Elliptical or treadmill: benefits and which one loses more weight

The elliptical and treadmill are two aerobic exercises that have the benefit of improving cardiovascular conditioning, breathing and muscles, in addition to being able to burn 200 to 400 calories in 30 minutes, depending on the pace and intensity of the exercises, which helps to lose weight.

Despite having many benefits, the elliptical is generally more suitable for people who are sedentary or very overweight, as it has less impact than the treadmill. On the treadmill, there is the possibility of being able to regulate the incline and speed, resulting in greater caloric expenditure and being even more beneficial for the bones.

To use the elliptical or treadmill, it is important to have a medical evaluation before starting the exercises, in addition to monitoring by a physical educator, so that they can be done safely, according to the objective, in addition to avoiding injuries.

Benefits of the elliptical and treadmill

Both the elliptical and the treadmill are good exercises for those who want to burn calories and lose weight, in addition to having several benefits such as:

Benefits of the elliptical

1. Works the leg muscles, pectoral, deltoid, biceps and triceps;
2. You can change the resistance and inclination of the elliptical and work other muscles, such as glutes, back of the thigh and calves;
3. Low impact exercise;
4. Risks of injuries to the knees and ankles are minimal, as the feet are always in contact with the device;
5. The sensation of effort is less when compared to the treadmill;
6. Less pressure under the hips and spine;
7. Helps strengthen bones;
8. Improves balance;
9. You can vary the training by controlling the intensity or doing the exercise in reverse mode, taking the pedals backwards;
10. Helps to recover range of motion after an injury caused by high-impact exercises, for example;
11. Most suitable for those who are very overweight, who are not in good physical condition and for those who are recovering from an injury.

Benefits of the treadmill

1. Greater work of the leg muscles, in a proportional way, favoring the body contour;
2. Works the gluteal, thigh and calf muscles;
3. Increased risk of injuries to the knees, ankles, spine and hips, due to the impact when walking or running on the treadmill;
4. Greater variation in exercises, according to the inclines and speeds placed on the device;
5. It’s ideal for those who don’t have much balance;
6. It also works on coordination and concentration;
7. You can burn 150 to 400 calories in about 30 minutes, depending on the intensity used, or whether it is running or walking;
8. Can be used for high intensity training (HIIT);
9. It is possible to maintain and control the pace when running or walking.

Furthermore, the elliptical and the treadmill are aerobic exercises that have the benefit of improving cardiovascular conditioning, improving breathing, strengthening muscles and increasing resistance, and it is recommended that they be done for at least 30 minutes, 5 times a week. See other benefits of physical activities.

How to do an elliptical or treadmill

When using an elliptical or treadmill, some precautions are important, such as:

• Wear suitable sneakers, with impact absorption;
• Wear comfortable clothing that facilitates perspiration;
• Stretching before starting and after exercising;
• Keep your abdomen contracted at all times;
• Keep your body hydrated during exercise by taking small sips of water;
• Respect your own body’s limits and do not make excessive efforts that could harm your health;
• Increase exercise intensity gradually over time according to goals;
• Choose a time to do the exercises and maintain discipline so as not to lose your stimulus.

Furthermore, to obtain all the benefits, it is important that exercise on the elliptical or treadmill is accompanied by a healthy and balanced diet.

See more tips to improve your training and lose weight faster in the video with nutritionist Tatiana Zanin:

Which loses more weight?

Both the elliptical and the treadmill can help you lose weight due to the high caloric expenditure during exercise, which varies according to the intensity used.

Generally, on the elliptical you can burn 270 to 400 calories in about 30 minutes. On the treadmill, the caloric expenditure is around 150 to 400 calories in around 30 minutes, depending on whether it is running or walking, for example.

How to calculate calorie expenditure per exercise

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