year 2030 approximately 23.3 million people will die from CVD, mainly from heart disease
• Most CVD can be prevented by acting on risk factors, such as obesity, poor diet, tobacco use, lack of physical activity, high blood pressure, etc..
• In Spain, cardiovascular diseases caused 30.3% of deaths in 2012.
• CVD produces an annual expenditure of 196,000 million euros to the European Union

On the other hand, if you are still not convinced, you can also opt for spinning, an exercise that also has many benefits.

Main benefits of the elliptical bike for your health

1-Reduces loads and impacts on the body and joints

It is therefore a good option for people who have pain in their lower extremities (including thighs, knees, legs, feet) or who have physical limitations..

 Why? This is because the exercise is based on an elliptical movement, combined between the athlete and the machine, different from the linear pattern if you run or use a treadmill..

With the movement in the shape of an ellipse, the natural step of the ankle, knee and hip is recreated when walking, however, with the elliptical you avoid the “jolt” that occurs in the body with each step.

Reduces loads on the soles of the feet, something that is essential for people suffering from diseases such as diabetes.

In short, an aerobic exercise on this kind of bike is a very good option to reduce loads and muscle tension..

Therefore: compared to running outdoors or on the treadmill, you can exercise but recover faster due to less impact on joints.

2-Highly recommended for cardiovascular activity

Cardiovascular activity is very important to stay healthy and avoid heart disease. Remember that currently one of the major causes of mortality in the Western world is cardiovascular problems.

In this case, it is estimated that about 8 -12 kilocalories per minute are burned, an amount similar to tape..

An interesting fact is that the longer the stride (or pedaling), the more calories are burned. 

3-More muscle work in the buttocks

With the elliptical you work 10% more these muscles than with the treadmill.

Remember that it is important to have strong buttocks in both women and men, this allows you to avoid injuries and pain in the lower back, in addition, of course, to looking better. 

4-Greater work of the quadriceps

In this study, quadriceps muscle activity was compared when walking on the floor, on the treadmill, on a stationary bike, and on an elliptical bike. The elliptical made people use their quadriceps more and also improved their coordination with their hamstrings..

5-Weight lifting is performed

Unlike other machines such as the exercise bike or the treadmill, with the elliptical there is a weight lift, which is beneficial for bone diseases such as osteoporosis.

6-Less perceived effort

As I have commented previously, the amount of kilocalories burned is similar to that of the treadmill, however, research seems to indicate that with the elliptical movement less effort is perceived. 

7-Work of the upper extremities

In reality, there is no other gym machine that allows you to work so many muscle groups at once. With it you use: quadriceps, hamstrings, glutes, chest, back, biceps and triceps.

Although there are people who do not use the levers to also exercise their arms, when using them.

8-Variety of exercises

Most people use the elliptical in two ways: using only the legs or using legs and arms..

However, if you want to work a specific part of your body it is possible, with so many more modalities: pedaling backwards, pedaling with one leg, pedaling with resistance.

And what benefits have you observed when using the elliptical trainer?