Choosing a simulator is a responsible matter. After all, some of them allow you to get a load on many muscles, while the action of others is concentrated on certain parts of the body. One of the most popular exercises due to its effectiveness and simplicity is the elliptical trainer. This is due to the fact that it allows you to get your body in shape, without putting too much stress on your arms and legs, which is especially important for women. But to understand how to get the most effective results, you need to understand how to properly use an elliptical trainer.
This device belongs to the category of cardio equipment. The elliptical trainer also has another name - orbitrack. During training, movements are performed as when running, walking on steps, riding an exercise bike, or skiing. The first models of elliptical trainers appeared not so long ago. Initially, their production was carried out by Precor. Modern elliptical trainers are equipped with electronics with a large selection of programs, a powerful flywheel, and movable handrails. This allows you to exercise more interestingly, work out and effectively pump different areas of the body and muscle groups.
What muscles work on the elliptical trainer?
The elliptical trainer trains a large number of muscles. During the training the following will work:
- muscles of the back of the thighs;
- buttock muscles;
- calf muscles;
- muscles of the shoulder girdle;
- back muscles;
- arm muscles;
- press.
At the same time, it is worth noting that for users of the elliptical trainer, a reverse stroke is also available, in which it is possible to work the muscles of the legs that are not used in the traditional program. Of course, in order to understand which muscles work on the machine, you need to try working with it at least once.
Practical advice: It is also worth understanding that you can combine different training programs, with an emphasis on one or another muscle. It is also worth noting that the effectiveness of the simulator for certain muscles largely depends on what position is taken.
The most common options when working out on an elliptical trainer are:
- An upright position, in which the head should be slightly raised, gaze directed forward in front of you. In this case, the action will be directed to all muscles.
- If you move backwards, provided that the body and head are positioned straight and the legs are slightly bent, the muscles of the buttocks and hamstrings will be worked.
- If you adopt a body position in which the body is tilted forward, the emphasis will be on the muscles of the thighs and calves.
- If your legs are bent at the knees as much as possible and your body is straight, you can do good exercises for the gluteal muscles, as well as the hamstrings.
To evaluate the effectiveness of an elliptical trainer, it is enough to compare photos of girls before and after the start of training, compare their physical shape and muscle tone. With regular exercise, you can significantly tighten your figure and also get rid of extra pounds.
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Advantages and disadvantages
With the right regimen, you lose excess weight, train the cardiovascular tract, and work on areas with problems.
Advantages of magnetic elliptical trainers:
- Training on it is effective, but gentle: it does not put stress on the knees, like an exercise bike. There is no strong load on the spine, as in a stepper. Muscles work intensely
- Ergonomic levers are important for working the chest and back without additional strength exercises;
- It will increase the enrichment of blood with oxygen, speed up the metabolism in the body and easily help you lose unnecessary pounds;
- Reliable, not dangerous;
- Even after fractures, rehabilitation exercises are possible, which will lead to the restoration of normal heart function and muscle tone after injuries;
- Selection of built-in programs;
- Improving the functioning of the cardiovascular tract;
- Some models will calculate the amount of body fat;
- Removes muscle spasms of neuralgic origin;
- Exploitation by family members from young to old;
- Minimum power consumption.
Disadvantages of magnetic elliptical trainers:
- They are highly expensive compared to other devices.
- Increased dimensions, no possibility of compact storage.
- Exercises on an ellipsoid require preliminary warm-up and stretching.
- A cardio machine on wheels is easy to move around the house, but is unstable during a workout.
- The level of training depends on the weight of the flywheel, the heavier, the better the effect. This means that a good device is quite heavy.
- Ideally, it is better to allocate a separate room for training, taking into account additional space around for free swing of pedals and handles.
- For now, high-quality models are only stationary.
- There are a number of contraindications for classes:
- Complicated heart diseases, accompanied by swelling and asthmatic attacks;
- Tachycardia;
- Thrombophlebitis;
- Lung diseases;
- Oncology;
- Diabetes;
- Acute infectious diseases;
Monitor your condition during training. If there is pain in the left side of the chest, shortness of breath and lack of air, dizziness, weakness and nausea, stop exercising. Consult a physician before exercising.
Benefits of using the Ellipsoid trainer
In addition to the fact that during exercise there is a beneficial effect on the body, the ellipse trainer allows you to improve your health.
If you work regularly, it will have the following effects:
- increasing the level of endurance;
- working out the muscle corset;
- strengthening the cardiovascular system;
- tightening problem areas;
- fight against excess weight;
- The respiratory system is strengthened, due to which the body cells are better saturated with oxygen.
