There are pluses and minuses to both machines, but what about the core of the matter: which burns more calories?
While exercise treadmills have existed in various forms for the past 100 years, they didn't become practical for the in-home user until the late 60's. For the next 35 years, they stood as the predominant piece of workout equipment in gyms and homes all over the world.
That all changed in the mid 90's, when elliptical machines (also known as cross- or X-trainers) gained rapid popularity as a low-impact, full-body cardio alternative.
Since then, fleets of ellipticals have sprung up in gyms alongside treadmills, and they've arguably eclipsed the popularity of
treadmills in terms of in-home use.
But still one question remains pervasive: which is most effective when it comes to delivering a quality cardio workout?
Let's start by taking a look at the pros and cons of each.
Treadmill: Pros
Treadmills have remained popular for a number of reasons:
· Natural motions- With all of the wide-ranging workout equipment that's out there—some of which is flat-out bizarre—treadmills are pretty straightforward: you use them to walk, run, or sprint, motions that the human body is built for.
· Versatile- From an easy walk to an uphill sprint, treadmills deliver a wide-range of speed and incline options.
· Weight bearing effect- Walking and running are highly effective at improving bone and muscle strength and support a good posture.
· They work, period- Running is a highly demanding activity that burns calories at a rapid rate.
Treadmill: Cons
There are three main issues with a treadmill:
· Joint safety- The impact of running on a treadmill can be extremely stressful on your joints. Newer machines often feature shock absorption to limit this, but the impact is still there.
· General safety- Lose your footing on a treadmill and you're in for a tumble, especially if you're using high speeds and incline.
· Perceived difficulty- For a lot of people, running is difficult and uncomfortable.
Ellipticals correct all of these issues, but still others crop up.
Elliptical: Pros
· Non-impact cardio- An elliptical provides roughly the same motion as running without inflicting joint shock.
· Safety- Because your feet never leave the surface of the pedals, injury is unlikely.
· Reduced perceived difficulty- While in reality you're using approximately the same level of exertion, users tend to think that an elliptical motion is less difficult than running.
· Cross-training- An elliptical's handlebars deliver a full-body workout.
· Reverse stride- Ellipticals allow you to stride backwards, activating different muscle groups and providing more conditioning to your quads.
Elliptical: Cons
There are still downsides to an elliptical:
· Lack of weight bearing effect- Less impact reduces shock to your joints, but it also cancels out the weight bearing effect offered by walking or running. The bone and muscle strengthening results of the weight bearing effect are especially important as users age and become susceptible to osteoporosis.
· Less versatility- Ellipticals aren't capable of delivering the same level of intensity as treadmills due to their less effective speed and incline dynamics.
· Effort-killing momentum- If a user isn't careful, they'll start letting the momentum do all the work, which can greatly reduce the effectiveness of a training session.
So there are pluses and minuses to both machines, but what about the core of the matter: which burns more calories?
As it turns out, they are both capable of delivering a fairly even calorie burn, with the treadmill coming out slightly ahead.
Running on a treadmill has the advantage of forcing you outside your comfort zone by making you keep pace with a motor. If you increase the incline, that advantage is increased.
Ellipticals can deliver the same calorie burn, but you have to be dedicated to truly giving it your all. That means moving quickly, working through different resistance levels, and not allowing the momentum to carry you.
When all is said and done, both deliver a great workout; which is right for you depends more on your goals than anything.
If you're looking for maximum calorie burn and cardio training, a treadmill is the way to go. For a more experienced athlete or fitness enthusiast, you'll be hard pressed to find anything better than a good, hard run.
If running causes you to experience nagging joint pain, however, or if your goals are less training-oriented and more based on simply maintaining or mildly improving your health, an elliptical is a great option.
Bottom line—cardio exercise is an essential part of a healthy lifestyle. Experts recommend that you get at least 20 to 30 minutes of cardio five days a week. So whichever machine you prefer—the treadmill or the elliptical—the point is that you're getting in the exercise you need.
Beyond that, we're really just arguing over the details.