An elliptical trainer is a stationary machine that is a cross between a stair climber and a cross-country ski machine. Its pedals move in a circular, or elliptical motion, while the handlebars move forward and backward. By using both upper-body and lower-body movements against the machine's resistance, you get a total-body workout that can build strength, endurance and stamina.

People with knee or back issues find an elliptical especially beneficial. The smooth, rotating motion of the pedals is easy on your joints. Unlike running on a treadmill, where your legs do a lot of pounding, there is no jarring or high impact on the body because your feet stay on the pedals the entire time. You can even move the pedals backward for more of a challenge.

Ellipticals provide a significant way to burn calories. Someone weighing 150 pounds can burn an average of 300 calories in 30 minutes. To boost this caloric burn, you can increase the incline and speed. Another option is to do interval training, during which you increase the intensity for one minute, go back to a comfortable pace for one minute and repeat this cycle for 20 to 30 minutes.

An elliptical trainer will cost you $300 to $3,000 depending on the features. Higher-priced models have more settings and smoother mechanics.

When you're done, don't forget to stretch.

Photo: jupiterimages

If you've ever wondered if an elliptical trainer is a worthy piece of workout equipment, let us tell you: Yes. That's Fit.ca agrees, calling it "a great machine for an all-over body workout."

It's a combination of a stair climber and a cross-country ski machine, with pedals that move in an oval-shaped motion, and it works both the lower and upper body, with its forward and backward leg motions and its movable handlebars. On its own, an elliptical workout will help you torch through 300 to 400 calories (for a moderate to vigorous 30-minute session). With a little extra push, you can really up the burn.

You can increase your intensity and your incline, for starters -- every two minutes for 30 seconds to one minute; then bring it back down. Or grab some hand weights and swing your arms while you motor along, you'll use more muscle this way. You can also change directions -- forward works the quads; backwards gets the hamstrings -- which will help you work out longer. Although, backwards might not be better -- but Liz has more on that.

To figure out how hard you need to work to burn the calories in cookies, sandwiches, nuts and more, check out this AOL Health exercise estimator.

Walk in to nearly any gym and you'll probably see someone going in reverse on an elliptical trainer. Why not? It goes in two directions. However, diet and fitness expert Liz Neporent found that exercising backwards isn't giving your glutes a better workout, and there's really no reason for it.

Some folks just like the change of pace, and going backwards definitely mixes things up. But the risks on machines outweigh the benefits, according to Liz. Spinning bike manufacturers tell trainers not to include any retro-cycling in classes because of the chance for injury, and even elliptical makers say the reverse motion wasn't intended for workouts. As for calorie burn, there is some evidence there is a higher calorie burn in walking backwards, but the evidence is minimal. Despite the lack of evidence, are you still moving in reverse?

Last week we asked people how high-tech their workouts were, and the responses were mixed.

• 35 percent said all you need are a decent pair of sneakers and some basic athletic equipment. Summer is the perfect excuse to unplug. Try tennis, basketball, Frisbee, beach paddleball or even bocce to get moving while having fun.
• 33 percent said you're using the machines at the gym, but that's about it. You're not super high-tech, but your fitness routine definitely involves a power outlet.
• 31 percent said you're completely plugged in. Not only are you uploading your playlist on your iPod, you've got a heart rate monitor strapped on, and when you get back home you're logging your trek online.

Liz Neporent is a diet and fitness expert and author of 12 fitness bestsellers. She regularly appears on national TV programs and is the president of Wellness 360, a New-York based wellness provider. You can also follow her on Twitter @lizzyfit.

Does exercising backwards give you a better butt workout? – Arlene Burger - NY

Photo: surfergirl143, Flickr

When I go to the gym I always see a few people turned around on the stair climbers and elliptical trainers, furiously stepping away. I catch a couple more people attempting to walk and jog backward on the treadmill. And when I go to the park, I occasionally notice people turned around walking and jogging backwards.

Backwards exercising – or "retro" exercising as trendy fitness buffs call it -- has always attracted a small but fun-loving crowd. There's an annual backwards mile in Central Park here in New York every April Fool's Day, and there are several runners from Italy who continually trade the title of World's Fastest Backward Runner um ... back and forth. But in the past decade, exercising in reverse has shifted into high gear thanks to the popularity of machines like elliptical trainers, stair climbers and spinning bikes that allow you to move both backwards and forwards.

Have fitness questions? Fitz has your answers. Our Thats Fit fitness expert -- and now your own virtual personal trainer -- will help you get fit, increase your overall health and do it in a fun way. Drop your questions here in the Comments section below and we'll choose one per week to publish on That's Fit! Learn more about Fitz here.

Q. Fitz. My husband and I are ready to purchase a cardio machine for our home, but can't decide which to buy. He wants to get an elliptical machine, but I want a stepper so I can burn more calories. Which machine should we get to help us lose weight the fastest? Angie

A. Hello, Miss Angie. What an exciting purchase to make! I'm thrilled that you two are investing in your health, which is vital for ensuring a long and happy life together. Cardiovascular training is beneficial for your heart, lungs and weight-loss efforts. I'm happy to help you choose the machine that is right for you.

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That's Fit Club is our feature devoted to you, the reader! We have all learned so much on our paths to becoming more fit, and now it's time to learn from and inspire each other! That's Fit Club members are constantly working to better themselves. Some are perfect; some are not. But all have health on the mind.

Name: Chuck Marshall

Age: 44

Occupation: Programmer

How often do you exercise? Five to six days a week .

What type of exercise do you do? Body weight strength training and cardio. I like to do intervals, elliptical, rowing, and running (when I'm not injured).

