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The Fitness and Health Report
Information for a Healthy Life
September 2001, Issue 26
Elliptical Trainers - More Then a Craze
Since bursting on the
fitness scene five years ago, millions of elliptical trainers have been
installed in health clubs and homes. Elliptical cross-trainers are the
only real breakthrough aerobic product of the past few years," says Gregory
Florez, spokesman for the American Council on Exercise (ACE). "They are
absolutely not a gimmick."
According to the
American Sports Data, Inc., "the elliptical motion trainer, continued to
grow in popularity, with 6.2 million users in 2000, up from 2.4 million
when first measured in 1997."
Elliptical trainers
combine the natural stride treadmill and the simplicity of a stair
climber. On an Elliptical trainer, you stand comfortably in an upright
position while holding onto the machine's handrails and striding in either
a forward or reverse motion.
What makes a trainer
unique is the ability to offer a weight bearing workout that puts minimal
stress on the joints. Your feet never leave the pedals of an elliptical
trainer, thereby eliminating any impact in your workout. Whether you go
forward or reverse, and regardless of the level of resistance, there is a
reduced risk of injury from overusing any one-muscle group.
Weight bearing
exercises like running, hiking and aerobics benefits the body in ways that
non-weight bearing exercises like rowing and cycling cannot. Weight
resistant workouts builds bone density and burns calories more
efficiently.
For individuals trying
to burn calories and trim down, the weight-bearing arm/leg exercise
optimizes energy expenditure during self-selected exercise of moderate
intensity in overweight subjects. In recent studies it was concluded that
energy expenditure among overweight subjects was higher on the elliptical
machine than a treadmill, or leg cycles with and without upper body
motion. For overweight individuals who are initiating a regular exercise
program to decrease excess body fat, they will find that elliptical
treadmills optimize energy expenditure.
Elliptical Motion
The low impact,
intensive cardiovascular workout of an elliptical trainer is achieved
through smooth and natural motion. The fluid, non-jarring motion makes the
elliptical trainer ideal for anyone with back, knee, hips and joint
problems. The dual action machines utilize both the legs and arm in
providing a full upper and lower body workout.
Motion studies over
the last decade show that the human foot moves through an elliptical
pattern as we walk, run or jog. Fitness products that imitate and support
this motion are the fastest growing new category of cardiovascular
equipment.
With scarce time, a
major factor in people's daily lives, total body exercise can be truly
beneficial. A total body exercise machine meets three goals that are most
desired - weight loss, time efficiency, and motivation.
Total Body Exercise
involves more muscle mass in an aerobic exercise activity. For the average
person, the larger the muscle mass involved in exercise, the more
effective that exercise is for improving fat mobilization, burning
calories and building muscle endurance in an efficient period of time, and
at a reduced perceived rate of exertion. The upper and lower body workout
of a trainer utilizes the quadriceps. hamstrings, glutes, chest, back,
triceps and biceps.
Elliptical
Technology
Within the fitness
industry, "Elliptical Technology" has become the generic name for devices
that incorporate the various linkages/mechanisms in an effort to create a
preferred pattern of movement for a pair of foot pedals. The shape of this
preferred movement is intended to mimic the natural path of the ankle,
knee and hip joints experience during locomotion - walking, striding,
jogging and/or running.
In its most
rudimentary form, Elliptical Technology consists of a crank arm (similar
to the crank of a bicycle) that revolves around an axis at one end and
that is attached to a bar at the other. The opposite end of the bar moves
in a reciprocating, linear pattern when the crank rotates. Since one end
of the bar rotates in a circular pattern while the other moves linearly,
points between the two ends of the bar move in elliptical patterns. The
points of the bar closest to the crank move in wider, more circular
ellipses (closest to a circle) and the points closest to the other end
move in thinner, flatter ellipses (closer to a straight line).
The most obvious
advantage of Elliptical Technology is the lack of impact to the lower
limbs and back. Unlike a treadmill in which the foot of the user is
continuously lifted off of the running surface, striking that surface upon
the return, the foot and foot pedal of an elliptical machine are in
constant contact. Effectively eliminating impact.
Impact force is also
felt on stairstepper devices. Although the foot often remains in contact
with the foot pedal when such devices are used, the foot pedal undergoes a
virtually instantaneous direction reversal. Essentially, the foot pedal is
moving in one direction, must stop and then is pushed in the opposite
direction. The force required to reverse the movement of the mechanism
results in "impact" to the joints of the lower body.
The mechanism
incorporated in an elliptical machine moves in a smooth, continuous motion
and does not suffer the effects of direction reversal. The exercise
experienced on elliptical machines is weight bearing (versus exercise
bikes) which has ramification in the inhibition of the onset of
osteoporosis.
In addition, although
cycling is a well-recognized and safe tool to improve cardiovascular
conditioning, the elliptical modality is a more functional pattern of
movement. Since ellipticals simulate a natural walking pattern, they
easily lend themselves to an upper body component of exercise. Many other
devices, either due to their mechanical structure (treadmills) or the
pattern (cycling) do not readily adapt to a total body configuration.
The various
manufacturers of elliptical machines have developed many iterations of
this basic technology. As a result, the field is full of machines that
have a different "feel" - the articulation of the ankle, knee and hip is
different. The true nature of Elliptical Technology has been somewhat
obscured by the preponderance of these questionable devices. Many lack the
design and mechanism to duplicate a fluid, natural motion. As with all
forms of exercise equipment, there are cheap versions that offer
negligible physical benefits.
Due to the natural
motion, combined with an upper and lower body workout, quality elliptical
trainers will continue to grow in popularity and their sales will
substantially increase. They appeal to a population that is increasingly
overweight and looking for an optimum workout for burning fat and
calories. Elliptical trainers also appeal to an aging population that
seeks a total body workout, minus the impact.
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