Elliptical Trainer vs. Step Machine | Compare

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COMPARE ELLIPTICAL TRAINER AND STEP MACHINE

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The elliptical trainer is incredibly popular, as is the step machine. Both provide excellent cardiovascular workouts. Here we compare the elliptical trainer and step machine to give you an easy overview and guide.

	Elliptical Trainer	Step machine
Calorie burning	Targets upper and lower body. More calories are burned on the elliptical trainer. Can burn about 700 calories an hour.	A 63kg (10 stone) woman can burn 572 calories in an hour, with good posture.
Joints	Almost no impact using elliptical trainers, as the feet stay in contact with the pads throughout the movement. The use of the upper body also keeps joints mobile.	More impact that elliptical trainer. Research on injured athletes suggests that the use of a step machine as an alternative to cycling for knee rehabilitation has no harmful effect. Therefore not so bad for knees as often suggested.
Aerobic fitness	Excellent cardiovascular workout. Research shows that 3 months of training, three days a week, improves oxygen uptake significantly.	Brilliant for cardiovascular fitness. One study found that runners who only stepped for 9 weeks improved their performance as much as those who continued to run.
Muscles worked	Chest (pectoralis major) muscles. Also back of arm (triceps) and front arm (biceps) muscles. Hips (gluteus maximus), front of the thighs (quadriceps), back of the thighs (hamstrings), calves (gastrocnemius) and lower shin (tibialas anterior).	If good posture: calf muscles, gluteal muscles and hip flexors targeted.
Toned bottom	The elliptical trainer targets the thighs, hips and buttocks. There is less emphasis on the bottom muscles and more emphasis on the front of the thighs.	If good technique, the step machine is excellent for firming your buttocks and working your hip extensors hard. The deeper your steps, the greater the butt-firming effect.
Beginner-friendly	For the same work rate, the level of "perceived exertion" may be higher on the elliptical trainer, i.e. you feel as if you are working harder, but you're not. Requires some coordination.	The upper body is fixed while the legs move, which requires less coordination than the elliptical. There is some impact on the joints, especially the knees, as such it may not be the best choice for the very overweight.
Common mistakes	Excessive rotational movement from the waist in order to push the hand levers forward. Placing the heel off the foot plate (i.e. most of your weight on the front section of foot) for an extended periods of time, which causes sore calf muscles.	Supporting body weight with arms. Leaning too far forward. Both mistakes place excessive pressure on the lower back.
Posture	Look forward and stand tall throughout. No slouching! Place feet centrally on the foot pedals. Ensure your heel is down on the foot plate when ever you can, in order to stretch the calf muscles.	Keep your back upright and use your hands for balance, when (lightly) holding onto the handles.
Stretching	All muscles, particularly upper leg and calf muscles.	All muscles, particularly calf and quadriceps (thighs).
Tips	Aim for larger controlled movements, rather than a small jerking action. Use your arms to help control the speed and also to assist your legs.	Beginners should keep a smooth rhythm, with medium sized steps.


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