Elliptical vs. Treadmill: Which Cardio Machine Is Right for You?

Elliptical trainers and treadmill machines provide a great indoor cardiovascular workout by getting your heart pumping and helping you burn calories. An elliptical mimics a smooth running motion without the added pressure on the joints, while treadmills involve a higher-intensity workout that can be comparable to an outdoor run.

Both are two of the most popular aerobic machines, but the right choice for you depends on your personal preferences, health situation, and fitness goals.

Elliptical Machine Benefits

Elliptical machines offer multiple benefits. They operate with fluid movement and provide a low-impact workout.

Easy on Your Joints

An elliptical machine puts minimal strain on your joints. Your feet always are in contact with the machine's pedals as they glide along an oval-shaped pathway. This reduces the stress that is put on the joints and bones with traditional or treadmill running—in which your feet hit the surface.

Allows You to Maintain Fitness After an Injury

After sustaining an injury, you likely won't be able to jump back into a high-impact workout routine right away. This is where an elliptical can come in. These machines are easy on the joints and versatile—allowing for a forward or backward stride with an adjusted incline and resistance.

Elliptical trainers may protect against making a previous injury worse, as well as help prevent injuries. One older study found that training on an elliptical machine may reduce the risk of incurring an anterior cruciate ligament (ACL) knee injury because of the way that ellipticals support neuromuscular control (a muscle's trained response to the joints).

May Offer an Upper- and Lower-Body Workout

Unlike freestanding treadmills, most elliptical machines are designed with moving poles or handles. This feature allows for an upper-body and arm workout, too, by mimicking walking, or trekking, poles.

So in addition to working the lower-body muscles, the moveable handles on an elliptical machine can offer a core and upper-body challenge as you pump the handlebars back and forth.

May Have Options to Work Various Muscles

Most notably, elliptical machines target major muscle groups in the legs. This includes the hamstrings, glutes, quadriceps, and calves.

But the handlebar option allows for upper body muscle involvement, too—like the chest, back, biceps, and triceps. In addition, the core muscles can also be targeted by standing up straight and removing your grip from the elliptical handles. All three muscle groups may be utilized in one elliptical session if desired.

Elliptical Disadvantages

There are also some potential downsides to using an elliptical, especially if you are not familiar with the machine or are looking for a more intense workout.

Learning Curve for Beginners

Unlike hopping on a treadmill and starting to run, as you would outdoors, some people may find that there's a learning curve when first trying out an elliptical machine.

Coordinating the movement of the arm handles along with the oval-shaped pathway of the leg pedals while maintaining your balance may take some getting used to.

Less Muscle and Bone Development

While an elliptical machine can help strengthen your muscles, cardiovascular fitness, rather than gaining muscle, is the primary focus of this machine. If you are looking for muscular development, you will want to combine an elliptical workout with strength training or weight training.

As treadmill running is a high-impact exercise, it may support bone health better than elliptical training.

Treadmill Benefits

Walking or running on a treadmill is a popular cardio exercise option that allows you to closely mirror an outdoor walk or run.

Lots of Versatility

A treadmill is extremely versatile, offering a high-impact workout through running or a low-impact workout through walking. Plus, you can adjust the speed or add an incline to your liking, which allows for interval training and added challenges.

Treadmills bring a level of versatility to your workout that can be as effective as outdoor running, with at least one study showing that both types of running boosted similar levels of fitness and fat loss.

Builds Lower-Body Strength

Research suggests that treadmills impact the body in similar ways as running. This means that they're ideal for building lower-body strength as these muscles are needed to provide stability during the exercise.

For example, one research review looked into the biomechanics (the movements of the body in motion) of running on a treadmill vs. running on ground. It found that the body moves almost identically in both situations, and these movements offer similar benefits and results for the body's tissues, bones, and muscles.

Treadmill Disadvantages

While treadmill running is comparable to outdoor running, there are some potential downsides to be aware of before taking this machine for a spin.

May Lead to Injuries

One study found that treadmills were responsible for 66% of U.S. emergency room visits due to home-exercise equipment injuries in a four-year span. Also, the rate of injury was disproportionate to the market share of treadmills. Treadmills that are motorized may result in an increased risk of injury.

Running can put more stress on your body than an elliptical machine workout—which could lead to a higher risk of injuries. Some of the most common athletic injuries related to running are shin splints, stress fractures, and knee injuries.

Works Fewer Muscle Groups

Elliptical machines include handlebars to allow for an upper-body workout while exercising the lower body. Treadmills generally lack this feature.

Although treadmills closely mimic running outdoors, this machine doesn't quite offer the same surface changes and muscle targeting you would experience on an outdoor jog.

During an outdoor run, your body uses the hamstrings (muscles on the backs of the legs) heavily for striding and propelling the legs. While a treadmill run still works the muscles in the legs, it relies on the machine's belt to help push the legs forward.

How Safe Are Exercise Machines

Technically, there's always a risk of injury when it comes to exercise equipment and machines. But you don't necessarily have to be a fitness pro to enjoy a safe, effective workout on either machine.

Here are some tips to help guide you through exercise machine safety:

• Warm up by walking or stretching before jumping on a treadmill or elliptical to boost blood circulation, which can help reduce the risk of muscle strain or injury.
• Cool down with a slower pace or light stretching after your exercise machine session to help slow your heart rate naturally and signal to your body that your run is coming to a close.
• Start slowly if you're new to ellipticals or treadmills, and pace yourself to avoid the risk of injury altogether.
  

In addition, it's always a good idea to consult with a healthcare provider before switching up your exercise routine or if you're getting back into exercising after an injury or a period of inactivity.

How to Choose

Both elliptical machines and treadmills are solid options for an effective cardio workout. Here are some considerations to help you make your decision:

• Type of workout: If you have arthritis, injuries, or joint issues, know that elliptical machines offer a more low-impact—and total-body—workout with the option for added resistance. For runners or people seeking a high-impact workout, treadmills can help you meet your fitness goals by boosting speed and supporting endurance.
• Preference: If one machine is more enjoyable to you than the other, fitness experts recommend opting for your preferences. Incorporating physical activities that you actually like will help encourage you to meet your workout goals.
• Budget: Traditional treadmills tend to be more expensive than elliptical machines, though there are affordable deals for both options. Keep in mind that different treadmill type, like a desk treadmill, could be a budget-friendly option.

Summary

Elliptical and treadmill machines offer a great cardiovascular workout with added muscle-training benefits. However, the machine you select will depend on your fitness goals, preferences, and any previous injuries or health conditions.

For example, an elliptical machine provides a low-impact workout ideal for people with injuries or joint issues. At the same time, a treadmill has the option for low- or high-impact sessions (walking vs. running) that may be a good fit for those wanting the ability to up the intensity factor.

Check with a healthcare provider if you have questions about elliptical vs. treadmill training and whether one or both options are safe.