If you’re trying to decide between a treadmill vs elliptical what is a better workout, you’re in the right place. Both machines are cardio staples, but they target your fitness in different ways. This guide will break down the details so you can pick the best option for your goals.
Choosing the right cardio equipment can make your gym time more effective and enjoyable. We’ll look at calorie burn, muscle engagement, joint impact, and overall benefits. By the end, you’ll know exactly which machine aligns with your personal fitness journey.
treadmill vs elliptical what is a better workout
The truth is, “better” depends entirely on what you want to achieve. A treadmill is fantastic for simulating real-world running and walking, while an elliptical offers a low-impact, full-body motion. Let’s compare them head-to-head across several key categories.
Calorie Burn and Cardiovascular Intensity
For pure calorie burn, the treadmill often has a slight edge. Running is a high-intensity activity that demands a lot from your body.
– Treadmill: Running at a 6 mph pace can burn approximately 300 calories in 30 minutes for a 155-pound person. Incline walking significantly boosts this number without the pounding of running.
– Elliptical: Using an elliptical at a vigorous effort for 30 minutes might burn around 270 calories for the same person. However, many people don’t push as hard on the elliptical, which can lower actual burn.
The key factor is effort. You can get a poor workout on either machine if the intensity is low. To maximize cardio benefits, incorporate intervals regardless of your choice.
Muscle Groups and Body Engagement
This is where the machines differ dramatically. The muscles you work will shape your results and your body’s appearance.
Treadmill Focus:
– Primarily targets your lower body: glutes, quadriceps, hamstrings, and calves.
– Your core and stabilizing muscles engage for balance, especially at higher speeds or on an incline.
– It’s a natural movement pattern that directly improves your walking and running ability.
Elliptical Focus:
– Provides a more balanced lower-body workout, often engaging both the quads and hamstrings more equally.
– If you use moving handles, you add upper body muscles like your back, chest, shoulders, and arms.
– This creates a coordinated total-body exercise, which can feel more comprehensive.
If you want to build stronger legs for sports, the treadmill is superior. For a balanced, joint-friendly session that includes your upper half, the elliptical shines.
Joint Impact and Injury Risk
Impact is the most critical consideration for many exercisers. This factor alone often dictates the better choice.
– Treadmill Impact: Running and jogging are high-impact activities. Each step places a force of about 2.5 times your body weight on your joints. This can be tough on knees, hips, and ankles, especially if you’re prone to injury or are overweight.
– Elliptical Impact: The elliptical is a true low-impact machine. Your feet never leave the pedals, creating a smooth, gliding motion. This makes it excellent for rehabilitation, arthritis, or anyone seeking a workout that’s easier on the body.
You can reduce treadmill impact by opting for brisk incline walks instead of runs. But for truly minimal stress, the elliptical is the clear winner.
Skill Level and Ease of Use
Both machines are generally user-friendly, but they have different learning curves.
1. Treadmill: The movement is instinctive—everyone knows how to walk. Starting is as simple as stepping on and pressing start. However, maintaining proper running form to avoid injury requires some knowledge.
2. Elliptical: The motion can feel awkward at first. Coordinating your arms and legs takes a few minutes of practice. Once you’re comfortable, the rhythm becomes easy and fluid, but the initial adjustment is a factor.
Beginners might find the treadmill more immediately familiar. The elliptical’s ease comes after a short acclimation period.
Variety and Workout Boredom
Sticking to your routine requires avoiding monotony. Both machines offer ways to mix things up, but in different styles.
On a Treadmill, you can:
– Alternate between running, jogging, and walking.
– Adjust the incline to simulate hills.
– Try interval sprints or endurance-paced runs.
– Listen to music or watch a show, as balance is less challenging.
On an Elliptical, you can:
– Change the resistance to mimic climbing.
– Use the moving handles for a total-body day or static handles to isolate legs.
– Pedal in reverse to emphasize your glutes and hamstrings.
