12 benefits of the elliptical trainer for your workouts at home

Do you know the many benefits of the elliptical trainer?

In fact, if there's one piece of fitness equipment that almost always makes you roll your eyes when you talk about it, it's this one.

"Oh no, not the elliptical ! It’s boring as can be and not very effective…”

It's a bit of an unloved piece of equipment. Paradoxically, elliptical bikes can be found in almost every gym in the world. Most of the time, the trainer will stick you on it in the gym and tell you "there's nothing like a good elliptical session to warm up".

Translate: “There, I have other things to do than take care of you, because there is this beautiful girl over there who needs advice”. And here we go for 20 minutes of deep boredom…for you anyway. You feel like you're being punished, like when you had hours of glue in college.

While in real life, 5 minutes of warm-up would be more than enough.

That's why you find at least 20 ellipticals at the entrance of all the gyms in the world (when it's not 100). So as not to take care of you for as long as possible! No, I'm exaggerating a little 😉 because this gym equipment is full of qualities...

Let's shake up the a priori

Benefits of the elliptical trainer
ProForm 225 CSE

Excuse me for saying it like this, but the reality is that what's boring about the elliptical is that it's not easy, it's what you make of it. That's all…

Why, then ?

Because if you considered it a real piece of fitness equipment, it's a great piece of equipment! The practice of the elliptical trainer is undoubtedly the best way to get back into shape quickly and lose pounds in spades without injury. Only, for that, you have to use it correctly and increase your heart rate.

So elliptical skeptics be prepared to change your mind 😃

I will give you many reasons, silly or scientific, to give the elliptical the place that is rightfully his. No, but sometimes!

Since you're nice, here's...

12 benefits of the elliptical trainer

1. We can do it even if we are a tench

Indeed, the elliptical trainer is suitable for everyone.

Young and old, small, tall, fat, skinny, muscular or not, everyone can get involved, or almost. the elliptical is very easy to use, even by beginners.

Unless you lost at cards the last time you played against an oyster, you'll get it right the first time. No need for a 500 page manual to learn how to use it.

NOTE : Of course, if you have a history of heart problems, seek advice from your GP first.

2. We make the weakest muscles progress

One study compared the elliptical trainer to walking or running, whether outdoors or on a treadmill, or even using an exercise bike.

It turned out that the elliptical trainer works the quadriceps much more than other forms of exercise.

Also, a study by Willamette University indicated that when you pedal backwards on an elliptical trainer, your quadriceps work even harder.

Knowing that most people have weaker quadriceps than the muscles in the back of the thighs, using an elliptical trainer is a good idea. This equipment therefore helps runners and cyclists to have a more balanced leg musculature.

3. Sessions easy to put in your diary

Even tight as an Italian espresso, your schedule should have room for an elliptical workout.

As I'm going to show you later, it's very easy to do a crazy session in less than 30 minutes with an elliptical trainer.

During this session, you will:

  1. Work most of your muscles
  2. Improve your heart abilities
  3. Burn maximum calories

Plus, you won't even have time to get bored, especially since the best ellipticals have access to crazy programs like iFit from ProForm and NordicTrack, or Kinomap from other manufacturers.

And if you really want to waste a minimum of time, you can even do your session while watching the television news or a football match on television.

4. You can do a complete full-body workout

Benefits of the elliptical trainer

If you go for a run outside or on a treadmill, you will actually burn calories and exercise your leg muscles. But you'll get more done on an elliptical trainer.

Why this ?

During your session, you will work the upper and lower body at the same time. You will request:

  • calves
  • the quadriceps
  • hamstrings (back of thighs)
  • the buttocks
  • the abdominals
  • the latissimus dorsi
  • the trapezoids
  • the shoulders
  • the biceps
  • the pectorals
  • the triceps
  • and I forget...
ALSO READ:  Cardio training: What it is and 12 health benefits

Which means you'll be doing a full body workout in 20-30 minutes.

Who says better ?

Very few exercises can achieve this result, except for Nordic walking and the rower.

