Depending on the setting you use, elliptical exercise machines
benefit some muscle groups more than others. Here's a simple guide
to knowing which parts of your body you're working:
Higher Cross Ramp settings emphasize the gluteals and mimic
no-impact hiking.
The gluts are the primary mover at this angle, with the quads additionally
doing a lot of work. However, this angle also puts you forward on
your toes in a plantar-flexed position and works the calves, as
does any setting if you focus on toe push-off. Use these settings
to really train for hiking and mountain climbing, even adding a
weighted pack. There is no option to stimulate downhill, so you
should do some lower angle work to teach the muscles to relax and
then work again on demand.
Medium-high Cross Ramp settings recruit hamstrings and
mimic cycling.
Lowering the ramp angle to medium moves the burden to the hamstrings,
but your quads still get worked fairly hard.
Medium-low Cross Ramp settings emphasize quadriceps and
simulate no-impact running.
The low ramp setting is by far the closest to running as long as
you keep the resistance low. If the resistance gets too high it
takes too much power to keep the cyclical movement. To maximize
the quads, concentrate on the push-off of the calf as well as the
swing through. If you really visualize running on this lower setting
and swing the upper body while keeping the core tight you can get
a great ab workout too. You won't work the lower legs as much unless
you actually try to move your foot in a heel-to-toe running motion.
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