Treadmill vs. Elliptical: The Battle of the Cardio Heavyweights  A debate may surface among you and your peers when you’re hitting the gym for that soul-satisfying cardio workout.   You spit into factions: Treadmill Loyalists and Elliptical Enthusiasts.  An age-old cardio debate, you see. But which machine gives you the most bang for your metaphorical workout buck?

Treadmill: The Pros

• That Natural Feel. Running on a treadmill mimics natural human movement, allowing for a smooth transition from outdoor jogging. It helps build strength and endurance, effectively engaging the core and lower body muscles.
• Calorie Crusher. According to a 2010 study, running on a treadmill at a moderate speed (6 mph) burns about 700 calories per hour, while using an elliptical at a similar level of perceived exertion burns about 600 calories per hour.
• Strengthens Your Bones AND Muscles. Running is a high-impact exercise that stresses your bones and muscles, which can help increase their density and strength. This can reduce the risk of osteoporosis and fractures, especially in older adults.
• Performance Enhancer. If you’re a runner or an aspiring runner, using a treadmill can help you improve your speed, form, and stamina. You can also use a treadmill to train for specific races or events by mimicking your goal’s terrain, distance, and pace.
• Variety and Customization. You can change the treadmill’s speed and incline to create different workouts, such as intervals, hills, or tempo runs. You can also use pre-programmed workouts or apps that guide you through different challenges and scenarios.

The treadmill is a beautiful thing.  When that Massachusetts winter hits, and your jog outside is no longer feasible, who’s there for you?  The treadmill, that’s who.  But don’t do a victory lap yet, Loyalists.

Treadmill: The Cons

• High-impact = High pain. Running is a high-impact exercise that can stress your joints, especially your knees, hips, and ankles. If you run too fast, too long, or with poor form, you may experience injuries or pain in these areas. You may also develop overuse injuries such as shin splints or plantar fasciitis, so only focusing on running exercises is a no-go.
• Monotony. Running on a treadmill can be less stimulating than running outdoors. No dogs to pet. No gardens to admire. It also might feel like you’re not going anywhere or making any progress, which can affect your motivation and enjoyment. Bummer.
• Budget constraints. Treadmills are not cheap machines, and they require space and maintenance. Most gyms, however, are chock-full of them!

Elliptical: The Pros

All hail the low-impact alternative: the elliptical.  If the word elliptical doesn’t give you as clear of a picture as the treadmill, let’s refresh your memory. These cardio machines have you place your feet on two platforms and move them in an elliptical (now you get it!) shape while holding onto two handlebars that move back and forth.   You can also control the resistance and incline of the platforms to adjust the intensity and challenge of your workout.   Here are the pros:

• Easy on the joints. It’s a low-impact machine that doesn’t put much stress on your joints, as your feet never leave the platforms. This makes it a safer option if you have joint problems, such as arthritis or osteoporosis, or recovering from an injury.
• Upper and lower body love. An elliptical workout engages your arms and legs as you push and pull the handlebars and pedals, helping you work more muscle groups and burn more calories than just using your legs alone. You can also target different muscles by changing the direction of your movement (forward or backward) or using different grips on the handlebars.
• Intuitive as heck. Not that the treadmill isn’t. I mean, running is pretty intuitive, right? But ellipticals also have a simple design that doesn’t require much skill or coordination. Just step on the platforms and start moving. On treadmills, you can fall off. On ellipticals, the risk is less as the machine supports your weight and guides your motion. You’d have to be an overachiever to fall off that bad boy.
• More muscle targets. An elliptical engages your upper and lower body muscles by allowing you to push and pull the handles as you move your legs. That means you’re toning your arms, shoulders, chest, back, glutes, quads, hamstrings, and calves. Beach body, anyone?

Elliptical: The Cons  

• Burns fewer calories than the treadmill. According to the same 2010 study we mentioned earlier, using an elliptical at a moderate level of perceived exertion burns about 600 calories per hour, while running on a treadmill at a similar speed (6 mph) burns about 700 calories per hour. It’s a small difference, but we give credit where credit is due.
• Won’t improve your endurance. If you’re a runner or an aspiring runner, using an elliptical may not help you much in improving your speed, form, or stamina. The elliptical doesn’t mimic the natural motion of running (obvs) and doesn’t challenge your bones and muscles as much as running does. It could also mess up your whole running vibe with bad habits if rely too much on the elliptical.
• Monotony, again. Using an elliptical can be less stimulating than using a treadmill, as you don’t get to change the speed or incline of the machine. This is purely preference, we’d say.

You’ve Told Us Nothing! Who Wins?!

Ultimately, deciding between a treadmill and an elliptical depends on your fitness level, goals, and personal preferences.  If that feels like a non-answer to you, use this rule of thumb:  For Runners and High-Impact Enthusiasts: If you crave the natural feel of running and want to maximize calorie burn, the treadmill might be your go-to machine.   For Full-Body, Low-Impact Workouts: If you seek a gentle yet effective cardio experience that engages the entire body, the elliptical could be your perfect match. Remember, consistency is key. Whether you choose the treadmill or elliptical, what truly matters is finding joy in your fitness journey and sticking with it. Feel free to mix and match, try both machines to keep your workouts fresh and exciting.  Maximizing cardio efficiency isn’t just about the machine; it’s about finding what fuels your passion and propels you toward your goals. Whether team treadmill or team elliptical, may the force of fitness be with you.

Getting Started

Whichever machine you choose, here are some tips on how to use them effectively and safely:

• Warm up before and cool down after your workout. For the love of everything, don’t skip these steps! Start with a low intensity and gradually increase it until you reach your desired level. Then, gradually decrease it until you return to a low intensity. This will help prevent injuries and improve your recovery.
• Use proper form and posture. Keep your head up, shoulders back, chest out, and core engaged. Don’t slouch, lean, or hunch over the machine. Don’t grip the handlebars too tightly or let them do all the work. Move your arms and legs in sync with the machine.
• Vary your workouts and intensity. This is how you avoid plateaus. Don’t do the same workout every time, or stick to the same speed or resistance level. Change things up by using different programs, settings, or intervals. This will help prevent boredom and plateaus and keep your body guessing.
• Listen to your body and have fun. Don’t push yourself too hard or too fast beyond your limits. Pay attention to how you feel and adjust your workout accordingly. If you experience pain or discomfort, stop immediately and seek medical attention if necessary.

Looking for a gym that allows you to explore all your fitness goals? Email us at hello@grit24fitness to learn more about our membership options.

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