How to work out on an elliptical trainer for weight loss. Goodbye extra pounds: I buy an elliptical trainer
An ellipsoid belongs to the group of cardiovascular machines that have a beneficial effect on the cardiovascular system and the body as a whole. When observing the training regimen and understanding how to properly exercise on an elliptical trainer to lose weight, it shows a fairly high level of efficiency. Moreover, the orbit track has practically no drawbacks inherent in other simulators of the cardio group.
An elliptical trainer will act as a faithful assistant in how to lose weight, increasing muscle tone and helping to burn calories. Both fitness beginners and athletes can effectively train on an ellipsoid for weight loss.
Pros of using an ellipsoid:
- During training, all parts of the body synchronously move along an elliptical trajectory, which excellently trains the gluteal muscles, as well as the muscles of the hips, lower legs and the upper limb belt.
- The legs bent during the session spring, therefore, an increased load is not created in the knee joints and ankle, which allows the use of the orbitrek for those who have joint or vascular diseases of the lower extremity belt.
- Bidirectional movement back and forth makes it possible to train muscle groups remaining on other cardio machines without load.
Before you start practicing on an ellipsoid, you need to consult a specialist to determine if you have any contraindications for exercising on this simulator, how much and how to do it correctly to lose weight. He will also select the appropriate training regimen for your individual age and physical characteristics.
A doctor’s consultation will be required and whether pregnant women can practice on an elliptical trainer. Due to the minimal articular load, this simulator is often recommended for healthy women during pregnancy to avoid losing physical fitness. However, do not forget about the threats of miscarriages and contraindications to physical activity.
The correlation of training time with your biological rhythms will be correct: morning hours are for “early birds”, evening hours are for “owls” (but no later than 2 hours before bedtime). If you can’t train in the morning or in the evening, four hours in the afternoon can be considered the optimal time to start a workout.
Contraindications to the use of orbitrek
Classes on the elliptical trainer are contraindicated in the presence of:
- severe heart or vascular insufficiency;
- thrombophlebitis and varicose veins;
- diabetes mellitus;
- bouts of tachycardia or angina pectoris;
- oncological diseases;
- acute infectious diseases.
It is necessary to establish the optimal time of day for classes. Fasting morning exercise will burn the maximum number of calories. However, it is recommended to start classes no earlier than 1.5–2 hours after waking up.
Fasting is not recommended for beginners (the period of adaptation to classes lasts about 3 months), hypotension, hypertension and cores. Also, people with gastritis and a tendency to fainting cannot be trained on an empty stomach.
If chest tightness, difficulty breathing, weakness or dizziness occur, you should immediately interrupt the training and consult a doctor. And then you need to figure out whether it is advisable to continue using the orbit track or whether it will be better to bring your body into proper shape in other ways.
Load level and technique of movements
With any physical activity, calories are wasted. But in order to lose weight, energy consumption must be higher than consumption. Therefore, you will need to clearly understand how to engage in an elliptical trainer in order to lose weight.
For an hour of training in the orbit track, 300 to 700 calories are spent. But the number of calories burned depends on the respiratory rate, heart rate, weight, individual characteristics of the body, etc. To understand how to exercise on an elliptical trainer in order to lose weight, you need to correctly assess your body's readiness for physical activity.
A criterion for the intensity of the training process is the increasing heart rate (HR). This indicator is expressed as a percentage of the maximum age heart rate (MVP). It is determined simply: from 220 subtract the figure of your age.
At the beginning of the training process, heart rate should not be higher than 65–70% of the profit center. And then the required level of intensity is determined by the level of fitness. For a beginner who is just starting to use training on an elliptical weight loss simulator, good results will be with a heart rate of 110–120. And for trainees, increased loads will be required to raise the degree of training efficiency.
In 10 minutes. the stress pulse is measured from the beginning of the lesson: for a beginner, it should be 60–70% of the profit center. Endurance training and the process of burning fat tissue occur in different pulse zones. For weight loss, aerobic (60–70%) and a fitness zone (70–80%) are optimal. Moreover, maximum fat burning provides training in the fitness zone.
Using elliptical trainer, you must follow the precautionary rules. So, in order to avoid a possible blow, you do not need to lean on the levers until you stand on the pedals with both legs. Better hold on to static handrails.
The sequence of translational movements in the orbit is similar to skiing. Move the pedal with your right foot and pull the lever towards you with your left hand. Then follows the movement of the left leg and the movement of the right hand lever towards itself.
