From the Guidelines
Elliptical machines can provide similar cardio benefits to running, as they are both forms of aerobic exercise that can elevate heart rate and improve cardiovascular endurance. According to the American Heart Association, aerobic exercise training, which includes elliptical machines, is a cornerstone intervention for cardiac rehabilitation and can help improve cardiorespiratory fitness 1. The key factor in achieving optimal cardiovascular health is reaching and sustaining the target heart rate zone, typically 50-85% of the maximum heart rate, for at least 150 minutes of moderate activity per week, which can be achieved on either the elliptical or while running.
Some of the benefits of using an elliptical machine include:
- Lower-impact workout, reducing stress on joints
- Suitable for people with joint issues or those recovering from injuries
- Can still deliver excellent cardio benefits if proper resistance and intensity levels are maintained
- Allows for continuous or interval aerobic training, which is beneficial for improving cardiorespiratory fitness 1
However, running may provide slightly better cardiovascular conditioning due to its weight-bearing nature and because it typically engages more muscle groups, especially when running outdoors where terrain varies 1. Running also tends to burn more calories at the same perceived exertion level. Ultimately, the choice between using an elliptical machine and running depends on individual preferences and physical abilities, and both activities can be beneficial for cardiovascular health when performed regularly and at the appropriate intensity.
From the Research
Cardio Benefits of Elliptical Machine vs Running
- There are no research papers provided that directly compare the cardio benefits of using an elliptical machine to running 2, 3, 4, 5.
- The studies available discuss various topics such as sepsis 2, prenatal exposure to air pollution 3, hair growth promotion by ginseng radix 4, and plasma membrane channels formed by connexins 5, but none of them address the comparison of cardio benefits between elliptical machines and running.
- Therefore, it is not possible to provide a direct answer to the question based on the provided evidence.