Comparison of Treadmill and Elliptical

An elliptical and a treadmill are two of the most common machines found in gyms; Any good gym or fitness center you visit will have both treadmills and cross trainers (ellipticals), which occupy a significant part of the gym space. Both machines can provide effective cardiovascular training and help burning calories and improving aerobic capacity. Is it an elliptical or a treadmill more effective at burning calories? Which machine should you choose for cardiovascular exercises? These questions and more will be answered here.

Elliptical

The use of ellipticals offer multiple benefits, among which are: -Conditioning without Impact. The elliptical allows your body to emulate a running motion without causing the strenuous impact on your joints that occurs on a treadmill (1); -Capacity training (Cross-Training). Most elliptical trainers are equipped with movable handles that allow you to exercise your upper body and lower body simultaneously; - Less effort is perceived: studies show that people are working harder than they really perceive when operating an elliptical. Subjects of the studies were asked to rate the perception of their effort when operating an elliptical and most of the research showed that the subjects underestimated the actual effort based on their heart rate. Therefore, the elliptical can burn about the same amount of calories with less effort (2). -Reverse. Most ellipticals allow you to advance in reverse that can activate different muscle groups and put more emphasis on your quadriceps and offer an adjustable variety of training.

However, there are some cons in the use of ellipticals, such as: - Less dynamic. With a treadmill, adjusting the incline and speed can lead to an exceptional variation in intensity, while most ellipticals lack this characteristic of inclination, or is not nearly as effective; - Effect of less weight load. The less impact can help prevent injuries, but there is a drawback. Because the elliptical pedals are suspended from the ground, they lack the "weight-bearing effect". Weight-bearing exercises help strengthen bones and muscles; -Momentum. The operation of an elliptical, especially at lower levels, may allow you to use the momentum of the machine to continue moving (3).

Treadmills

The treadmills offer multiple benefits, including: -Versatility. From a fast walk to an uphill sprint, treadmills offer a wide range of options in terms of speed, incline and multiple training programs; -High performance. Boosting your body weight requires considerable effort. As a result, your body will burn calories at a higher rate; -Load weight effect. Contrary to popular belief, running and walking can help strengthen the bones and muscles that can help your posture and sustainability as you get older; -Emulate the natural movements. As technology continues to develop, fitness entrepreneurs develop new machines that can be uncomfortable or confusing. The treadmill is familiar and emulates the natural movement for sprinting or walking; -Well studied. Treadmills have been around since 1800 and are a staple in every gym and many homes. Naturally, they have been studied and perfected more than any other piece of cardiovascular equipment.

However, there are some cons in the use of treadmills, such as: -It can be hard on the joints. Running on a treadmill can put stress on the spine, hips, knee and ankle, especially if it does not heat up, or stretch, or run all the time with excessive volume. While some treadmills have more shock absorption than others, the impact is still significant (4); - Security issue. High-intensity training, such as slanted sprints, can be dangerous if your skill level is not adequate to perform these exercises; -Non-natural handles. Many times, people like to know their heart rate and find their target zone of heart rate. Trying to hold on to the handcuffs of a treadmill while it is in use, can be challenging and uncomfortable; - Posture problems. Some studies show that the size of the belt can cause people to change the way they walk or run, which leads to muscle imbalances and postural problems. This may depend on the quality of the treadmills; -Difficulty. Running (especially on a slope) is difficult. Most people will gravitate towards machines that they find more comfortable and use that specific machine as a way to burn calories.

Comparison of Energy Consumed

A study conducted in Wisconsin found that the average burned calories trotting on a treadmill for one hour was from 705 to 866. In comparison, an estimate by health status found that using an elliptical exerciser for an hour will burn approximately 773 calories. Based on these and other similar studies, the treadmill may have a slight advantage in burning calories, although often 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 who used a stair climber, treadmill and elliptical with similar exercise intensities experienced similar physiological changes in a 12-week program.

Conclusions

For optimum fat loss, a high-intensity interval training should be implemented when an elliptical is used. Keep in mind that calorie calculators in an elliptical trainer tend to overestimate calorie expenditure, which can deceive people into thinking they are burning more calories than they are really burning (5). Treadmills offer more versatility and the power of a treadmill machine forces you to work outside of your comfort zone. If you are well trained, the treadmill offers the most calorie burning because it is supporting your own body weight (6). The few extra calories you could burn on the treadmill come with greater potential for injury and stress on your joints, so the elliptical is an appropriate alternative (7). If you have an injury that is made worse by the weight that carries the effect of running, the elliptical can be the most convenient option (8). Consider incorporating both machines into your regimen to reap the greatest benefit. Several exercises and machines will help avoid monotony and activate different muscle groups.

References:
• 1 Joint loading in the lower extremities during elliptical exercise: http://www.ncbi.nlm.nih.gov/pubmed/17805099
• 2 Physiologic response to a prescribed rating of perceived exertion on an elliptical fitness cross-trainer: http://www.ncbi.nlm.nih.gov/pubmed/14625510
• 3 Mechanically Braked Elliptical Wingate Test: Modification Considerations, Load Optimization and Reliability: http://www.ncbi.nlm.nih.gov/pubmed/21904246
• 4 Similarity of joint kinematics and muscle demands between elliptical training and walking: implications for practice: http://www.ncbi.nlm.nih.gov/pubmed/20022994
• 5 Comparison of elliptical training, stationary cycling, treadmill walking and overground walking: http://www.ncbi.nlm.nih.gov/pubmed/21215636
• 6 Comparison of energy expenditure on a treadmill vs. an elliptical device at a self-selected exercise intensity: http://www.ncbi.nlm.nih.gov/pubmed/20453685
• 7 Physiological changes following a 12 week gym based stair-climbing, elliptical trainer and treadmill running program in females: http://www.ncbi.nlm.nih.gov/pubmed/15470311
• 8 Metabolic cost of stride rate, resistance, and combined use of arms and legs on the elliptical trainer: http://www.ncbi.nlm.nih.gov/pubmed/17243225

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