During training, you need to keep your back straight and your head up. The movements should be smooth, without jerking.
If you correctly use the elliptical trainer for weight loss, classes will enhance the effectiveness of any diet, even the usual restriction of fatty-sweet-flour. You can forget about jogging in the rain, an early rise due to the need to go to the other end of the city to do fitness, other joys of being slimmer with sports. - It is convenient and effective, but those who lament about the inability to lose weight on an ellipsoid, for the most part, probably ignore the simple rules of training and nutrition.
What muscles work on an elliptical trainer
Any trained trainer will quickly dispel your concerns about “pumping your hips, buttocks and back.” Often girls take for a set muscle mass weight gain due to edema, or gain in fat mass due to malnutrition. You can slightly increase in the volume of hips, buttocks, hands in the first 2 weeks of classes, but after only 20 days you will begin to rapidly lose centimeters, kilograms.
Most experts advise you not to weigh yourself for the first 2-3 months of training, especially if your mood depends on the number of weights. Your clothes will tell you how effective weight loss is and whether to adjust the program.
So, what muscles work when you work out with an elliptical trainer?
- During walking, even with high resistance, only “slow” red muscle fibers of the first type work. They are by nature not prone to pumping, increasing in volume.
- White or fast muscle fibers work “on a jerk”, they can be activated by training on an elliptical trainer only if you suddenly suddenly increase the load from minimum to maximum and “let go” that there is strength, but you will move no more than 2 minutes.
This mode has nothing to do with regular interval training for weight loss, it is used in professional sports, crossfit to increase strength endurance, and the athlete's power. A simulator for such a sprint needs a professional, from those that are installed for fitness clubs and cost much more than home ones.
How to exercise on an elliptical weight loss simulator
First, you need to decide on the training time. The popular tip, “work half an hour in the morning on an empty stomach for breakfast,” is good only if you:
- Not hypotonic;
- Do not follow a diet in the style of "do not eat after three, four or six in the evening," but eat 3-4 hours before bedtime;
- Not prone to fainting, sudden fluctuations in blood pressure;
- Do not have deviations in the work of the heart;
- Do not have problems with reflux, increased acidity of gastric juice;
- By the time the program is mastered, you have been training for at least 3 months.
Indeed, exercising in the morning on an empty stomach can burn more fat. However, if you have contraindications, just exercise 2 hours after the next meal, try to ensure that the food before the workout consists of vegetables without carbohydrates.
The second principle of an effective workout for weight loss is the use of a heart rate monitor to regulate the load. Buy a device with a chest sensor, built-in ellipsoid sensors are often mistaken.
How much to do on an elliptical trainer?
In the first 3 months of training, you should do it 3-4 times a week. Training should be from 40 minutes, their zone is 50-60% of the load of the maximum heart rate (heart rate). This mode will help you to get in shape, prepare for interval training physically.
- On average, 40 minutes of this pace will help get rid of 300-400 kcal.
Additionally, perform basic strength exercises - squats, push-ups, pull-ups. Make up a power complex, do it 2-3 times a week, doing an ellipsoidal trainer after strength exercises.
The next 3 months should be devoted to increasing the load, overcoming adaptation. Now you will be very useful, but it is better not to use the built-in, and again, focus on the pulse.
To lose weight effectively on an elliptical trainerarrange 5 workouts per week. Let 3 of them be 40-minute, as in the last quarter, and 2 - interval.
- First interval training: 10 minutes of warm-up, heart rate output 50-60% of maximum. Then alternate 4 minutes of work 50-60% of HR-Max and 2 minutes of work 70% of HR-Max, work up to half an hour, do a five-minute hitch rather slow pace.
- Second interval training: 5 minutes of warm-up. Then 3 minutes 50% of heart rate-max, 1 minute 80% of heart rate-max, work up to 20 minutes, do a 5-minute hitch.
Perform strength exercises on the day of "calm" training, after intervals do only.
Keep an eye on your posture while moving, try to retract your stomach and straighten your back, and don’t walk on your toes, even if it’s very difficult for you and the results are not long in coming.
