The elliptical trainer and treadmill are two of the most common cardio machines you can see in the gym. Both exercise machines can provide effective cardio training and help burn calories, and they also improve aerobic ability. But in addition to unique advantages, each of these devices has its drawbacks.
What is more effective: a treadmill or an elliptical trainer? What burns more calories? Which machine to choose for cardio workouts? These questions will not only be answered in this introductory article, which will examine the pros and cons of each exercise machine and their features.
Running Machine (Treadmill) Benefits
- Versatility – from fast walking to sprinting uphill – a treadmill offers a wide range of options in terms of speed, incline, and many training programs.
- It imitates the natural movement – since technology does not stand still, fitness magnates continue to produce simulators that lead to bewilderment or confusion. A treadmill is a well-known exercise machine that simulates natural movements when walking, jogging or sprinting.
- High load – body movements require considerable effort. As a result, the body burns calories at an accelerated pace.
- The effect of raising one’s own weight – contrary to popular belief, running and walking can strengthen bones and muscles, which leads to improved posture and maintains coordination of movements during aging.
- Well thought out – treadmills appeared in the 1800s, they are in every gym and in many houses. Naturally, they were developed, researched and perfected more than any other cardio training simulator.
What Are The Disadvantages Of Treadmill
- It can negatively affect the work of the joints – running on the treadmill can cause excessive load on the joints of the back, hips, knees, especially if you do not warm up or stretch, or if you run at an too intense pace all the time. Despite the fact that some treadmills have a large cushioning, the impact is still too significant.
- Safety Considerations – High-intensity workouts, such as a tilt sprint, can be unsafe if your level is not suitable for such exercises.
- Unnatural handrails – often people want to know their heart rate and find their heart rate zone. Trying to hold onto the treadmill by the handrails while training can be difficult and awkward.
- Problems with posture – some studies show that the size of the belt can cause changes in a person’s gait or running pattern, which leads to an imbalance of muscles and problems with posture. The quality of treadmills can vary greatly.
- Difficulty – running (especially with a slope) is difficult. Most people, of course, gravitate to exercise machines, which they consider the most convenient and use these exercise machines to burn calories.
Advantages Of Elliptical
- Naturalness of movements – an elliptical trainer allows the body to simulate movements when running, but it does not exert excessive load on the joints, as a treadmill does.
- The ability to carry out cross-training – most elliptical trainers are currently equipped with movable handles that allow you to train the upper and lower torso at the same time.
- The opposite step – most elliptical trainers allow you to step in the opposite direction, which can activate various muscle groups and focus on quadriceps, as well as offer options for changing exercises in the middle of a workout.
- The feeling of load is lower – studies show that people actually do more than they think and feel, doing an elliptical trainer. Subjects were asked to evaluate their load when exercising on an elliptical trainer. Most study participants underestimated their workload, as they were based on heart rate. This proves that the elliptical trainer burns more calories with less effort.
Elliptical Bike Disadvantages
- Less dynamics – on the treadmill, you can adjust the slope, speed, which leads to a greater variety in intensity. While the elliptical trainer does not have such characteristics, or they are less effective.
- The smaller effect of weight lifting – although the smaller impact can prevent injuries, it also has a downside. Due to the fact that the pedals of the elliptical trainer do not touch the floor, they lack the “weight-bearing effect”, which is useful for jogging. Exercise with exercise strengthens bones and muscles, and they are also especially important for older people, like the prevention of osteochondrosis.
- Inertia – practicing on an elliptical trainer, especially at the lower level, you can use the inertia of the simulator itself to speed up the simulator.
Which Exercise Machine Is Best For Losing Belly Fat And Burning Calories?
A study in the Wisconsin College of Medicine found that the average number of calories burned while running on a treadmill for an hour was 705-866 calories. In comparison, another study found that training on an elliptical trainer burns about 773 calories per hour. Based on these and other studies, it can be said that a treadmill has a slight advantage in burning calories, although the dispersion time is often just incredibly short compared to an elliptical one.
In terms of losing weight and increasing aerobic capacity, another study found that people using a stepper, treadmill, and elliptical trainer for exercises with the same intensity lost about the same weight over a 12-week training program.
Conclusion: Elliptical vs Running
An elliptical trainer can be used for cardio training for those who want to improve cardiovascular health with minimal stress. For optimal weight loss using an elliptical trainer, it is better to use intensive interval training. Keep in mind that burned calorie counters on elliptical ones can exaggerate calorie consumption, which can lead to people being misled. Treadmills offer more options, and their engine makes you exercise outside the comfort zone. If you are an experienced athlete, you can burn more calories on the treadmill, since you have to move your own weight. However, a few extra calories burned on the treadmill dealing with anavar side effects can come back with more stress on the joints and injuries, so an elliptical trainer is an adequate alternative.
If you have an injury that reminds of itself after running, then an elliptical trainer is the most suitable option. Also consider including both simulators in your workouts to get the most out of each one. The alternation of exercises and simulators will help to avoid monotony and activates various muscle groups.