An elliptical and treadmill are two of the most common cardiovascular machines found at Saratoga Health and Wellness. Both machines can provide an effective cardiovascular workout and help burn calories and improve aerobic capacity, but each machine has unique benefits and drawbacks. As exercise physiologists we are often are asked the questions: Is an elliptical or a treadmill more effective at burning calories, or which machine should I choose for a better cardio workout?
Treadmill Benefits
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Versatility- From a brisk walk to an uphill sprint, treadmills offer a wide range of options in terms of speed, incline, and multiple training programs.
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Emulates Natural Movements- As technology continues to develop, fitness moguls are developing new machines that can be awkward or confusing. The treadmill is familiar and emulates natural movement for walking, jogging, or sprinting.
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High Work Output- Propelling your body weight requires substantial effort. As a result, your body will burn calories at a higher rate.
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Weight Bearing Effect- Contrary to popular belief, running and walking can help strengthen your bones and muscles which can aid your posture and prevent osteoporosis as you age.
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Well-Researched- Treadmills have been around since the 1800′s and are a staple at every gym and many homes. Naturally, they have been researched, developed, and perfected more than any other piece of cardio equipment.
Elliptical Benefits
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Non-Impact Conditioning- The elliptical allows your body to emulate a running motion without causing the strenuous impact on your joints that occurs on a treadmill.
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Cross-Training Ability- Most elliptical trainers are now equipped with moveable handles which allow you to exercise your upper body and lower body simultaneously.
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Reverse Stride- Most elliptical allow you to stride in reverse which can activate different muscle groups and put more emphasis on your quads and offer an adjustable variety mid-workout.
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Perceived Exertion Is Lower- Studies show that people are actually working harder than they actually perceive when operating an elliptical. Subjects in the studies were asked to rate their perceived output when operating an elliptical and the majority of research showed subjects underestimating actual output based on their heart rate. Therefore, the elliptical can burn close to the same amount of calories with less effort.
Calorie Burn Comparison
A study by the Medical College of Wisconsin found the average calories burned jogging on a treadmill for one hour was 705 to 866. By comparison, an estimate by Health Status found using an elliptical trainer for one hour will burn approximately 773 calories. Based on these and other similar studies, the treadmill may have a slight advantage in calorie burn, although often times the amount of variance is considered negligible compared to the elliptical.
In terms of fat loss and increased aerobic capacity, another study found that people using a stair climber, treadmill, and elliptical at similar exercise intensities experienced similar physiological changes in 12 a week program.
Bottom Line
The elliptical can be used as an effective cardiovascular machine for those who want to help improve cardiovascular health with minimal impact. Beware that the calorie burn calculators on an elliptical trainer tend to overestimate calorie expenditure, which can dupe people into thinking they are burning more calories than they are. Treadmills offer more versatility and the motor of a treadmill forces you to work out of your comfort zone. If you’re concerned about bone density, the treadmill offers the most benefit for building bone mass and preventing osteoporosis as a result of supporting your own body weight. If you’re an experienced exerciser, utilizing elevated intensities, the treadmill offers a slight advantage for burning calories. The few extra calories you might burn on the treadmill come with greater potential for injury and stress on your joints, which is why the elliptical is an adequate alternative.
If you have a nagging injury that is made worse by the weight bearing effect of running, then the elliptical may be the most suitable option. Consider incorporating both machines into your regimen to reap the most benefit. Varying exercises and machines will help to avoid monotony and activate different muscle groups versus doing the same exercise on a continual basis.