Elliptical weight loss simulator: reviews
Natalia, 24 years old. For a long time I wanted myself such a simulator, but still did not have enough money, then time. And here, on my birthday, my husband gave it to me) No! I'm not fat. Just after giving birth, she recovered a little and the muscle tone was already not the same. On the second day, I already started to study. I trained in the morning on an empty stomach (I get up early) and so 4 times a week, well, and if I had time, I sometimes trained in the evening. Together with the training, she did elementary complex exercises: press, squats, push-ups. I’ve been training at this pace for three months now. I began to eat more correctly, the last time I eat 4 hours before bedtime. Of the extra 17 kg, I threw off about 5 kg, the priest and belly were noticeably tightened. I am very pleased with the result, I will continue.
Tatyana, 21 years old. They gave me an elliptical trainer, a relative bought it, and I was too lazy to practice it, so I gave it to me. At first I started training on it for 30 minutes, it was hard, at the end of the workout all my clothes were wet from sweat. Engaged in a day. Now I am doing the same every other day, but for 45 minutes each. The effect for 2 months of use - the abdomen, sides, hips, buttocks strongly tightened, became smaller in volume, more elastic. It took a little weight 2.5 kg, with my weight 58 kg. But this is right, because fat is much lighter than muscle. I like the result, I will continue to study
Fitness trainer Elena Selivanova for.
- this is what you need. The elliptical trainer is universal. It will be good for both beginners and experienced athletes.
This type of exercise machine loads the arms, buttocks, broad back muscles, chest muscles, almost all leg muscles, even the cervical muscle. It will allow you to move not only forward, but also backward. This class advantage is achieved through an elliptical trajectory.
Big plus It is that the load on the joints during training will be the most sparing. It is known that people who suffer overweightare not recommended or other activities characterized by increased stress on knee-joint. Intensive training can damage the ligaments and tendons. In the case of an elliptical trainer, this probability is minimized. For this reason, it is much more effective than, for example,.
It is clear that training on an elliptical trainer without reducing the number of calories consumed is not effective. Therefore, no matter how intense the activity, you should also take care lighter diet.
In the first 2 weeks of training, the volume of the hips, buttocks, arms can increase due to muscle building. However, then you will quickly begin to lose centimeters.In general, the benefits of an elliptical trainer, if you exercise on it regularly, will be double that of shaping. It will greatly increase stamina and overall vitality.
CONTRAINDICATIONS for training on an elliptical trainer will be relatively few. Training is not recommended because it suffers from frequent hypertensive crises and heart failure. If during exercise you have headaches, nausea, shortness of breath, heart pain, they should be stopped immediately. In addition, you should not be engaged in experiencing attacks of tachycardia, cardiac asthma, angina pectoris. You should not deal with suffering from diabetes mellitus, cancer, thrombophlebitis and severe edema.
Vera, 37 years old
I studied on the ellipsoid for six months. During this time, not only lost weight, my body became completely different. In addition to almost daily home workouts, I also do dancing at the fitness club. Hip-hop helps to relax, allow yourself to move to the fullest, but he does not give the necessary physical load. I try to adhere to the principles healthy eating. For the most part I eat fruits, sometimes steamed, I drink a lot of water. For half a year I lost 10 kg. The volume of the waist and hips decreased by one and a half centimeters. The clothes had to be changed. I was engaged in 40 minutes in a day. Tired slightly. The loads were uniform. I noticed that after training my back hurts a little, although for the most part it was easy to do. The ellipsoid is a terrific exercise machine, because it makes the whole body beautiful and fit. My figure was just perfect. I liked the ellipsoid by the variety of loads and the ability to train all muscles at once. True, I practiced mainly direct and reverse walking. But in the near future I want to practice more and under the slope. I practiced almost a year for an hour 3-4 times a week. My diet is normal. I don’t drink alcohol and try not to abuse fast food and sweets, not to overeat and not to eat at night. In addition to the simulator, I go to the hall for stretching. Over the year, my weight has decreased by 15 kg. Waist size is less by 3 cm, the stomach tightened. I was a fat woman, and I became slim and fit. Everyone looks at my figure. She became more confident in herself, more active in life, increased self-esteem, it became easier to communicate. I really like the elliptical trainer. Despite being overweight at the beginning of the year, training was generally easy.In order for the exercises on the elliptical trainer to be as effective as possible and bring only positive results, it is necessary to conduct them correctly. We will talk about how to do this in an article.
The basic rules of training for weight loss
- Best practice in the morning. At this time of day, there is a minimum of insulin in the blood, which prevents the burning of fats, which contributes to the rapid loss of mass. However, not everyone has the opportunity to train in the morning, so often there is no choice.