The undeniable advantage of this simulator is that it helps to strengthen not only a separate muscle group, but also the entire body. Moreover, even with intense efforts on the machine, achieving the effect of a pumped-up figure is quite difficult. Thanks to this, the figure will not only be toned, but will also remain feminine.
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Variety of workouts
To tighten your body, you need to exercise about 3-4 times a week. The intensity should be chosen independently depending on the physiological characteristics and level of endurance. It can be gradually increased.
Power training
For a long time, the elliptical trainer was used for weight loss, and not for building muscle mass. And if you choose strength exercises, you can only increase endurance. It will not be possible to pump up a body with an elliptical bike.
Please note: It is recommended to choose this simulator program for those people who have good physical fitness. Otherwise, you will become overtired in class. With this program you will have to work three times a week for 30 minutes. In this case, the first part (10 minutes) should be devoted to warming up, the rest of the time should be work with increased strength.
High intensity cardio
Exercise bikes do not provide the same weight loss benefits as an elliptical trainer. During the workout, the buttocks and thighs are tensed, which warms up the whole body. This, in turn, will entail an increase in the consumption of fats in places where they are deposited. During the process, you need to carefully monitor your pulse and your well-being. Out of habit, it is not recommended to make great efforts.
When performing movements, it is not at all necessary to use the upper moving parts of the machine. For example, if the goal is to tighten the lower part of the body, then you can completely abandon them. In this case, it is recommended to group the upper limbs at waist level and focus on footwork. You can also shift your weight slightly onto a fixed support, while slightly tilting your body forward. It is recommended to conduct such exercises with a simulator three times a week.
Practical advice: Time is determined individually: in this matter, much depends on individual physiological characteristics and the degree of physical fitness and endurance. Before starting a serious load, a warm-up is a prerequisite.
Next, you can set the mileage on the simulator and with each new workout try to complete it faster than the previous result. For those who are just starting their physical exercises using an elliptical trainer, it is recommended to push off from 1.5 km. This will allow you to understand the load and determine your capabilities. After the body gets used to training, you can increase this figure to 3.5-4 km.
Normal intensity cardio
This is the best option for those who have a slim body, but do not want to miss the moment and let it go. Training with a simulator will tighten your skin, keep your muscles toned, get a boost of energy and burn extra calories. It is recommended to perform the movements with a straight back. In this situation, the load will be distributed over a large number of muscles.
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An important point is to maintain the correct position of the body, as well as the feet on the pedal of the simulator. During movements, neither the heel nor the toe should open from the surface. Essentially, the feet should “stick” to the pedal of the exercise machine and not change position until the end of the workout. Otherwise, the load level will be significantly lower. Moreover, there is a possibility of injury.
Practical advice: It is not recommended to use high loads the first time. It is best to start with a minimum, gradually increasing the intensity on the simulator. The frequency of classes should be 5 to 6 times a week. Time – 30 minutes.
To achieve a good result, you need to move at the same pace. Increasing or decreasing speed is not advisable. Low or medium load is recommended. If you want to tighten your back and arms, you need to use the handles during movements. If physical fitness allows, then over time the settings of the simulator can be increased by 3-5%.
Elliptical training program for weight loss
In practice, it has been proven more than once that it is possible to lose excess weight with the help of an ellipsoid. It is optimal to select exercises together with an experienced instructor. The specialist will select a special program taking into account the parameters of a particular person. But there are also general recommendations, the observance of which gives the desired effect:
- Classes are held every other day for 30 minutes.
- The loads are increased gradually, increasing the volume once a week.
- Simultaneously with the increase in loads, the duration of classes increases.
- Training on an elliptical trainer puts stress on the heart and respiratory system. To accelerate weight loss, exercise on the ellipse is carried out after strength training.
- During the training process, you need to monitor your heart rate, especially if the person is older than middle age.
The intensive part of the workout for effective fat burning is as follows:
- four-minute load 6-8 with the machine tilted forward at level 10;
- one-minute exercise without bending over with load at level 3;
- The exercise ends with stretching the muscles in your legs.
The intensive part of the workout cannot last more than five minutes and is accompanied by monitoring the heart rate and general well-being of the athlete.
Expert opinion
Egorova Natalya Sergeevna Dietitian, Nizhny Novgorod
A very good simulator, helps to work out many muscle groups, as well as carry out cardio training. You can buy it and install it at home to practice regularly. And yes, this one simulator is enough. You can safely practice on it without leaving home. And you won't have to waste time getting to the gym and back. Agree, this is very convenient.
