Last Updated on November 17, 2020

Know How and What does the elliptical machine work: The elliptical trainer is one of the simplest and most influential trainers in the gym or at home. Training on it with a competent approach gives excellent results. We have compiled a complete guide to the use of an elliptical machine.

What Does the Elliptical Machine Work

The elliptical, unlike other cardiovascular equipment, provides a complex load. It allows you to immediately pump the muscles of the upper and lower body parts, as well as “dry out”-understanding what does the elliptical machine work.

What Does The Elliptical Machine Work?

The simulator consists of two platforms for legs and, as a rule, two sets of handles – some movable, others fixed. Pressing the pedals activates the treadmill. Simultaneously, the legs move along an elliptical trajectory – hence the name of the mechanism. During training, the muscles of the legs and buttocks work on The Home Elliptical Machine. And when using the movable arms, it works on the muscles of the arms and shoulders.

How to Turn on the Elliptical Trainer in the Gym

The elliptical trainer is extremely easy to use. To turn it on, you need to start pedaling. Be careful when entering the simulator. First, grab the fixed handles, then alternately place your feet on the platforms and begin to shift weight from one foot to the different, depressing the pedals. As soon as you start moving, the ellipsoid console will light up, and then you can select a workout program.

Setting Up the Elliptical Trainer

Modern ellipsoids are equipped with a set of programs that can be adjusted to your degree of endurance. You can adjust the drag force and tilt angle. The most advanced models have automatic programs that automatically adjust the load during training.

How to Exercise on an Elliptical Trainer

Once you have entered the machine, place your feet in the center of the pedals parallel to the edges. Keep your back straight, and lightly forward the lean. To prevent undue stress on the knees, bent the legs and elbows slightly. By pressing the pedals, you can also move the sticks or grasp the static sticks. A typical workout lasts 20-30 minutes.

Adjusting the Elliptical Trainer During Exercise

Most elliptical machines have a heart rate sensor. It allows you to determine the zone where your heart rate should burn calories efficiently but safely. In newer models, the Heart Rate Sensor is located directly on the handles.

Elliptical Trainer: Its Benefits and How Many Calories Are Burned Per Hour of Training

The elliptical trainer is the most prevalent cardiovascular equipment. And it’s not just that! Elliptical training is beneficial for losing weight and maintaining the tone of all muscles in the body. Why is an elliptical trainer useful, and how many calories are burned per hour of training on an elliptical trainer?

Elliptical Trainer: Benefits and Harms

Since the introduction of elliptical trainers, their popularity has skyrocketed. Exercising on a stationary bike is like a combination of running and cycling, which is why it is so useful for losing weight.

The Benefits of the Elliptical Machine

But let’s figure out why the elliptical trainer is useful and harmful, what muscles do the elliptical trainer train and how many calories does it burn in one workout?

Effective Cardio Workout

Elliptical training is a great cardio workout option. Adjustable magnetic or electrical resistance helps you set the optimal intensity level. And the use of handles during training makes not only the legs muscles but also the muscles of the arms and shoulders.

Benefits for the Heart

Cardio training on an elliptical trainer is useful not only for losing weight but also for strengthening the heart and improving the cardiovascular system’s condition. That is why routine exercise lowers the risk of stroke and heart disease. Coaches advise pedaling at least 2-3 times a week for 30-60 minutes.

Respiratory System Training

The elliptical trainer does not increase lung capacity, but it trains the respiratory system. After a month of training, the incidence of shortness of breath decreases. How does it work? Muscles are becoming more effective-during exercise; they use less oxygen and emit less carbon dioxide. The result is that effective exercise requires much less air and no longer suffocates when pedaling.

Elliptical Trainer Harm

And also, how many pounds will you lose by regularly exercising on the elliptical trainer? We answer all questions point by point.

The Elliptical Trainer is Not for Everyone

Oddly enough, elliptical trainers are not for everyone. Although training on a stationary bike is usually safe for knee joints, pain can occur after exercise if you have knee problems or injuries. In this case, it is better to replace the elliptical trainer with a regular bicycle or a soft set of exercises on a doctor or trainer’s recommendation.

Training on an Elliptical Trainer Cannot Be Called Complex

Cardio trainers work primarily with the cardiovascular system and help burn excess calories. Therefore, it is impossible to limit yourself only to training on elliptical trainers to achieve comprehensive health improvement. To build muscle and strengthen bone, you need to do additional strength exercises.

Unnatural Movement

Elliptical trainers simulate natural movement, even when pedaling smoothly, unlike, for example, a treadmill. And training with limited mechanical activity is always a high risk of injury.

What Muscle Groups Does the Elliptical Trainer Train?

The Elliptical’s key advantage is that it trains the lower body’s muscles and the upper one. So you can always diversify your workouts – think about which muscle groups are working today and which next time.

The Main Muscle Groups That the Elliptical Trainer Trains:

Let’s see which muscle groups are involved during training on an elliptical trainer?

The Lower Extremity Muscles

Lower extremity muscles are- Gluteus, Gamstrings (located just below the buttocks), Quadrangles (or quadriceps), and Biceps Femoris.

When you decide to diversify a classic workout and start pedaling in the opposite direction, the elliptical trainer’s working muscles are different. The hamstrings and glutes come into play, and to a lesser extent, the quadriceps. For maximum glute and hamstring work, move your glutes slightly backward as if you would like to sit, and keep your knees at a 90-degree angle while pedaling backward.

Arm Muscles – Biceps and Triceps

If you want to work out the biceps, pull the handles during training, and if you need to pump triceps, hold on to the steering wheel.

Back and Chest Muscles

What muscles work during an elliptical trainer? Not just the muscles of the lower body! During classes, you can pump both the broadest muscle of the back and the pectoral muscles. Your back muscles are active when you pull the handles, and your chest muscles are active when you hold the steering wheel.

How Many Calories Does the Elliptical Trainer Burn?

Elliptical cycling is the ideal format for losing weight. How many calories are burned by an elliptical trainer? You can burn from 450 to 830 calories per hour in one lesson, which is 2-4 times more than walking! It all depends on the intensity of the exercise:

  • low intensity – 450 kcal;
  • average intensity – 650 kcal;
  • high intensity – 830 kcal.

During intense or interval training, you can burn almost all the calories eaten in a day – in an hour, and an elliptical trainer will help you get rid of more than 800 kcal. Your body utilizes fat stores as an energy source while you exercise at a medium intensity. So medium-intensity cardio is also effective at burning excess fat.

Hence the most optimal workout regimen on the elliptical trainer every day for 20 minutes at high intensity. So you will lose 1 kg in a month. Calculate how many kilograms you want to lose weight and create a personalized cardio schedule on the Elliptical trainer.


Exercising on the elliptical machine, you can step both forward and backward. Combined training modes allow you to pump muscles throughout the body evenly.


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