Differences between Elliptical and Treadmill
Contents
Elliptical vs. Treadmill[edit]
Elliptical trainers and treadmills are two of the most common types of cardiovascular exercise machines.[1] Both machines can provide an effective aerobic workout, but they differ significantly in terms of biomechanics, muscle engagement, and impact on the user's joints.[2] A treadmill allows a person to walk or run in place on a moving belt, simulating the natural motion of overground locomotion.[3] An elliptical features foot pedals that move in an elongated circular path, and it often includes movable handles for the upper body.[3]
Comparison Table[edit]
| Category | Elliptical | Treadmill |
|---|---|---|
| Impact Level | Low-impact; feet remain on pedals, reducing stress on joints.[4] | High-impact; involves the force of feet striking the belt.[5] |
| Primary Motion | Gliding, elongated circular motion.[1] | Linear walking or running motion.[2] |
| Muscle Engagement | Full-body workout, engaging legs, glutes, and upper body (chest, back, arms) with the use of handles. | Primarily a lower-body workout, targeting glutes, hamstrings, quads, and calves.[1] |
| Weight-Bearing Effect | Partial weight-bearing. | Full weight-bearing, which can help improve bone density.[3] |
| Caloric Expenditure | Can be similar to a treadmill at the same level of perceived exertion.[1] | Often allows for higher potential intensity, which can lead to greater calorie burn. |
| Suitability for Beginners | Often considered suitable for beginners due to low impact and controlled motion.[5] | Accessible for beginners at walking speeds; running requires more coordination.[2] |
Biomechanics and Impact[edit]
The most significant difference between the two machines is the level of impact on the musculoskeletal system. The elliptical's gliding motion is a low-impact exercise, as the user's feet never leave the pedals.[4] This reduces the stress on the knees, hips, and back, making it a suitable option for individuals with joint pain, arthritis, or those recovering from injury.[3]
In contrast, running or jogging on a treadmill is a high-impact activity because of the force generated each time the foot lands on the moving belt.[5] While walking on a treadmill generates forces comparable to an elliptical, running creates significantly more stress on the joints. However, this impact is also a full weight-bearing exercise, which is beneficial for stimulating bone growth and can help improve or maintain bone density.
Muscle Engagement[edit]
Elliptical trainers with movable handles provide a full-body workout. The leg movement targets the quadriceps, hamstrings, and glutes. Pushing and pulling the handles engages the muscles of the chest, back, biceps, and triceps. Research has shown that ellipticals can elicit greater activation in the quadriceps than treadmill walking.
Treadmill workouts primarily focus on the lower body.[1] The muscles engaged include the glutes, hip flexors, quadriceps, hamstrings, and calves. While the core muscles are used for stabilization, the treadmill does not directly work the arms or shoulders.[5]
Caloric Expenditure and Intensity[edit]
The number of calories burned on either machine depends on factors like workout intensity, duration, and the user's body weight. Studies have found that when the rate of perceived exertion is the same, the calories burned, oxygen consumption, and heart rate can be nearly identical between the two machines.[1] However, treadmills generally offer a higher potential for top-end intensity through increased speed and incline settings, which can result in a higher overall calorie burn.[2] For example, a 155-pound person might burn approximately 372 calories in 30 minutes of running on a treadmill, compared to 335 calories on an elliptical for the same duration.
References[edit]
- ↑ 1.0 1.1 1.2 1.3 1.4 1.5 "healthline.com". Retrieved February 01, 2026.
- ↑ 2.0 2.1 2.2 2.3 "nike.com". Retrieved February 01, 2026.
- ↑ 3.0 3.1 3.2 3.3 "clevelandclinic.org". Retrieved February 01, 2026.
- ↑ 4.0 4.1 "shape.com". Retrieved February 01, 2026.
- ↑ 5.0 5.1 5.2 5.3 "nordictrack.com". Retrieved February 01, 2026.