I would like to note that before starting classes, you should consult with a fitness trainer and undergo a doctor’s examination. Specialists will check whether you have any contraindications to exercise, and will also determine the heart rate (heart rate) that you need for effective fat burning. After all, if during training you do not raise your heart rate to the required numbers, the training will be ineffective. So do not neglect consultations with specialists.
And further. Eat right and drink plenty of water. This will help you stay fit and lose weight much faster.
Elliptical trainer benefits and harms
The main advantages of the elliptical trainer are its high efficiency and safety. If you follow the basic recommendations and rules, it fully fulfills its functions and allows you to get your body in shape. Such simulators are suitable for almost all users. Thanks to a large number of programs, everyone can choose a load that suits them in terms of intensity, degree of physical fitness and endurance. That is why they are purchased by both people who have been involved in sports for a long time and beginners.
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However, like other equipment, the elliptical trainer has its own benefits and harms. In particular, people who have diseases of the joints, heart, blood vessels, and spine should approach training with caution. Before you start training on the simulator, it is recommended to consult with a trainer or a doctor who will help you choose the optimal program and degree of load.
Do not forget about contraindications:
- tachycardia;
- diabetes;
- angina pectoris;
- oncological diseases;
- thrombophlebitis;
- hypertensive crises with a regular frequency of repetition;
- swelling;
- attacks of cardiac asthma.
An elliptical trainer is the best option for those who want to lose weight. To lose extra pounds, it is not at all necessary to bring your body to complete exhaustion. It is enough to perform the prescribed set of physical exercises, which will allow you to get the desired result. In addition, regular exercise will tighten your skin, get rid of cellulite and sculpt your figure.
How to choose the right one for your home
Having looked for a suitable type of ellipsoid for yourself, you need to familiarize yourself with the design features in more detail. To choose the right elliptical trainer for home workouts, you need to find out what the weight capacity of the device is. Ellipsoids are designed for a person’s weight up to 120 kg. The optimal option is considered to be 10-15 kg higher than the weight of the athlete planning to exercise on sports equipment.
Information about the quality of the frame and body will help you choose the right quality elliptical exercise machine for your home. A reliable, durable device is certainly equipped with a durable frame in which every part fits tightly to the base. The device should not have any defects and, especially, backlash. It is preferable to choose a stationary model that does not have folding parts.
The main part is the flywheel. This is the wheel that sets the pedals in motion. If you want to choose an elliptical exercise machine for weight loss within the walls of your home, it is recommended to choose a model with a 15 kg flywheel. If you plan to use the exercise machine to keep fit, a unit with a flywheel weighing 8 kg is suitable.
Choosing an elliptical trainer for your home is a responsible matter. It is necessary to take into account details that affect the operation of the device. For example, rear- or front-wheel drive of a device plays an important role. With rear-wheel drive, the flywheel is located in the rear part of the structure, approximately between the practitioner’s legs. It is convenient and practical for people of any height. Thanks to this, rear-wheel drive elliptical trainers are popular among users who plan to exercise with the whole family.
Front-wheel drive models are larger and more expensive than the former. But those who have chosen such units for their home speak well of them. Users claim that front-wheel drive ellipsoids are ideal for combating excess weight. A distance of 30-40 cm between the pedals helps to lose excess body weight.
When choosing a home exercise machine, pay attention to the stride length. This factor depends on the physical fitness and individual characteristics of the user. It should be borne in mind that the step size for people of short stature and beginners should not exceed 30 cm. The most common models are exercise machines with a step length of 40 cm. They are suitable for people of average height and little experience in the world of sports.
The best option is considered to be a cardio machine with a step length of 50 cm. Trained athletes with sufficient experience in sports can train on such an ellipse.
There are models in which it is possible to change the angle of the pedals. This option is required for advanced users who know how to change parameters to get results.
When choosing the optimal model of a simulator, it is important to take into account possible contraindications for conducting classes. If any, a training plan should be developed together with your doctor.
How much does an elliptical trainer cost?
The cost of sports equipment is based on many factors. Manufacturers set prices for simulators depending on the presence or absence of the following characteristics:
- range of functions;
- the degree of load that the structure can withstand;
- type of shell;
- number of operating modes.
Depending on what the simulator is needed for and what effects it must have, the user selects the appropriate model. Mechanical units are affordable. They can be purchased for between $160 and $2,500. Expensive, but equipped with wide functionality, magnetic ellipses are of great benefit to athletes. Such units sell for prices ranging from $165 to $3,500. The most popular are electromagnetic mini ellipsoids, which can be purchased at prices ranging from 280 to 9 thousand dollars.
