Joe McConnell
Wondering if the elliptical or treadmill will work for your weight loss journey? Here are the pros and cons of the elliptical and treadmill for weight loss.
Losing weight for better health is a common goal for most people. Cardio workouts are one of the best ways to lose weight. Jogging, running, brisk walking, and cycling are all fitness activities that can help you burn calories. However, if you prefer to work out indoors and use gym equipment, you will need to look for other ways to lose weight. The elliptical and treadmill are popular cardio machines in the fitness world. Not sure whether to use the elliptical or treadmill for weight loss? Read about their pros and cons to help you decide which is best for your weight loss journey.
What is an elliptical trainer?
An elliptical machine, also known as an elliptical trainer or cross trainer, is a stationary exercise machine that simulates walking, running, and stair climbing without putting too much strain on the joints. It provides a low-impact cardiovascular workout by combining the movements of a stationary bike, a stepper, and a treadmill. Users stand on the pedals and move their feet to work both the upper and lower body muscles, providing an effective full-body workout.
Benefits of an Elliptical Trainer
1. Helps you lose weight effectively
“The elliptical helps burn about 200-300 calories in 30 minutes, which is equivalent to running on a treadmill. Plus, the elliptical machine works your entire body. That’s why incorporating the elliptical machine into your weight loss fitness regimen can help reduce body fat,” says fitness coach Mahesh Ghanekar.
2. Gentle on joints
An elliptical is a low-impact exercise machine. If you have trouble managing the sudden motion of walking or jogging, an elliptical machine may be a great option. Low-impact exercise is often less stressful on your joints than high-impact exercise. This makes the elliptical a safer choice if you have osteoporosis, arthritis, or other musculoskeletal problems, including low back pain, knee pain, or hip pain. Low-impact exercise may seem less strenuous, but it still provides an adequate aerobic workout. A 2017 study published in the Journal of Sports Medicine and Physical Fitness found that a 24-week low-impact exercise program increased participants’ body composition, physical fitness, and cardiovascular fitness.
3. Offers upper and lower body training
Some elliptical machines have handles for your arms. You can swing your legs and push them forward and backward at the same time. Working out your shoulder, chest, and back muscles is made easier by the resistance of the handles. The machine can also help you tone your lower body muscles, such as your quadriceps, hip flexors, and glutes.
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Side Effects of Elliptical Machines
1. Less muscle development
While an elliptical is a great option for a low-impact cardio workout, a treadmill can offer a greater degree of muscle growth. If you want to increase your muscle strength while still using an elliptical, try incorporating weight or strength training into your workout routine.
2. Not so dynamic
On a treadmill, you can increase the incline to provide resistance to your workout. However, because the elliptical pedals are elevated, your body isn’t even fully supporting your weight. Your movement meets the least amount of resistance in return.
What is a treadmill?
Treadmills are motorized exercise machines with a moving belt that allows you to walk, run, or jog in one place. They offer consumers the ability to change the pace and incline settings and provide a regulated environment for cardiovascular exercise. Treadmills are popular indoor running and walking machines that add convenience and flexibility to your workout routine.
Advantages of the treadmill
1. Helps in weight loss
“Running on a treadmill at 8 mph for 20 minutes can help you burn between 200 and 300 calories. The number of calories burned is also determined by your body weight and the degree of incline used,” says the expert. The ideal running technique to use during a treadmill workout is to run intermittently on the treadmill at an angle of at least 3 degrees (6 or 7 mph for one minute, followed by 13 or 14 mph for ten seconds).
2. Involves the abdominal muscles
Running requires you to engage your core and stimulate your abdominal muscles. This improves your balance, helps your body become more resilient, and prevents you from falling. So, if you run for 20 minutes, your core is actively engaged the entire time. Regular practice can help you develop a strong core, which can improve your tone, posture, and endurance during activity.
3. Great for lower body training
Walking or running on a treadmill works your calves, hamstrings, quads, glutes, abs, and heart muscles. It’s a great lower-body workout. If you have excess lower-body fat, intermittent treadmill workouts can help you lose it successfully, according to a study published in the Journal of Aging Research.
4. Strengthens bones
Running requires you to balance on alternating legs. This means that your legs support your body weight alternately. Additionally, the incline and speed of running apply forces that double or even triple your body weight. Running on different days with proper form strengthens your bones.
5. Improves heart health
Running and walking briskly on a treadmill increases your heart rate and engages your lungs, which can help strengthen your heart muscles and improve circulation, according to a study published in the PubMed Journal. Over time, you’ll be able to run for long periods without getting out of breath, improving your overall health.
Treadmill Side Effects
1. It is not gentle on the joints
It can be hard on your knees to run fast on a treadmill or slowly for a long time. This is because your knees have to support two to three times your body weight. They also absorb the shock that comes from your feet hitting the platform.
2. It only works on the lower body
While jogging or walking on a treadmill is an excellent lower-body exercise, it doesn’t target your upper body. While running on a treadmill may seem like a full-body workout, it doesn’t work your upper-body muscles much.
Using a treadmill can help you burn almost the same number of calories as an elliptical. If you need a full-body workout, then go for the elliptical. But if you only need a lower-body workout, then a treadmill will be worth it.
Elliptical or Treadmill: Which is Better?
Both the elliptical machine and the treadmill have their individual benefits and side effects for an effective cardio workout. But what you choose for your fitness journey can be driven by multiple factors, including your physical health. If you are more prone to injuries or have a certain musculoskeletal condition, elliptical machines may be a better choice as they will be easier on your bones and joints.
A treadmill, however, might be a smarter choice if you’re not too injury-prone. or joint problems, you want to increase your fitness levels and strengthen your lower body.