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That's Fit Club is our feature devoted to you, the reader! We have all learned so much on our paths to becoming more fit, and now it's time to learn from and inspire each other! That's Fit Club members are constantly working to better themselves. Some are perfect; some are not. But all have health on the mind. Besides showing you off, we want to reward you for all of your hard work! Everlast and Everlast Woman are giving gorgeous workout T-shirts to each featured member! To join, please send Fitz your answers to these questions with a photo of yourself. Time for you to be the motivator!

Name: Shannon Jack

Age: 32

Occupation: Child Care Provider

How often do you exercise? Four to five days a week

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Would you want your kid running on a treadmill to stay fit? More importantly, would your kid be interested in running in one place? One toy manufacturer says yes to both questions and has developed a couple of new fitness products designed with little ones in mind -- Fitness Fun's My Treadmill and Glide-a-Stride. But the exercise machines are causing quite a stir, according to Boston.com.

On one hand, something has to be done to combat childhood obesity and inactivity. On the other?

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I always get a kick out of watching people at the gym, especially in the free weight and stretching areas. Everyone has their own way of doing crunches, or lunges, or squats, probably because they're trying to target their trouble spot.

However, the cardio machine you choose can have a lot to do with the area you target. Women's Health magazine listed the best cardio machines for your bum, and you can check them out in our gallery. After all, if you're putting in the time at the gym, you want to make sure you're getting the most out of it you can, right?

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Have fitness questions? Fitz has your answer. Our ThatsFit.com fitness expert -- and now your own virtual personal trainer -- will help you get fit, increase your overall health and do it in a fun way. Drop your questions here in the Comments section below and we'll choose one per week to publish on That's Fit! Learn more about Fitz here.

Q. Hey Fitz. I blew it! I am going on vacation with a bunch of my college buddies and some hot girls in four weeks. I've totally slacked off on my workouts since school ended and now I'd like to get ripped again before we head to Mexico. What can I do at my gym to shred a bit of fat and get buff quick before the trip? I know I'm a dork for slacking, but I also know you can help me improve. I'm willing to do the work! Jason

A. Familiar story Jason! You're not the only one who's taken some time off from their fitness training only to have it blow up in your face. You're also not the first person to try and undo the damage quickly. Four weeks is a pretty decent amount of time, so if you are really clean with your eating habits and start training intensely ... I think it would be safe to take off at least 10 pounds before you see Mexico, and all of those hot girls see you!

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My home treadmill has a strategic location -- right smack dab in my kids' playroom so I can work out and watch my boys play at the same time. ER actress Linda Cardellini has a strategic spot for her exercise equipment too.

"I have an elliptical machine at my house that I placed between the kitchen and the couch," Cardellini tells Good Housekeeping in the June 2008 magazine. "So I can't sit there and eat bonbons on the couch -- I've got to get up and work out."

Got a strategy for your workout routine? Feel free to tell all.

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Have you ever been at the gym, kicking butt on the elliptical, only to look outside and see a perfect, gorgeous day that you're missing because you're in a gym? Or, do you like the idea of biking for fun, fitness, or transportation, but have less love for some of the things that come with biking (seat pain, hunched over position, catching on chain, etc.)? If so, you might want to get on the wait list for the elliptiGO Glide Bike.

The elliptiGO is a cross between a bike and an elliptical trainer, "combining the best aspects of running and cycling to create a fun and effective means of exercising outdoors." Since you're in a standing position while riding it, you have increased visibility and a distinct lack of pain in the genitals (because, be honest -- how many of you have opted out of a long bike ride because you knew how bad your privates would hurt afterward? I'm always amazed that true cyclists can ever have sex!).

It's easily modifiable, so you can go at your own pace using your own stride. There are eight gears, allowing you to work really hard and go as fast as 25 mph, or cruise along at closer to 6mph.

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I was running on a new treadmill at my local gym yesterday, and I had really exerted myself and my breathing started getting a little out of control (I'm asthmatic, so I'm careful not to overdo). I slowed to a walk, and as I did so, I put my hands on the heart rate monitors, and ... according to the display, my heart rate was at only 112, but I know from monitoring it at other times, at a similar intensity, it has shown 180+. Huh?

I've noticed before that my heart rate fluctuates considerably depending on the day, but never looked into it. Yesterday, though, it made me realize that I really have no idea what heart rate I reach at my peak, and what I maintain.

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Today is the first day of spring, yet it's still a little too cold out in some parts of the country to fully embrace an outdoor workout. Fortunately, you can always go on fitness journey right in your gym!!

As far as suggestions go, my only one is to try to get to the gym during some of its least busy times. That's because the workout -- er, I mean, fitness journey -- you're about to embark on requires the use of several different machines. So, going on the assumption that you took my advice, let's start the workout.

Run the Roads. Start by walking two or three minutes on a treadmill to warm up. Then, once your body feels like the blood is pumping, ramp up the intensity. At the same time, increase the incline. Blast out five minutes of running, doing your best to pretend you're pounding the actual pavement (just don't wave at any invisible friends that may drive by in their make believe cars).

Bike Up the Hill. Without taking a break, go right from the treadmill to a stationary bike. Set the resistance to a higher level than what you are accustomed to. Picture yourself steadily biking your way up a steep hillside as you pedal for five minutes.

Climb the Mountain. Jump on the stepper and get those legs moving. It may not be as scenic as hiking up the side of a good sized rock, but it will feel about the same on your legs and lungs. Go for a hard five minutes.

Ski the Summit. Now that you've hiked up the mountain, you can cross-country ski your way across the top of it. While it doesn't exactly mimic the motion of cross-country skiing, an elliptical machine is a reasonable facsimile. Finish your workout with five hard minutes.

This intense twenty-minute workout is enough to get your heart pumping good and hard. Even if you can't get into the whole imagination part of it, the constant jumping from work station to work station will certainly keep you from getting bored.