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. The EFX 5.21, made by Precor (800/477-3267), gets high marks from both Consumers Digest and Consumer Reports , but sells for a hefty $3,700. If you're willing to give up some smoothness and durability, the $700 Ellipse 930e, made by NordicTrack (888/308-9616), is another good option. In fact, an older model of the Ellipse, the e7, got the highest marks in the University of Mississippi study, which compared four models that sold for under $1,000. Other good brands to consider include ProForm (888/742-0128) and Vision Fitness (800/335-4348).

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

First published November 2, 1998
Last updated April 17, 2007
Copyright © 1998 Consumer Health Interactive and OneBody, Inc.

Or Find More On:

Back to top of page