Frequently Asked Questions - Ellipticals

Q. Can I continue using the Precor elliptical during pregnancy? Why is this better than other forms of cardiovascular activity?

Yes - it is safe to continue the exercise level that you were doing pre-pregnancy. The elliptical is low impact so may be more comfortable than running during pregnancy, especially in the third trimester. Be sure to check with your obstetrician before starting a new exercise program during pregnancy.

-- Emily Cooper, M.D.

Q. I am concerned about osteoporosis and understand that weight-bearing exercises can help guard against it. Is using the elliptical considered a weight-bearing exercise?

Yes, the elliptical is a weight-bearing activity so, like standing and walking provides some benefit for osteoporosis while exercises such as swimming and cycling are non-weight-bearing and do not help with osteoporosis. However, because exercising on an elliptical is virtually no-impact, meaning that there are no repetitive compressive forces on the bones during exercise, it does not provide as much bone stimulation as running.

-- Emily Cooper, M.D.

Q. Will the elliptical help me train for cycling and running? I am competing in a triathlon.

The elliptical is an excellent cross training tool for aerobic conditioning for all sports including running and cycling. It also helps to build leg strength for cycling. To build your aerobic base conditioning, use a lower ramp setting, a stride rate of 160-180, low resistance and a hands free technique and balance using core stability to simulate running. To build cycling specific leg strength, use varying ramp angles to target either the hamstrings, gluts or quads and practice intervals at higher resistance and lower stride rates. For leg speed drills, incorporate high ramp, low resistance and fast stride rates.

(For further information, please visit the Research http://www.precor.com/comm/tools/research/ & Articles Section)

-- Emily Cooper, M.D.

Q. Do you have any information about which muscle groups benefit from the Elliptical?

Higher Cross Ramp settings emphasize the gluteals and mimic no-impact hiking. The gluts are the primary mover at this angle, with the quads additionally doing a lot of work. However, this angle also puts you forward on your toes in a plantar-flexed position and works the calves, as does any setting if you focus on toe push-off. Use these settings to really train for hiking and mountain climbing, even adding a weighted pack. There is no option to stimulate downhill, so you should do some lower angle work to teach the muscles to relax and then work again on demand.

Medium-high Cross Ramp settings recruit hamstrings and mimic cycling. Lowering the ramp angle to medium moves the burden to the hamstrings, but your quads still get worked fairly hard.

Medium-low Cross Ramp settings emphasize quadriceps and simulate no-impact running. The low ramp setting is by far the closest to running as long as you keep the resistance low. If the resistance gets too high it takes too much power to keep the cyclical movement. To maximize the quads, concentrate on the push-off of the calf as well as the swing through. If you really visualize running on this lower setting and swing the upper body while keeping the core tight you can get a great ab workout too. You won't work the lower legs as much unless you actually try to move your foot in a heel-to-toe running motion.

-- Emily Cooper, M.D.