Related topics: •  Cross Country Ski Machines •  Getting Started •  Stair Climbers •  Stationary Bikes •  Staying Motivated •  Treadmills

This machine, which looks a little like a cross between a stationary bicycle and a stair climber, is a relative newcomer in the exercise machine world -- the first one came on the market in 1995 -- but it's already winning raves as a near-perfect exercise machine. Studies show that an elliptical trainer provides virtually the same overall workout as running but without the jarring impact on your joints. The workout is so gentle, in fact, that fitness experts recommend the trainer for people who ordinarily can't run: those with arthritis of the hips, knees, or ankles.

Even more surprising, most people who use the trainer underestimate their own efforts. In a University of Mississippi study, participants rated their workouts as easier than running on a treadmill, even though measures of their oxygen and heart rate showed they put in the same effort. What felt like a brisk walk had all the benefits of a hard run. The only downside of the trainer is that, like running, it doesn't do much for your upper body.

It doesn't take long to get the hang of things. Just stand on the footpads and, depending on the brand, grab hold of the handrails or the poles and start pedaling. For the first few sessions, choose the manual setting and an easy resistance. After you're comfortable, go for stiffer resistance or try some of the preprogrammed workouts designed to simulate a run through steeper terrain. Most machines let you pedal either forward or backward. Pedaling forward works your quadriceps (the big muscles in the front of your thighs) and your gluteus muscles (three powerful muscles in your buttocks). Pedaling backward works your hamstring muscles at the back of your thighs. A good workout lasts 20 minutes or more and should be challenging enough to elevate your heart rate to your target range.

Be prepared to spend a lot of money if you want a machine that rivals the ones at your fitness club, as some of the more expensive models can cost up to $5,500. Some of the more well-known brands are Precor www.precor.com (800/477-3267) and Nordic Track www.nordictrack.com (888/308-9616). Other good brands to consider include ProForm http://www.proform.com (888/742-0128) and Vision Fitness http://www.visionfitness.com (800/335-4348). Be sure to read the reviews of different machines, and find the model that fits your budget, space and fitness needs.

It's always best to try out any model you're thinking of buying, either at the gym or in the store. Wear comfortable clothes, gym shoes, and test the machine for at least ten minutes. Put it through its paces, and make sure you're comfortable with all its features.

References

Last updated September 29, 2009
Copyright © 1998 Consumer Health Interactive and OneBody, Inc.

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