Not enough for you?

Well, nothing prevents you from increasing the difficulty on certain muscle groups during your session. For example, you have the option of activating the elliptical trainer using almost only the strength of your arms on the movable bars.

In a direction of rotation, you will work in priority the biceps, the latissimus dorsi and the trapezius. In the opposite direction, you will concentrate the efforts on the triceps and the pectorals.

You may also decide to drop handles and grab a pair of dumbbells to do shoulder presses while pedaling forward or backward. By doing this, you will emphasize the work on the legs and shoulders.

Without forgetting all the muscles in the middle of the body which promote balance, like a session of core training.

5. Take it easy on the knees so as not to end up on the kneecaps

The elliptical is relatively gentle on the body since it does not subject your body to any shock. This is important if you have joint problems, especially in the knees and lower back.

Many people suffer from bone or joint problems due to torn ligaments, osteoporosis or arthritis.

If this is your case, the elliptical trainer is a good choice for you because it does not put stress on the joints. It makes it possible to work all the muscles of the body in a fluid movement which limits the impacts. The feet always remain in contact with the pedals.

In addition to older athletes, those who have had joint problems and those recovering from knee surgery, overweight or obese people have every interest in using this equipment.

6. Very intense training sessions

best elliptical trainer - Proform 720E
ProForm Endurance 720E

Contrary to what many people think, it is entirely possible to have a crazy workout with an elliptical trainer. You will quickly realize this if you use a heart rate monitor with a belt or a fitness watch.

As you will see later in the workout I have concocted for you, you can do HIIT Tabata with this equipment. Which means it's easy to burn calories, and therefore fat. Good news !

Satisfied ? But as I said in the introduction, it depends on you.

The key is to make sure you work as hard and for as long on the elliptical as you do on any other piece of fitness equipment.

7. You can return to sport after an injury

Of course, before returning to sport following an injury, you must have the green light from your doctor. But once you have his agreement, the elliptical trainer is for you.

A good reason is that it will really help you to recover a good physical condition and flexibility.

For example, orthopedic surgeon Joseph Ciotola of Mercy Medical Center in Baltimore says that using the elliptical trainer gently can produce good results in regaining mobility in his back.

Other studies even claim that elliptical trainer sessions improve balance, endurance and mobility in patients who have suffered a stroke.

8. You don't necessarily need a ton of energy

Well, maybe you are telling yourself that I say the opposite of what I wrote in n°6. Nay!

No, what I'm just saying is that there are days when the beast within has gone into hibernation mode. Has this ever happened to you?

You arrive home in the evening with the intention of doing a fitness session. You cross the threshold of your house, you go to change in the room, but pfff! All your motivation disappeared as if by magic.

Is it a spell cast by a witch? A soporific gas spilled in your home? Suddenly aliens?

Mystery…

In fact, it happens to everyone. And unfortunately, it doesn't get better with age. I always have to tell you the truth 😅

But you have your secret weapon: the elliptical.

Climb on it and start smoothly. When you feel your body finally waking up, increase the intensity. You will often be surprised to find that your session isn't so bad after all...

It happened to me often.

Either way, what you've done will be done, and that's not bad. Maybe it was just the workout you needed.

9. You prepare the ground for your future sessions

Getting on the sports bandwagon when you've been off for a long time isn't the easiest thing. No breath, soggy muscles, extra pounds, etc.

ALSO READ:  The 10 best treadmills 2022

You are not in the best condition to resume. And the harder the recovery, the more it risks dealing a fatal blow to your already deficient motivation in the short term.

Fortunately, the elliptical trainer is here!

If this tool is perfect for beginners who want to start sweating, it is necessarily ideal for those who need to get back into condition before returning to the circuit, sharp as an arrow.

A few weeks on the elliptical, and you won't be the same man or woman.

You'll be back!

10. You don't need 2 hours free

A real benefit of the elliptical trainer is that you can do a complete session in less than 30 minutes.

You are looking for efficiency above all else, aren't you?

