Elliptical exercise: 5 things to know about low-impact, full-body cardio

Ellipticals give low-impact cardiovascular exercise with upper-body involvement and adjustable intensity. Calorie burn depends on effort and is comparable to treadmill work at similar intensity. When choosing a machine, test stride length, smoothness, connectivity, and warranty; pair sessions with strength training for balanced fitness.

Why use an elliptical?

Elliptical trainers deliver low-impact cardiovascular workouts that engage both the lower and upper body. They're a solid choice if you want steady-state cardio, interval training, or a cross-training option that reduces stress on knees and hips compared with running.

Low-impact, full-body cardio

Ellipticals guide your feet along an oval motion that eliminates the repeated impact of footstrike. That lowers orthopedic stress (knees, ankles, hips) for most users, while movable handlebars add upper-body involvement. Calorie burn depends on effort, resistance, and duration - at the same perceived intensity an elliptical and a treadmill produce similar energy expenditure.

How elliptical workouts compare to running and gym circuits

Elliptical training can replace a treadmill session for cardiovascular fitness and can complement strength work. It won't replicate all the loading benefits of weightlifting (bone-building forces are lower), so include resistance training when your goal is strength or bone health. Use interval programs or higher resistance to increase intensity and calorie burn.

What modern ellipticals offer

Current home and commercial models include adjustable resistance and incline, multiple workout programs, and performance displays (time, distance, calories, heart rate). Many have Bluetooth or ANT+ for heart-rate straps and app connectivity; some manufacturers provide guided workouts and subscriptions. Models range from compact, space-saving units to heavy commercial machines built for daily gym use.

Choosing the right machine: practical tips

• Test the motion. The pedal path should feel smooth and stable, without jerky transitions.

• Check stride length. For most adults a stride of roughly 18-22 inches feels natural; try the machine before buying. Smaller feet may be comfortable with shorter strides.

• Evaluate footprint and weight capacity. Ensure the unit fits your space and supports your weight safely.

• Look at drive type and pedal feel. Different designs (rear, center, front drive) create a distinct motion - personal preference matters.

• Warranty and service. Longer warranties on the frame and drive components indicate a manufacturer's confidence; check availability of replacement parts and service in your area.

Safety and programming

Maintain an upright posture, keep a light grip on handlebars, and avoid locking the knees. If you have a history of cardiovascular or orthopedic conditions, check with a healthcare provider before starting a new program. Mix elliptical sessions with strength and mobility work for balanced fitness.

Quick buying checklist

1. Try before you buy - test for smoothness and stride comfort.

1. Confirm resistance/incline range and available programs.

1. Verify connectivity (Bluetooth/heart-rate) if you use apps.

1. Check warranty, weight capacity, and service options.