The  design mimics  the motion of walking but without the stress on the joints caused by the feet hitting the ground or running surface. The actual motion of today’s elliptical is a cross between walking, running and cycling. Different designs have evolved starting with “rear driven” version. Subsequent models included “front drive” and more recently “centered driven”.

Most models provide both upper body and lower body movement. Some are motorized, others require you to provide the energy. Cross training machines are best used for cardio training rather than strength training. In other words, you train the heart while working the legs.

Some manufacturers claim that users will actually consume calories at a higher rate than on a treadmill.  Other studies though, say the rate is about the same although the perceived exertion is somewhat less. Since the exercise requires standing on foot pads while using the machine it provides weight bearing benefits. Weight bearing exercises help the body to maintain adequate bone density, helping to ward off osteoporosis.

If you live in an apartment, the elliptical trainer provides an additional advantage. Since the feet never leave the pads during training, there is less noise. You get an effective workout and your downstairs neighbors won’t have to put up with to the thump thump caused by walking or running on a treadmill. Also, many newer models need less space.

Prices vary widely. Machines (intended for a commercial gym environment can cost $4000.00 and more. These machines are made for heavier use and generally have more sophisticated programing than required by most homeowners. Home versions can start as low as $300.00 and make a good addition to any home gym.

1. Try to have a more active lifestyle. The more active you are, the higher your metabolism. Park your car a little further away. Take the stairs, not the elevator or lift. For most people, the day offers numerous opportunities to burn a few extra calories.
2. Exercise accelerates the metabolism. Your metabolism controls weight. Control your metabolism through an active lifestyle and regular exercise. Aerobic exercise such as running, indoor cycling, stair climbing, elliptical training will help to incinerate calories. Strength or weight training will increase muscle mass thus increasing your metabolism 24 hours a day. Some of both is great.
3. Eat a healthy balanced diet.  Eat a variety of foods, including losts of veggies, fruits, and whole grain foods high in fiber.
4. Make sure you include low-fat dairy products such as skim milk, cottage cheese, and yogurt. Choose poultry,lean meats,  fish, and legumes. Stay hydrated. Reducing your carbs can also cause your body to shed water. Your body must have water to metabolize fat. Minimize the salt and sugar. Avoid alcohol, and and foods high in saturated fat. Eat small meals frequently. Men should eat 5 to 6 times daily. Women may be satisfied with 4. Avoid the fast food lunches. Never Super Size!
5. Choose no fat added methods of cooking. Pressure cooking, steaming or grilling foods protects flavor and nutrients and adds no fat.
6. Sleep is essential. Adults should strive for 7 to 8 hours a night. This provides time for your body to perform all of the essential maintenance activities including muscle recuperation, digestion, etc. If you need to cut time from your schedule, don’t do it here.

It so simple, but so hard. Be strong mentally and try not to be obsessed by your weight. As you progress, focus on how you look in the mirror. Avoid worrying about what you see on the bathroom scale. If you are more active, you will lose body fat but might increase muscle. Muscle is denser thus heavier than fat. I personally focus on what I can pinch. Good luck!

Exercise bikes, both upright and recumbent, provide a low impact workout that’s kind to the joints but will challenge the muscles creating the changes you want to see. You get to determine the level of the challenge and the calories consumed. Some days the intensity might be high, others days less intense. Cycling can provide a steady workout for your legs, hips, thighs and gluteus as well as a cardio workout.

If you have a stationary bike at home, then you have convenience, privacy and no worries about inclement weather. It doesn’t matter what you wear or at what hour you choose to train. It could be night, cold, wet or snowing, but it doesn’t impact your workouts. I don’t care about auto traffic when I am training.

I keep a mini bike under my desk. If I have to wait for my computer to process (sometimes that can feel like an eternity) then I can peddle away the annoyance, burning calories and consuming stored body fat. If my energy level sags in , I can pick up my energy levels and my alertness. If I am stressed out (I’m an accountant) then I can brighten my spirits and relax by just cycling for a few minutes.

It is easy to incorporate interval training while using a bike. Interval training is short bursts of intensive effort mixed with less intense stretches — to improve performance. Experts believe that this practice also conditions the cardiovascular system and helps the body metabolize fat, even during low-intensity or moderate  workouts. Soccer and basketball are two sports that reflect this kind of training. How many fat basketball or soccer players do you see?

Stationary bike workouts are great for people with knee or back issues. The bike supports your weight so there is less stress on the joints or the back. Recumbent bikes are probably the most comfortable. You cycle from a reclined position and that eliminates virtually all stress from the lower back. Just remember you are exercising.

Your indoor exercise bike will be an important component to a comprehensive fitness program. But, try to include some weight training exercises as well. They will help you maintain muscle mass and strength. They will also help to maintain bone density. Don’t forget to stretch. Stretch slowly. Avoid ballistic stretching. Lastly make sure you get adequate rest. Muscles need time to recover after intense workouts.