Would you really rather want to train for 2 hours if you can get the same results in less than 30 minutes? Anyway, not me...

Well, that's why the elliptical trainer is one of the most effective pieces of fat burning equipment out there. It works 85 % of your body muscles along with your heart rate in one go.

And you burn a lot of calories.

According to Harvard Medical School and other studies, you burn up to 500 calories in half an hour on an elliptical trainer. And the heavier you are, the more calories you burn.

Of course, this all depends on the intensity of your session. We will talk about this a little later in point n°12.

11. You shift into reverse

Unlike the treadmill (also called treadmill), it is generally possible to go in reverse with an elliptical trainer.

What's the point ?

But to many things, friends...

When you pedal backwards on an elliptical trainer, you work your quadriceps and calves even more than when you go forward. In addition, the pectorals and triceps are used instead of the lats and biceps (which work forward).

Isn't life beautiful?

12. You increase your aerobic and anaerobic capacities

Well, don't ask me why we write aerobic with a C and anaerobic with QUE. I don't know anything!

But here's what I do know: Respiratory and cardiac capacities are really important in fitness. The longer you work in the anaerobic zones, the more you will progress.

We speak of anaerobic when the heart rate is so high that we can no longer speak during the effort.

Of course, if you have just resumed sport, you must above all seek to work in aerobics so as not to take risks.

But if you really want to lose weight and gain muscle, you're going to have to gradually move into the anaerobic zone as soon as possible. And more and more often.

When you can do this, you will be able to perform for long periods of time without running out of breath (anaerobic).

But this is an attainable goal by only doing the elliptical trainer for 20 to 30 minutes, 3 times a week. You can see all of this in the training example that I give you in a few minutes…

let's see first how to choose your elliptical trainer.

Benefits of the elliptical trainer – Time to choose

If you are determined to invest, you must be careful not to buy just anything and choose an elliptical trainer adapted to your objectives.

It's still an investment you want to enjoy for a long time.

So how do you choose the right elliptical trainer?

Important criteria

Besides the quality of materials, you look good stride length of your elliptical trainer and the flywheel weight.

Instead of stride length, we could use the term stride. This point is particularly important for tall people because many devices are not suitable for people over 1.85 m.

So if you are rather tall, the ideal device should have a long stride length for longer strides. This greater amplitude will bring you greater comfort of use and better muscle development.

The best ellipticals for the home

There are many models for all budgets. But be aware that a quality elliptical can cost quite a bit of money, and most low-end models aren't worth the cost.

Before making any decision, carefully read my complete guide with comparison of the best elliptical trainers from the moment. You will also find in another article a choice of some cheap models.

I do not always recommend models available on Amazon, because there is good and very bad. However, here are some interesting models at the moment (table revised regularly):

Visual
Proform Smart Strider 495 CSE Folding Elliptical Trainer
Skandika CardioCross Carbon Pro - Elliptical trainer - Inertia mass:...
skandika CardioCross Carbon Champ - Elliptical trainer - Bluetooth -...
Maxxus ® CX 7.5 Elliptical Trainer | Flywheel of 25 KG, Brakes...
Description
Proform Smart Strider 495 CSE Folding Elliptical Trainer
Skandika CardioCross Carbon Pro - Elliptical trainer - Inertia mass:...
skandika CardioCross Carbon Champ - Elliptical trainer - Bluetooth -...
Maxxus ® CX 7.5 Elliptical Trainer | Flywheel of 25 KG, Brakes...
Our opinion
Excellent resistant product with its flywheel at the back
Skandika quality is there, but so is the price
Very good foldable elliptical with 32 resistance levels
A premium elliptical with an adjustable stride
Our rating
4,5/5
4/5
4/5
4,5/5
Current price
999,00 €
1 149,00 €
1 151,38 €
1 549,90 €
Visual
Proform Smart Strider 495 CSE Folding Elliptical Trainer
Description
Proform Smart Strider 495 CSE Folding Elliptical Trainer
Our opinion
Excellent resistant product with its flywheel at the back
Our rating
4,5/5
Current price
999,00 €
See on Amazon
Visual
Skandika CardioCross Carbon Pro - Elliptical trainer - Inertia mass:...
Description
Skandika CardioCross Carbon Pro - Elliptical trainer - Inertia mass:...
Our opinion
Skandika quality is there, but so is the price
Our rating
4/5
Current price
1 149,00 €
See on Amazon
Visual
skandika CardioCross Carbon Champ - Elliptical trainer - Bluetooth -...
Description
skandika CardioCross Carbon Champ - Elliptical trainer - Bluetooth -...
Our opinion
Very good foldable elliptical with 32 resistance levels
Our rating
4/5
Current price
1 151,38 €
See on Amazon
Visual
Maxxus ® CX 7.5 Elliptical Trainer | Flywheel of 25 KG, Brakes...
Description
Maxxus ® CX 7.5 Elliptical Trainer | Flywheel of 25 KG, Brakes...
Our opinion
A premium elliptical with an adjustable stride
Our rating
4,5/5
Current price
1 549,90 €
See on Amazon
ALSO READ:  The 10 Best Elliptical Machines 2022

