How to practice on an elliptical trainer

The elliptical trainer is a cardiovascular machine, where you can exercise comfortably at home. It harmoniously combines a treadmill, exercise bike and stepper. Training on this simulator simulates the process of running. Unlike running, it exerts a much smaller strain on the joints. Therefore, it is suitable for people of all ages. Because of the ability to control the load, it is actively used by both new sports and professionals.

The elliptical simulator got its name due to the fact that its pedals during the movement describe the trajectory of the ellipse. At the same time, the movement of the pedals is always accompanied by feet.

Sellers of sporting goods all the time say about the "magic" properties of an elliptical trainer. And this is understandable. Their task is to sell goods by any means.

The goal of this article is to explain what elliptical trainers are, what benefits they have, how to choose a trainer correctly, what muscle groups are involved in exercising, how to train correctly and what results can be achieved.

The advantage of an elliptical trainer

1. Small load on the joints. Significantly less than when running.
2. An elliptical trainer uses more muscle groups during training than any other cardiovascular equipment.
3. Suitable for people with joint problems.
4. Suitable for athletes who undergo a rehabilitation period after herbs or diseases.
5. Safety use of the simulator. On the treadmill, you can easily fall down and “see” the control panel in more detail. During the occupation on the elliptical simulator this will not happen.
6. When practicing on an elliptical trainer, as many kilocalories are consumed as when running. In this case, the body gets less stress.

There is an opinion that due to the fact that there is no flight phase on the simulator, less energy is consumed. This is an erroneous judgment. The simulator completely simulates running, while it includes hands in operation. So on energy costs, the elliptical trainer wins the treadmill.

What results do classes on the elliptical simulator

• Weight loss, due to the reduction of body fat;
• Increased muscle tone;
• Increase endurance;
• Study of muscle fibers;
• Improving speed-power indicators;
• Acceleration of metabolism;
• Improving blood circulation;
• Improving the cardiovascular system;
• Increased performance;
• Slowing down the process of natural aging.

What muscle groups are involved in training on the simulator

When practicing on a simulator, from 400 to 700 kilocalories are consumed within an hour. It all depends on the weight of the person, the load and intensity.

Comparison: when practicing on an elliptical trainer, a man weighing 80 kilograms consumes about 800 kilocalories per hour.

When running with the same intensity, it consumes about 700 kilocalories per hour.

It is worth noting that the hour spent on an elliptical trainer is much easier than an hour cross. In addition, the load on the joints when running will be more.

How to choose the right elliptical trainer

There are 3 types of elliptical trainers. Below will be described their advantages, differences, disadvantages and principle of operation.

Mechanical
The mechanical elliptical trainer is the easiest and most inexpensive simulator available. The movement is carried out due to the efforts of the one who is engaged in it. The only drawback of the mechanical simulator is the lack of smooth pedal rotation, which is accompanied by noise. Of the advantages are the following: low price and small size.Now mechanical simulators are not popular, because the classes on them are ineffective and do not deliver any pleasure.

Prices for mechanical elliptical trainers start at 5 thousand rubles.

Magnetic
Compared to mechanical, elliptical trainers provide smooth movement and no noise. They are also equipped with a magnetic braking system. The price of magnetic simulators is higher than the mechanical ones. Despite this, magnetic elliptical trainers are a budget option. Also, all simulators are equipped with additional sensors that show heartbeat, number of calories burned, exercise time, distance traveled and speed of movement.

Prices for magnetic elliptical trainers start at 20 thousand rubles.

Electromagnetic
Carry out their work by computer control. The simulators are equipped with electromagnetic braking. They have several training modes, allow you to adjust the level of lifting and the length of the step. Among the shortcomings is the high price and large dimensions.

Prices for electromagnetic elliptical trainers start at 50 thousand rubles.

Types of training on an elliptical trainer

• Imitation of walking back;
• Imitation of walking forward;
• Imitation of running;
• Imitation of walking in the climb;
• Imitation of walking in the mountains;

Training in a specific range of heart rate

In order to train on an elliptical trainer, it would be beneficial, and those extra pounds would not go by day, but by the hour, you need to train around 70% of the maximum allowable amount of heart rate (heart rate).

