Comparing Ellipticals vs. Treadmills for Runners
(answer continued...)
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Anyway, let’s check out what those dogged exercise physiologists have observed in a couple of studies.
Cardio Comparisons
In 2004, a University of New Mexico study compared the physiological responses of 20 men and women using the elliptical cross-trainer and a treadmill The elliptical model used for this study was the Precor EFX 544 Elliptical Fitness Cross-trainer, which does not have movable arm bars. (You can read the full paper HERE.)
The results revealed no significant differences in Maximum Oxygen Uptake (VO2max) or Maximal Heart Rate between the elliptical and treadmill activities.
Comparisons of Muscles Recruited
A second 2010 study was conducted at Ondokuz Mayis University, Samsun, in Turkey on 23 men (read it HERE).
The purpose of this study was to compare muscle activation during elliptical, treadmill and bike exercise using electromyography on various muscle groups. The elliptical they used was a Precor EFX 576i which has moving handlebars.
They observed the following differences in the degrees to which the various muscles were recruited:
1) not surprisingly, all of the measured upper extremity muscle were more
activated by elliptical trainer compared to treadmill and bike exercise; and
2) the Gastrocnemius and Gluteus Maximus muscles were more activated
by treadmill compared to the other exercise devices.
But There is One BIG Difference...
Although there are similarities in terms of the mechanics and the muscles used, there is one very significant and, eccentric, difference.
With each running stride, we literally launch ourselves in to the atmosphere followed by a foot plant landing. And the impact has to be absorbed to prevent the leg from continuing to bend at the knee getting a poor score from the judges for not sticking the landing.
To absorb the landing, the thigh and gastrocnemius muscles dramatically contract in an attempt to pull on the top of the tibia (aka the "shin bone"). And when a muscle contracts it is trying to shorten in length as it pulls upon an attached limb. And, if the muscles do in fact shorten, it's called a CONCENTRIC CONTRACTION.
But this is not the case when a runner lands because the momentum of the impact force briefly causes the knee angle to actually increase, lengthening the contracting muscles. This is called an ECCENTRIC CONTRACTION, and this is even more so when running downhill.
Eccentric contractions are much more stressful on the muscle fibres - in fact, in studies on treating delayed muscle onset soreness, exercise physiologists will purposely have their subjects do such contractions to produce soreness.
Having said that, it is the name of the game with running and a runner needs to be exposed to the eccentric contractions in training in order to minimize the risk of developing severe muscle tightnesssoreness during a race, especially in the longer half and full marathon races. And this is even more so on downhill routes (e.g., Boston Marathon).
And let's not forget this principle...
Although similar, the fact that there are clear differences in the mechanics and the degree to which the muscles groups are used mean it's not a perfect substitute for training a runner, as per the Specificity Principle.
Having said that, it is the name of the game with running and a runner needs to be exposed to the eccentric contractions in training in order to minimize the risk of developing severe muscle tightnesssoreness during a race, especially in the longer half and full marathon races. And this is even more so on downhill routes (e.g., Boston Marathon).
And let's not forget this principle...
Although similar, the fact that there are clear differences in the mechanics and the degree to which the muscles groups are used mean it's not a perfect substitute for training a runner, as per the Specificity Principle.
To Sum Up
Well, to finally answer your question:
1) Given the foregoing research studies, a good case can be made that doing some of both elliptical and treadmill exercise will more effectively addresses OVERALL cardiovascular and muscular fitness (if using the movable arm bars).
2) The elliptical presents a super cross training alternative when injured, or even when not injured as it's a relatively safer mode of exercise since:
a) there's less chance of unexpected torques and falls due to bad footing
(i.e., snow, ice, path roots)
b) because the foot platform moves with force so that there's less impact on
the joints; and
c) because the muscle contractions are predominantly concentric in
nature.
3) The fact that the oxygen consumption values can be about the same, means the calories burned can be equivalent which may be of concern for weight control.
4) The fact that the overall oxygen consumption values can be about the same, allows you to approximately match the amount of cardiovascular work done on your elliptical.
Certainly, the training effect on the heart muscle is about the same. After all, the heart doesn’t know what your body is doing – it works the same way on your honeymoon as on a 5 km. run…assuming the same intensity of course...
However, the oxygen consumption of the comparable muscles groups will differ between the activities, as per the Specificity Principle.
In any case, to make an approximate match you can use a Heart Rate Monitor to monitor your heart while running at a specific and constant paces of interest. Then, you simply match the heart rate while on the elliptical by adjusting the pace and resistance levels and not using the movable arm bars.
Putting it all together, your son is fortunate to add the elliptical to his training arsenal. Good purchase Dad.
Well, to finally answer your question:
1) Given the foregoing research studies, a good case can be made that doing some of both elliptical and treadmill exercise will more effectively addresses OVERALL cardiovascular and muscular fitness (if using the movable arm bars).
2) The elliptical presents a super cross training alternative when injured, or even when not injured as it's a relatively safer mode of exercise since:
a) there's less chance of unexpected torques and falls due to bad footing
(i.e., snow, ice, path roots)
b) because the foot platform moves with force so that there's less impact on
the joints; and
c) because the muscle contractions are predominantly concentric in
nature.
3) The fact that the oxygen consumption values can be about the same, means the calories burned can be equivalent which may be of concern for weight control.
4) The fact that the overall oxygen consumption values can be about the same, allows you to approximately match the amount of cardiovascular work done on your elliptical.
Certainly, the training effect on the heart muscle is about the same. After all, the heart doesn’t know what your body is doing – it works the same way on your honeymoon as on a 5 km. run…assuming the same intensity of course...
However, the oxygen consumption of the comparable muscles groups will differ between the activities, as per the Specificity Principle.
In any case, to make an approximate match you can use a Heart Rate Monitor to monitor your heart while running at a specific and constant paces of interest. Then, you simply match the heart rate while on the elliptical by adjusting the pace and resistance levels and not using the movable arm bars.
Putting it all together, your son is fortunate to add the elliptical to his training arsenal. Good purchase Dad.
