The elliptical machine is popular in gyms and homes because it offers a cardiovascular workout with minimal impact on the joints. This smooth, gliding motion appeals to beginners, individuals recovering from injury, or anyone concerned about joint stress from running or jumping. When starting an elliptical routine, logging a specific distance, such as two miles, is a common goal. Determining if this distance constitutes a good workout depends entirely on how the exercise is measured and executed. This analysis explores the metrics and techniques that truly define an effective elliptical session.
Contextualizing Distance: Why 2 Miles is a Strong Start
Completing two miles on an elliptical is an excellent achievement, especially for beginners, as it establishes consistency and validates the effort of a dedicated session. This distance represents a significant initial time commitment to aerobic activity. The low-impact nature of the elliptical allows for sustained effort while sparing the knees, hips, and back from jarring movements.
Distance, however, is an inaccurate metric on an elliptical machine because it does not reflect true ground travel. Ellipticals calculate mileage as an estimate by multiplying the number of strides taken by a pre-set stride length. This calculation is prone to significant variation and inaccuracy between different models. Crucially, the displayed mileage fails to account for the intensity of the resistance or the incline used during the session. Relying solely on the distance readout risks comparing an arbitrary number rather than assessing the physiological benefit gained.
Better Metrics Than Distance: Time and Intensity
A more accurate way to measure the quality of an elliptical workout is by focusing on duration and intensity. Cardiovascular health improvements are tied to how long the heart rate is elevated, making a consistent time commitment a superior goal to distance. Public health recommendations suggest a minimum of 150 minutes of moderate intensity exercise per week, often achieved through sessions lasting 20 to 30 continuous minutes.
Intensity, which dictates the physiological challenge, is best tracked using heart rate zones. Moderate intensity exercise is achieved when the heart rate is maintained within 50% to 70% of its estimated maximum rate (220 minus your age). Vigorous activity pushes this effort into the 70% to 85% range, providing a greater cardiorespiratory stimulus. Monitoring the heart rate ensures the body is working hard enough to generate fitness benefits.
Revolutions Per Minute (RPMs)
Revolutions Per Minute (RPMs) is another practical metric for gauging intensity. This display tracks how quickly the foot pedals are moving, providing a consistent measure of speed and momentum. A better goal than two miles is maintaining a steady, challenging RPM—often between 50 and 70—for a set duration. Maintaining a challenging RPM while keeping the resistance high requires effort. Being mindful of RPM is important for form, as excessively high RPMs can cause the machine’s momentum to take over, reducing muscle engagement.
Elevating the Routine: Resistance and Incline
Resistance
To transform a simple two-mile outing into a truly productive workout, the physical settings of the machine must be manipulated. Increasing the resistance level directly impacts muscular engagement and caloric expenditure by requiring more force to move the flywheel. Higher resistance targets the leg muscles more effectively, building strength in the quadriceps, hamstrings, and glutes without relying on high speed. This setting should be adjusted to a level where the last few minutes of a set duration feel challenging but maintainable.
Incline
If the elliptical model includes an adjustable ramp or incline feature, utilizing this setting significantly elevates the workout quality. Raising the incline simulates a hill-climbing motion, which shifts the muscle focus to more intensely engage the glutes and calves. This adjustment changes the elliptical path from a flatter circle to a steeper angle, adding variety and preventing the body from adapting to the same movement pattern. The combined use of resistance and incline allows for a dynamic training session.
Upper Body Engagement
A complete elliptical workout should fully engage the upper body by actively using the moving handles. Pulling the handles toward the body engages the back and biceps, while pushing away activates the chest and triceps. This push-pull coordination transforms the session into a full-body endeavor, further increasing the number of muscles worked and the overall energy expended. A truly good elliptical workout integrates sufficient time and effort with the strategic use of resistance, incline, and full-body movement.