![]() ![]() If you follow the safety guidelines, both elliptical machines and treadmills are safe to use. How safe are treadmills and elliptical machines? By reversing direction, an elliptical also helps you to isolate specific muscles, which is harder to do with a treadmill. With an elliptical, you can work the muscles in your arms, shoulders, back, and chest, as well as the muscles in your lower body. Works fewer muscle groupsĪlthough a treadmill can help you build strength in your leg muscles, hip flexors, and glutes, it doesn’t target as many muscle groups as an elliptical. Running shoe inserts may also help provide support and reduce injuries. You can also try reducing the number of miles you run each week, or you could alternate between running and walking. If you find that running on the treadmill is too hard on your body, you can try switching to cardio workouts that are gentler on your bones and joints, like swimming or biking. Also be sure to stretch after your treadmill session. To reduce the risk of injuries, always start your treadmill workout with a warm-up and end with a cool down. Common running injuries include shin splints, knee injuries, and stress fractures. Running or jogging on a treadmill can put more stress on your bones and joints compared to working out on an elliptical trainer. To further strengthen your legs and to help prevent injury, practice doing squats and lunges several times a week in addition to your treadmill workouts. A treadmill workout can also strengthen your hip flexors and glutes. Running or walking on the treadmill can strengthen your leg muscles, including your quadriceps, hamstrings, and calves. Studies show that HIIT workouts are effective for burning calories, reducing body fat, and improving cardiovascular fitness in a short period of time. Having more control over your workout may make it easier to reach your fitness goals.īecause you can easily control the speed and incline, treadmills are well-suited to high-intensity interval training (HIIT) workouts. Most treadmills also allow you to choose from a variety of training programs. Whether you want to do a brisk walk or an uphill run, you have the option to dial in the exact speed and incline of your workout. One of the main benefits of exercising on a treadmill is the versatility you have. If you go backward instead of forward, you’ll work out and strengthen your calves and hamstrings. Option to work different musclesĪn elliptical gives you the option to switch direction and work backward. The resistance of the handles helps to work the muscles in your shoulders, chest, and back.Īt the same time, the machine can help you strengthen the muscles in your lower body, including your glutes, hip flexors, and quadriceps. You can push these back and forth at the same time as you move your legs. Some elliptical machines have arm handles. The researchers concluded that the elliptical is an acceptable alternative to the treadmill as a form of cardio exercise. This can be especially helpful if you’re recovering from an injury, yet still want to maintain a high level of fitness.Ī 2010 study found that calories burned, oxygen consumption, and heart rate were nearly identical on the elliptical and treadmill. ![]() ![]() Maintain fitness after injuryĮven though an elliptical is a low-impact machine, it still gives you the ability to get a high-intensity workout. A 2017 study on aerobic exercise found that a 24-week program of low-impact workouts improved the body composition, physical fitness, and cardiovascular fitness of the study participants. Low-impact exercise may sound like it isn’t strenuous, but it still provides a good aerobic workout. This makes the elliptical a safer option if you have a musculoskeletal condition such as low-back pain, knee or hip pain, or other health conditions like arthritis or osteoporosis. Low-impact exercise typically puts less stress on your joints than high-impact exercise. If it’s hard for you to tolerate the jarring motion of walking or running, an elliptical may be a good option. ![]()
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