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Extension is when you increase the angle between two bones. Straightening your arms during your elliptical workout works strengthens the triceps -- the muscles on the back of your upper arms. You also work your shoulder, chest and back muscles in the upper body, and glutes, quadriceps and hamstrings in the lower body.

A typical 150-minute weekly goal is accomplished with 30 minutes a day on five different days.

Yes, if you gradually train yourself up to it. Each time you workout on the treadmill build up the speed gradually. Always set a speed that you are comfortable with, at which your running form is still good. If you go beyond this speed you increase the chances of an accident or impact injuries. Use the safety clip, it will stop the machine if you f

Cycling or spinning on a stationary bike at a vigorous intensity and cycling an elliptical machine are the best for burning the most calories. A 200-pound person will burn about 1,032 calories in a 60-minute spinning or elliptical workout. Using a treadmill for running can also be efficient.

You can get an effective aerobic workout with both an elliptical machine and a treadmill. However, elliptical machines might offer some advantages over treadmills. For example: Using an elliptical machine can be less stressful on your knees, hips and back than is running on a treadmill.

Experiment with the cardio equipment. Treadmills, elliptical machines, stair climbers, rowers, exercise bikes and ladder climbers all have one thing in common -- they burn calories. This, in turn, will promote weight reduction in your legs and throughout the rest of your body.