Wow, did the latest Men's Health magazine ever "give it" to elliptical machines! Here are 3 reasons to avoid elliptical machines...
On page 52 of the December issue, Men's Health warns...
"Never trust elliptical machines"
They quote a study that found elliptical machines over-estimated the number of calories burned in a workout by 31%!
Ouch.
So if your "elliptical cardio workout" burned 400 calories, the truth is you really burned closer to only 300 calories.
But as shocking as that is, there's something even better...and fits what I've been saying about elliptical machines for years - that they are a joke for fat burning.
Reason #2 to Avoid Elliptical Machines:
Biggest Loser Knows the Elliptical Machine is a Joke
Later in the Dec. issue, Men's Health magazine interviewed Biggest Loser contestant Ed Brantley. Ed lost 73 pounds on the show, but had this to say about elliptical machines...
"I hated the elliptical. It was too easy, I didn't feel like I was doing anything."
Exactly.
I couldn't have said it better myself.
But that's EXACTLY why elliptical machines are so popular...
Reason #3 to Avoid Elliptical Machines:
The third reason elliptical machines are inferior for fat loss is because they fail my "human nature" test.
Put it this way...
Take 100 people and put them in a gym with 100 treadmills and 100 elliptical machines.
Tell them they have to exercise for 30 minutes at a hard pace, and they have the choice to use either the treadmill or the elliptical.
Guess where 90% of folks are going?
The elliptical!
Why?
Because it is human nature to take the EASY WAY out. And that is why elliptical machines are so busy at the gym and you rarely see anyone doing intervals on a treadmill or bodyweight circuits in the corner of the gym.
Using the elliptical machine allows us to say we "worked out", but without getting any REAL work done.
So if you are stuck at a fat loss plateau, and you've been counting on the elliptical machine to help you out, then forget it.
That's the hard truth,
Craig Ballantyne, CSCS, MS
PS - Men's Health also featured a 3 exercise workout from me in the December issue...
...just head to page 64 to check it out. It contains one of my favorite bodyweight exercises that you'll also find in the new Turbulence Training Bodyweight Fat Burning Solution package.
Dump the elliptical and try bodyweight cardio instead.
16 comments:
Craig,
Found this article from your Tweet.
You hit the nail on the head with this one. Though I did not know about the calorie estimate thing, I did know (or at least had a hunch) that people flocked to the elliptical because it was easier.
As usual, great article.
Craig, I totally get what you are saying. And if the choice is between eliptical and body weight circuits or intense interval training, the intense choice obviously does more to increase total calories burned over time...
BUT, for me, the eliptical as a suplement to all those things is helpful. The eliptical is easier and it lets me read while on it. 45 minutes on an eliptical with a book burns a lot more calories than 45 minutes reading the book in my chair. Looking at that comparison, the 600 calories supposedly burned, even reduced by 31% is still helpful. So I wouldn't throw out the eliptical, just not expect too much from it.
This may be true if you aren't paying attention to heart rate and exertion and just going through the motions. But I have an elliptical at home (hubby wanted low-impact for the knees), and it works for us. I have to make sure to put the resistance up high enough and really work hard, but if I do that, I definitely get a good workout - even HIIT.
I disagree with you on this one Craig.
1. Calorie caluculation on any machine is not perfect. I wonder if they included calculations from treadmills or bikes? If they did, I would predict they both would be inaccurate as well.
2. The reason why elliptical machines feel easier to use is the low impact nature of the machine. Any impact created from exercise will create a higher percieved exertion. The muscles used during the elliptical motion fire and contract the same way you would when running except that your body won't have to brace for impact.
3. Human nature is to get the best results with as little time as possible. I would agree that the elliptical is not for everyone but it is a legitimate form of cardio. The purpose of cardio is to get our heart rate up and maintain it, and the elliptical achieves that. Just like weight training, we hit a plateau in cardio and must target different muscle groups to overcome the mechanical advantage created from doing the same motion. Using different machines will achieve help you overcome this plateau.
I agree that elliptical trainers can be a waste of time, but you can make it a good workout if you plan to make it more difficult.
For example, when I do the elliptical, I never place my hands on the bars - that forces me use smaller muscles and core to focus on balancing.
Also, you can focus on not letting the height of your head move; that is, you have to keep your head level such that your glutes do a lot of work generating power.
Finally, I will often go forwards for a minute and then reverse for a minute and make sure the whole thing is done without hands.
Overall, I do elliptical at most once a week out of 4 aerobic activities (along with 3 bodyweight or weight-lifting routines), and the ellipt. is great, but only if you want to make it difficult - otherwise you're wasting your time like the people who read People magazine on an exercise bike at 70RPM, no resistance for 30 minutes...
THANK YOU CRAIG.
I couldn't agree more with what you are saying. Let me give you a everyday example for me here in Sweden:
A friend of mine works out at the local public gym. When we discuss training she often tells me the amount of calories she burned on the elliptical during her last workout.