– Many models have pre-programmed courses that automatically change settings.
If you enjoy simulating outdoor terrain, the treadmill offers more direct options. The elliptical provides variety through resistance and direction changes.
Choosing Based on Your Fitness Goals
Now, let’s match the machine to your specific aims. This is the most practical way to decide.
Pick the Treadmill If:
– Your main goal is training for a running event (5K, marathon).
– You want to maximize calorie burn in a shorter time.
– You prefer the natural feel of walking or running.
– You are looking to build strong leg muscles and bone density.
– You don’t have significant joint issues.
Pick the Elliptical If:
– You need a low-impact workout due to joint pain, injury, or arthritis.
– You want to engage both your upper and lower body simultaniously.
– You are new to exercise or returning after a long break.
– You seek a steady-state cardio session that feels sustainable.
– Your focus is on general heart health without high impact.
For general fitness, both are excellent tools. The best workout is the one you’ll do consistently.
How to Get the Most From Each Machine
To ensure your workouts are effective, follow these tips.
For an Effective Treadmill Session:
– Always start with a 5-minute warm-up walk.
– Use an incline of 1-2% to better simulate outdoor air resistance.
– Practice good posture: look forward, not down at your feet.
– Let your arms swing naturally; avoid gripping the handrails tightly.
– Try this 30-minute interval workout:
1. 5 min: Warm-up walk at a moderate pace.
2. 3 min: Brisk walk or jog at a challenging pace.
3. 2 min: Recovery walk at a slow pace.
4. Repeat steps 2 and 3 five times.
5. 5 min: Cool-down walk at a slow pace.
For an Effective Elliptical Session:
– Stand tall throughout the workout; don’t slump over the console.
– Keep your entire foot on the pedal and press through your heels.
– Engage your core muscles for stability.
– Use the handles to push and pull, not just for balance.
– Try this full-body focused workout:
1. 5 min: Warm-up at light resistance.
2. 10 min: Moderate resistance, using moving handles.
3. 5 min: Increase resistance significantly, pedal forward using only static handles.
4. 5 min: Reduce resistance, pedal in reverse.
5. 5 min: Cool-down at light resistance.
Remember, consistency and proper form are more important than the machine itself. Mixing both into your weekly routine can provide comprehensive benefits and prevent overuse injuries.
Frequently Asked Questions (FAQ)
Is the elliptical or treadmill better for weight loss?
Both can support weight loss when combined with a good diet. The treadmill may burn slightly more calories per minute at high intensities. However, the elliptical’s lower impact may allow you to workout more frequently, which can lead to better long-term results.
Can you build muscle with an elliptical or treadmill?
You can build muscular endurance and some lean muscle, especially as a beginner. The treadmill is better for building leg strength, particularly with incline training. The elliptical with high resistance can also build lower body muscle and engages the upper body, which the treadmill does not.
Which is better for seniors or bad knees?
The elliptical is almost always the better choice for seniors or those with bad knees, due to its low-impact nature. Walking on a treadmill at a gentle pace with no incline can also be safe, but the elliptical provides a safer, smoother motion for compromised joints.
Is 30 minutes on the elliptical equal to 30 minutes on the treadmill?
Not exactly. The calorie burn and muscle activation are different. Thirty minutes of running on the treadmill typically burns more calories than 30 minutes on the elliptical at a moderate pace. But 30 minutes of vigorous elliptical work with arms can come close to a moderate treadmill jog.
Can I use both machines in my routine?
Absolutely. Using both is a great strategy. You could use the treadmill on days you want higher intensity and the elliptical on recovery days or for longer, steady-state sessions. This variety works different muscles and keeps your routine interesting.
The final verdict in the treadmill vs elliptical debate comes down to you. Consider your body, your goals, and what you enjoy. The most effective fitness tool is the one you use regularly and correctly. Try both, listen to your body, and you’ll find the perfect match for your cardio needs.