🔄 Elliptical Trainers Guide

💪 What It Trains

The elliptical works the whole body: legs (thighs, glutes, calves), arms and upper back (when using the handles). There is no joint impact, so it is often recommended for people with sensitive knees who want more serious cardio.

⚖️ Comparison With Other Cardio

📏 How to Choose

• Stride length: 35–45 cm — compact models; 45–50 cm — comfortable for average height; 50+ cm — for taller users. Too short a stride forces you to shorten the movement, which strains the knees.
• Flywheel: the heavier it is, the smoother the movement — quieter and more pleasant.
• Resistance: magnetic (quiet, smooth) or electromagnetic (programs, quieter).
• Handles: fixed — simpler option; moving — engage the arms in the work.
• Horizontal vs Vertical: horizontal is more similar to running, while vertical more closely resembles stair climbing (places more load on the glutes).

🎯 How to Train

For beginners — 20–30 min. at a steady pace, when you can talk. For advanced — intervals: 1 min. fast with high resistance + 2 min. easy (repeat 8–10×). Since the elliptical places little load on the joints, it is good to combine it with strength training and use it in place of cardio on “lighter” days.