How to calculate the maximum number of heart rate? It is necessary to take away your age from 220. The result will be the maximum permissible number of heart rates.

For example, the maximum allowable heart rate of a 40-year-old man is calculated using the following formula: 220–40 = 180. 180 is the maximum allowed pulse.

Thus, in order for a man of 40 years to get the maximum benefit from practicing on an elliptical trainer and not to harm himself, he needs to train with a heart rate of 70% of 180. 180 * 0.7 = 126.

The number and duration of training

Beginners enough to pay for training 3 times a week for 20-30 minutes.The intensity of the workout should be low or medium. Do not forget about the heart rate, which must be maintained during exercise.

Lovers of a healthy lifestyle can increase the number of workouts to 5 per week. Duration from 40 to 60 minutes.

Professionals ... Professionals already know what they need

The doctor's consultation

Few people talk about this, and even fewer of those who use this advice. Sport is, of course, good and useful, but before the start of classes it is strongly recommended to consult a doctor and pass general tests. Ignoring these actions can lead to very unpleasant consequences.

How to increase the result of training on the simulator by 70%

No matter how productive the training is, whatever approach to it is competent, this is only 30% of the result obtained. What are the remaining 70%.
Properly balanced food plus high-quality and complete rest. Training, food, rest. So, and the only way to achieve results.

Basics of proper and balanced nutrition

1. Fractional nutrition in small portions: 5-6 times a day. This approach will speed up the metabolism (metabolism) in the body, which will increase its efficiency and vigor.The body ceases to store energy derived from food in the form of body fat and begins to spend it more “willingly”.
2. Do not consume more than 1⁄2 grams of fat per kilogram of weight. It is necessary to take into account the desired weight in the final result.
3. The ratio of fast and complex carbohydrates should be in the following proportions: 20% fast carbohydrates, 80% complex carbohydrates. Fast carbohydrates are obtained only from fruits.
4. Do not eat carbohydrates 6 hours before bedtime. Do not eat 4 hours before bedtime.

Counting the number of kilocalories that are needed to maintain the body's vital functions is carried out according to the following formula:

• Per 1 kg of weight accounts for 1 kcal per hour.
• The general formula is as follows: x * 24, where x is the weight of a person’s body.

For example, an organism of a 70-pound person will need the following number of kilocalories, ensuring its vital activity: 70 * 24 = 1680

All that enters over 1680kkal, goes to ensure human activities. If kcal enters more than it consumes, therefore, the weight increases.

Relaxation
8 hours of sleep per day. Already all and sundry are talking about it. But for some reason, not everyone talks about the value of sleep.

What is the value of sleep?

• The value of sleep is the quality of sleep at a particular hour of the day.
• The value of sleep from the 19th to the 20th hour is 7 hours.
• The value of sleep from 4 to 5 in the morning just a few minutes.

If a person goes to bed at 10:00 pm and gets up at 6 am, and will also do it regularly, he will fully recover, be awake and full of energy. At the same time he will spend only 8 hours on a dream.

If he goes to bed every night and sleeps until 14.15 pm, he will not get a proper recovery and the rest of the day will go sluggish and broken. And this despite the fact that he will spend on sleep as much as 12 hours!

Fact: Scientists have proved that if a person goes to bed regularly at 19 pm and wakes up at 2 am, he will fully relax during this period of time.

However, the modern lifestyle of an average person does not allow him to adhere to such a routine.

From the whole article it can be concluded that the elliptical trainer is a good analogue of the treadmill, exercise bike and stepper. The main thing is to remember about the competent approach to training. Such a simulator has many advantages over other cardiovascular machines and suits almost everyone.Before practicing physical exertion, professional consultation of a doctor is strongly recommended. And fully immersed in the training process, do not forget about the remaining 70%, which affect the result.

Video: how to lose weight with an elliptical trainer