- Of course, training in the gym is preferable. There are a large number of different simulators that act on other muscles than the cross-trainer. Also, the program, compiled by a personal trainer taking into account medical indications and body characteristics, greatly accelerates weight loss. However, you can purchase an elliptical trainer for the home. Most often, such models are smaller in size.
- It is best to combine workouts with diets. However, we must not forget that the body, which gets tired, needs useful substances. Therefore, the most severe diet is not an option. It is also better to exclude the option with no food intake after 6 hours. It is best to eat a little, but 3-4 hours from sleep. Before training, 2 hours is better to refrain from eating food. It is not necessary to consume a large amount of water, and during training it is better to try not to drink at all.
- When choosing clothes, it is best to stick to standard tracksuits. It is preferable to choose a form of synthetics. Cotton, although it has significant advantages over it, is not suitable for training. It is very heavy, can stretch out, does not tolerate frequent washing and does not absorb moisture well. Synthetics is a good temperature regulator, it keeps its shape, absorbs moisture well and is not afraid of washing.
- Absolutely every workout must begin with a warm-up. It should only warm up the muscles, stretch them, so that during the exercises themselves not to get injured. You need to use those muscles that will work during training. Breathing exercises are performed at the beginning of the workout. Mandatory is stretching, which must be done for several minutes. No need to try to complete the warm-up as quickly as possible, this can damage the body. When training on a cross-trainer, it is necessary to knead the muscles of the legs, arms, and the back sections, the neck movements will also be useful.
Heart rate calculation (heart rate)
- As you know, any workout increases the heart rate. However, there are permissible limits beyond which it is impossible to go, otherwise there may be serious health problems. Classes on the elliptical trainer favorably affect the work of the heart, but the loads are needed in moderation. For a beginner who is practicing for the first time, 110-120 beats per minute are considered the normal frequency. If the physical form of the trainee is more prepared, then these indicators can be increased.
- At the very beginning of training, usually about 7 weeks, the heart rate should not exceed 65–70%, which are obtained from the maximum allowable value described below. Do not neglect this, otherwise the beginner may have health problems.
- The maximum allowable frequency is calculated by the formula "220 minus age", for example, 220 - 35 \u003d 185. The older the person, the less his maximum allowable pulse value.
- To calculate the heart rate, you need to put a hand on the neck, in the region of the carotid artery, or on the wrist of the other hand. This must be done in the first 10 seconds after the end of the lesson. Knowing the result in 10 seconds, it is easy to calculate the frequency of beats per minute by multiplying the value by 6. If you measure the pulse after a longer time, it will be lower than during classes.
- In people with experience in training, the frequency of beats per minute should be in the region of 80% from the permissible maximum value.
- It must be remembered that after training you need to feel comfortable. No need to chase the result, you can’t buy health.
Basic body positions
- The main thing. The body is perpendicular to the floor, the head is slightly raised up.
- Backward movement. The legs are bent at the knees, the load is directed to the hamstrings and muscles of the buttocks.
- For calves and hips. The case is directed a little forward, but it is kept straight.
- Half squat. The load is directed to the muscles described in position 2.
Programs
Hitch
Hitch is an exercise to gradually slow the pulse and calm the muscles.
Very similar to a warm-up, in fact, includes the same exercises:
- On the breath. A few minutes you just need to breathe slowly and deeply. This reduces the number of heart attacks and helps calm the body as a whole.
- Stretching. It must be performed within 3-5 minutes. You can not swap it with breathing exercises.
A very effective way to lose weight. For training, you can go to the gym or buy a simulator home. In no case should you neglect ChES and medical contraindications. Also, do not skip from beginner level to a program for professionals.
Muscle involved
- The elliptical trainer acts on all major muscle groups. The practitioner does not feel the desync in the body. All movements go so smoothly that they are not felt.
- The pedals, which, when torsion produce the shape of an oval, work well on the legs, namely on the calves and hips. The load on the joints is minimal, as the movements of the legs are smooth, not sharp. This property distinguishes an elliptical trainer from a treadmill. That is why people of mature age choose a cross-trainer. However, many girls and men also lean toward an elliptical trainer.
- A great advantage is also the reverse function. At the same time, the gluteal muscles act, which remain motionless when exercising on other simulators. This feature is very useful for those girls and women who want to stay fit. Hamstrings also work, which are very difficult to use.
- Elliptical trainers of many models have handles that are connected to pedals. This feature also allows you to train your hands. Highly useful property not only for men, but also for the fairer sex.
