You don’t have to hammer through ahigh-intensity interval training (HIIT)session or go out and crush a 10-mile run to get in a good workout. There are plenty of activities that offer a low-impact form of cardio, including both步行和theelliptical machine。Both activities can potentially加强你的心和reduce the risk of heart disease。Regardless of your method, you should be aiming for2 1/2 hours of moderate-intensity cardio每周。
But which of these two modalities is actually better for your body and an overall better workout? Here, the experts weigh in on the pros and cons of using the elliptical versus going for a walk.
The great thing about walking is you can do it anywhere, anytime. “When it comes to choosing a workout, convenience can sometimes be more significant than anything else,” says Caleb Backe, certified personal trainer and health and wellness expert at枫树层面。“进入障碍较低，您只需要一双好的步行鞋即可。”无论您是旅行，无法进入健身房还是正在寻找up your step count at the office, walking is the perfect way to fitmore movement进入您的日常工作。
A 150-pound individual will burn 459 calories during 45 minutes on an elliptical versus 145 calories walking 3.5 miles per hour at a brisk pace, according to MyFitnessPal’scalorie calculator。It’s important to note this calorie burn can vary greatly, depending on the intensity of your effort on the elliptical or on the open road.
Also worth noting: Theelliptical can offer a full-body workoutif you use it as intended. “When using the handles, the arms are involved through pushing and pulling, which can increase the amount of calories burned,” says Joshua Gray, a certified strength and conditioning specialist.
在自然界中花费更多的时间有助于减轻压力，提高情绪水平等等。杂志上发表的一项研究Environmental Science and Technologyalso found that exercising outside is associated with increased energy and greater feelings of revitalization.
While walking is nowhere near as high-impact as running, it’s still higher compared to the elliptical. On the elliptical, your feet never leave the pedals, which means there’s zero impact. “Walking is a weight-bearing exercise, meaning the joints have to absorb and produce force to keep moving forward,” explains Gray. If you’rerecovering from an injuryor often experience关节疼痛, the elliptical might be a better choice.
Whether you buy an elliptical to keep in the comfort of your own home or you use one at the gym, an elliptical usually comes with a price tag. While putting money down may keep you accountable to some sort of fitness routine, that doesn’t mean there isn’t potential for that piece of equipment to collect dust and go unused over the years. Walking, on the other hand, is free.
THE BOTTOM LINE
步行和椭圆形都很棒，可以纳入您的workout routine, especially if you’re looking for low-impact activities. Ultimately, you should choose the type of运动你最喜欢, so you’re more likely to stick with it. Just make sure to pair exercise with a均衡饮食to set yourself up forlasting weight loss和overall health.