I think I have told her about 1000 times:
A) Do NOT only consider the amount of calories you burn each session, try to increase the intensity (interval/spring training) to get that afterburn (EPOC) and spare your muscle tissue.
B) The Cardio Machines are LYING.
But hey, like you said, the easy way out.
Great to hear there's a study discussing this issue. Do you know exactly what study it was from or should I look up the magazine instead?
Awesome post!
Cheers,
Jonas Forsberg
Author of BurnFatAtHome.com &
Founder of TheSwedishTrainer.com
Hmm, interesting take on the elliptical. Personally I've watched people on all types of cardio equipment & can point out the ones that are wasting their time--like the person above pointed out with the bike.
I use a Polar HR monitor that indicates that I'm getting my HR up around 150-170 on the ELLIPTICAL. I tend to use it the way the person above posted (no hands) but at a full out sprint with high tension. So, whatever.
Craig it sounds to me like you have not even used the elliptical machine. To dismiss it as useless and "an easy option" is very naive to say the least. You've show a lot of ignorance here and thats chocking since you are in the personal fitness field!
Just because the elliptical is low impact does not mean its an easy way out, it means that there is less strain put on your joints - THAT Craig, is a good thing. Swimming is also low impact but the water offers resistance where if you fight against using all your muscles and strength, you will get results, you do not hear people saying that swimming is an easy option therefore something to avoid.
Another thing to recognize is that you can add resistance to the elliptical, which will challenge you to work harder, in doing so, you are starving your body from oxygen and achieving an anaerobic workout. This will burn fat. Do not focus solely on calories, think in a real world way when working out.
I challenge you to rethink your dismissal of a great piece of gym equipment as great results can and are achieved on the elliptical, you just need to know how best to use it.
It's like for example if a person wants to build muscle mass but lifts weight that light, that lower resistance is not going to make you bigger, it will tone your muscles but won't give you mass. You need a higher weight and lower rep range to achieve that.
SO those who peddle away on the elliptical with no resistance, and put in little effort will of course not get the fat burning results they crave.
It's all about knowing your goals and doing all you can to achieve them and that means going that bit extra.
With all due respect this was a very naive attempt to knock dismiss the elliptical machine, and cannot agree with you here.
Well, I had to have a chuckle at that.
Folks may disagree with the article, but at the end of the day it's so true... look around the Gym and see who's breaking the least sweat, I bet they're on the ellipticals.
Besides the fact that ellipticals are incredibly boring (for me).
I think the point here is that if you are using ellipticals for recovery, meditation or just to pass the time - then I respect your reason, that's not the issue here.
On the other hand... if you are using the elliptical because you think it gives an efficient fat burning workout, then you need to think again.
As with any form of exercise, the amount of resistance and what kind of effort you put in is going to determine what kind of workout. To dismiss an entire machine because some people have a tendency to be lazy is ridiculous.
Not only that but just because you're going closer to max exertion does it mean that you're getting a better workout. You're training different systems. As a cyclist, if all I ever did when I went riding was to ride as hard as I could for a half an hour or an hour, my body would not be able to be competitive at longer distances (some criteriums are only a half an hour or an hour but most road races are at least 50 miles..)
I can't stand sitting on a trainer or a bike machine during winter, and i certainly can't stand the snow and cold weather. So, when i cross train during the winter, using ellipticals without hands is one of the closest things you can do to cycling. Additionally, you avoid the joint impact of running while still benefiting from bearing your own weight.
Maybe you should get on one and learn how to use it before you write an article that makes you look stupid.
Just a note here... I think most all machines that do your cal burn are a bit high. But to say that this is completely crap because of what people do on it is not addressing the problem. It's not the tool, it is the person... and no machine will fix that. I spent 33 min on an elliptical last night, avg HR 181... max at 195... fat burning program with top resistance of 75% and the bottom at 60% each cycle lasts 4 min. so you are telling me that I am not working? that the machine is too easy and this is not a work out? for me to push that hard on a treadmill my legs would be shot, I have very bad knees. I also use a bike, but I like the elliptical. I just feel that you have to give it a fair shake and realize that just because people may not use it properly for what they want, that does not mean it can not be effective. I would love some feedback if you are interested.
BS. I use an elypical everyday. I go twenty minutes and burn off 240 calories and it runs well over 3k. Don't use my hands. Setting of 10.
I dont think there is any reason to run down any specific type of workout machine. The best exercise is the one you are willing to do. Some prefer bikes, some prefer treadmills, and some prefer ellipticals.
My preference is the elliptical, I do a different program every second day, with tension set to max. Makes me drip wet with sweat. Also the most important factor in weightloss is your nutrition. I know this because I went on my elliptical for 3 months, regularily. While eating the western diet. I lost a total of 0.5lbs... then for the next 3 months I ate good, drank lots of water didnt use elliptical at all, and lost 15 pounds. Now I am on my 3rd 3 month session, and I am now eating well and using elliptical. That will be interesting to see what happens.
how many calories burns for one-hour home elliptical exercise?
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