Comparison with other simulators
He, like all cardiovascular machines, increases the effect of any diet (for example,). Even an ordinary diet in the form of a simple restriction in the intake of high-calorie food can greatly affect weight loss, if combined with regular physical activity on the cross trainer.
The elliptical trainer has impressive advantages over a treadmill, namely:
- during training, a much larger number of muscles interact on it;
- if running can be contraindicated in health, then training on an elliptical trainer is available to almost everyone;
- when training on, joints can be very painful, which does not happen on the cross-trainer;
- smooth movements of pedals and knobs do not worsen the state of health even for those who suffer from pain in certain muscle groups.
Difference from stepper
- the stepper imitates the climb up the stairs, and, therefore, acts only on certain muscle groups;
- the elliptical trainer combines elements, so it contributes much more to weight loss.
The exercise bike simulates a bicycle. Therefore, the differences will be very significant:
- cross-trainer affects a much larger number of muscle groups;
- these models are similar in terms of smooth movements, and here and there it is necessary to pedal smoothly, which favorably affects the body;
- the advantage is that, acting on a smaller number of muscle groups, it affects individual ones very much, when training on it it is very easy to lose extra pounds on the legs.
Differences of cross-trainer from rowing
- as well, it acts well on individual muscles, in this case, on the hands, which cannot be said about elliptical;
- the cross-trainer also acts on the hands, but still its main purpose is to train muscle groups located on the legs.
Contraindications
- before you begin to actively engage in an elliptical trainer, you must consult your doctor;
- if there are problems with the cardiovascular system, then it is better to refuse training, since there is a likelihood of an exacerbation of the disease;
- it’s best to start with a low level of difficulty. The cross-trainer, although it involves smooth movements, but the load on the muscles is quite large, it just is not felt, this applies primarily to people with excess weight and muscle diseases.
The elliptical trainer got its name due to the trajectory of the ellipse, which is described by the pedals during training. Other names: ellipsoid, orbitrek. You can use such a simulator for different purposes, in particular, to lose weight. We will tell you how to deal with the elliptical trainer in order to achieve the most effective results.
Basic movements
Even those who see for the first time intuitively understand what and how to do. Feet are placed on the pedals, hands are grabbed by the handrails, and then everything turns out automatically. The athlete performs rotating and simultaneously reciprocating movements of the legs that describe the ellipse. Hands move back and forth. It turns out a kind of imitation of the usual step.
In any the gym necessarily have an orbitrek. But if you want to practice at home, you can purchase a simulator at http://bonustorg.ru/orbitreki. Here are a variety of models with a detailed description of all the functions. An ellipsoid at home saves a lot of time: you do not need to go to the gym, and you can combine home workout with watching TV shows.
Workout efficiency
During training in the orbit track, almost all muscle groups are involved:
- hips;
- buttocks;
- shoulders;
- backs;
- breasts.
Plus, an ellipsoid involves moving both forward and backward. This allows you to train also those muscles that rest when exercising on other simulators.
Losing weight while exercising on an elliptical trainer is very simple. After all, during training, a large number of calories are burned. In addition, the orbitreck provides cardiac loading, so every day you will become more enduring, so classes will become more productive. It is only necessary to observe the regularity of training.
There are three simple tips, following which you can achieve positive results and lose weight. During classes on an elliptical trainer, primarily legs and arms lose weight. But subject to a certain intensity of training, you can achieve a decrease in the waist and other problem areas.
You need to practice at a moderate pace, but with a small load. In the gym, the instructor will help you configure the orbit track for the desired function. At home, you need to study the manual for the simulator and set a certain mode.
The very first workout should last 20-25 minutes. Gradually, you need to increase the time by throwing 1-2 minutes in 3-4 days.
If you can’t do it every day, you need to choose a different frequency, but strictly follow it. For example, train every other day or only on weekdays. The main thing is not to miss workouts.
Important! Training on an ellipsoid should be continuous. That is, you can not stop to rest. If you feel that you are very tired, you should reduce the load by changing the mode to a lighter one.
Classes on the elliptical trainer are very effective for weight loss. You will see the first results after a month of constant training. It is advisable to weigh on electronic scales before and after each lesson (it is not recommended to drink water during training) and enter the results in the table. This will make it possible to observe positive dynamics more clearly. And, of course, dieting (limiting fatty, fried and floury) and fractional nutrition (in small portions several times a day) in combination with training will allow you to lose weight much faster.