Elliptical trainer or treadmill?

Honestly, there are a lot of advantages to the elliptical trainer over the treadmill.

Here are just a few:

  • A quality elliptical trainer often costs less a little less. A good treadmill will cost you at least 1200 to 1500 €.
  • As I explained to you previously, the elliptical trainer is less stressful on the joints.
  • The movements you can perform are much more complete (work of the lower and upper muscles)
  • The risk of accidents is reduced. There are a lot of downfalls with treadmills.
  • An elliptical is less bulky.
  • Workouts on an elliptical are much more fun than on a treadmill, unless you're a fan of running.

Now let's see how you will profit from it at 200 %. After all, you have to make your investment profitable 😅

How to lose weight and build muscle on an elliptical trainer

Now that you know the benefits of the elliptical trainer, here's an example of a workout that will really get you slim and building muscle.

This is a HIIT Tabata type workout, a high intensity program.

Here's how you can do it:

  1. Warm up gently by pedaling for 5 minutes without forcing.
  2. Select the program on your machine that allows you to alternate periods of high intensity and periods of recovery.
  3. Since elliptical trainer programs are usually split into 10 sessions of equal length, set your workout time to 5 minutes. Thus, you will alternate 30 intense seconds with 30 seconds of recovery. If you are very brave, you can set it to 10 minutes.
  4. At the end of the 5 or 10 minutes, get off the bike and do 30 seconds to 1 minute of Burpees or Prisoner's Squat (depending on the state of your knees and your physical condition).
  5. Repeat the 2 previous operations 3 times.
  6. At the end of the session, get back on your bike to pedal gently for 5 minutes, like warming up.

Elliptical Trainer Benefits – Conclusion

If you can't lose weight by following such a program, I don't understand anything anymore. I even go for a stay in a Tibetan monastery without a laptop.

That's to say!

Of course, this also implies that you learn how eat the right way without depriving yourself by following a proven program like this one (click to find out):

Eat to Lose Insert

Are you having trouble losing weight?

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I hope I have helped you to see more clearly the true interest of the elliptical trainer.

So what are you waiting for to lose weight and gain muscle at the same time?

If you already own an elliptical that you don't use, give it a 2nd chance. Otherwise, equip yourself, you will not be disappointed.

Leave a message below to tell me what you think of the benefits of elliptical trainers or to ask your questions. THANK YOU !

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Last update on 2022-11-04 / Affiliate links / Some images are from the Amazon Product Advertising API

12 réflexions sur “12 bienfaits du vélo elliptique pour vos séances à la maison”

  1. Hello,

    I have an elliptical trainer at home that is not connected/connectable, it is almost 10 years old…
    How can I alternate the 30 seconds intense and recovery? By playing on the resistance and keeping the same speed or by keeping the same resistance and varying the pedaling speed?
    Am I understanding??! 🙂
    Thank you

    1. Yes, you are understandable, no problem 😉

      And to answer your question, I would say “both, General!”

      Indeed, our muscles do not distinguish between speed and increased resistance. The important thing is to solicit them and accelerate the heart rate.

      That being said, it's always better for our physical capacity to work on both axes: speed and strength. Also, you can very well accelerate for 30 seconds, then increase the resistance while trying to keep the same rhythm for the next 30 seconds. Also, it will allow you to put some of the tension on your arms by focusing on the push and pull to engage the “triceps pectorals” (push) and “biceps shoulders” (pull) groups.

  2. Morning
    In fact the sportstech caught all my attention
    I went to Tiedje in Germany to try several and I realized that an important factor is the spacing of the pedals.
    At Tiedje (the largest specialist in sports equipment in Germany) we rather recommend life system bikes for these bikes the spacing of the pedals is like the physiological spacing when running;
    For the sportstech the spacing of the pedals is not indicated in the description and it is not exposed in store.
    Have you ever tried sportstech?
    the life system being even more expensive than the sportstech (around 1500€) it would be interesting to be able to compare because if the pedals are too far apart it is bad for the hips
    The sportstech is well ranked in tests in Germany as is the life system too
    cordially
    Anne

    1. Stéphane - Sport At Home

      Thank you Anne for your comment and your remarks.

      Precisely, this is what I particularly like in the range of Sportstech ellipticals, their excellent ergonomics for a price that is all in all well controlled.
      The motion of the pedals mimics the natural motion of running, with less impact on the knees and hips.

      As I did, I advise you to try one as soon as possible to realize it.

  3. Very interesting. I would like to have one but that is not above my purse. Can it be used during pregnancy and after childbirth? Thank you

    1. Every case is different when it comes to pregnancy. In the last few months, I suggest you get your doctor's advice.
      After childbirth, on the other hand, there should be no problem, unless you need special medical attention.

      I know good ellipticals are expensive, but the reality is that cheap ones are to be avoided like the plague. It is better to do without it than to buy an elliptical which will not be useful to you. I'm sorry to say it like that, but all models below 300 euros are crap. Some look pretty good, but users often complain about how quickly they degrade.

      A little cheaper than the model I'm talking about in the article, a friend of mine bought the Sportstech CX610. He is satisfied with it and his rating is very good in Germany (9.6/10).

      1. Hello,
        I have a 2in1 “David douillet” elliptical trainer which is therefore an exercise bike due to the presence of the saddle.
        Can I still get results with this device or the sessions I do are almost useless?

        1. Of course Abi it is useful if you follow the training rules that I give in the article.

          However, I am not very sure of the quality of the material sold under the “David douillet” brand, and in particular of its long-term resistance. But if this model suits you, there is no problem.

          Train well!

  4. Very good article that makes you want to get started, I'm looking to buy this bike to resume a sporting activity, lose weight and tone up, you are one of the only ones to talk about it (apart from the German sites), however it is a budget.
    Are you still satisfied with this equipment? No unpleasant surprises over time?

    1. I know that Sportstech brand ellipticals are not well known in France. Yet they have an excellent reputation in Germany where they are produced.
      The Germans have long shown their concern for quality.

      Unfortunately, I no longer have an elliptical trainer at the moment, because I live a large part of the year in Africa, as I explain in my page “in regards to“.
      However, I have a close friend who has owned a Sportstech for over a year and is very happy with it.

  5. Thank you for this very complete article.

    The elliptical trainer has very few disadvantages. Apart from the fact that its price can be high for quality models and that they remain cumbersome, especially in apartments.
    Otherwise it's the best choice to keep train with 30min per day only.

    1. Yes, and again, 30 minutes is too much if you apply the HIIT technique that I give you in this article. Three sessions per week will then be more than enough.

      It is true that an elliptical requires a little space, but it is not excessive. Two of my friends have reserved about 2 m² for him in a city apartment which is nevertheless quite small.
      You will need as much room to do push-ups!

      Thank you very much for your constructive comment.

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