There are two ways to get rid of excess weight and bring the body in order - complex and easy. Exhausting diets, heavy physical exercise before the loss of pulse belong to the first. Comfortable workouts on smart machines, accompanied by proper nutrition- to the second.

But the trainers are also different. Some will allow you to bring the body into tone with minimal energy expenditure, while without violating the usual regimen. The classic example is the ellipsoid. Let's find out how to exercise men and women on an elliptical trainer to lose weight.

Features of the elliptical trainer

the ellipse will allow you to conduct active training in a mode that is gentle on the joints and spine

Otherwise referred to as an orbitrek, the ellipsoid simulates the running of a person. The trajectory of the movement of the legs differs from work on, since the feet do not come off special platforms. This reduces the stress on the joints. Another feature is the ability to move backward, pursuing the goal of working out the muscles of the thigh and lower leg.

Ellipsoid will help:

• lose extra pounds;
• tighten specific muscles;
• recover from damage;
• adapt the body to the increasing load.

Children on the treadmill should not be left unattended.

Ellipsoid is used regardless of age and sports experience, it is also recommended for those recovering from muscle injuries or operations of the musculoskeletal system. Beginners train with a minimum load, which later increases as desired.

General training rules

try to keep the movements rhythmic and smooth

Dozens of training programs have been developed, differing in their duration and load. A set of exercises is selected based on the goals of the training, current physical conditions, and the availability of free time.

A fitness instructor will help to correctly adapt the program for a specific person. When the complex for 1-2 months is completed, it's time to start training on the ellipsoid.

It is advisable for women not to train with loose hair so that they do not get inside the moving parts of the simulator.

The key rule of painless, beneficial classes is a gradual increase in load. Still need to control breathing, especially on early stages by exercising with pleasure and without overworking.

The specifics of exercises for weight loss

Thousands of people come to gym for the purpose of losing weight. On an ellipsoid, this is easy to achieve. In order for the result of training to be felt after 1-2 months, the pulse is paramountly controlled, and training takes place at a certain heart rate (hereinafter - heart rate).

According to the empirical formula, the maximum allowable heart rate is calculated - your age is subtracted from the number 220.

How to train on an ellipsoid

Tightening of specific muscle groups occurs with four types of walking. Among them, movement is distinguished:

back (accompanied by increased effort of the buttocks);

in a sitting position (buttocks, thighs, lumbar carefully worked out).

Before starting classes, make sure that the equipment is in good condition, check that it is level.

Video: how to lose weight at home with an elliptical trainer?

Varieties of the training program

in the beginning, you should stick to the program for beginners and gradually increase both the time and intensity of training

Before starting any workout, regardless of experience, it is necessary to warm up. It implies 10-15 minutes of easy walking on an ellipsoid without load, or a regular walk in the same time.

Beginner Program

Frequency: 3-5 times a week.

Duration of one workout: 20-30 minutes.

Heart rate: 50-70% of the maximum.

Number of steps per minute: 40-50.

At first, you need to get used to the simulator, feel it - correctly place your feet on horizontal platforms, correctly perform movements with your legs and arms. Preferably under the supervision of an instructor.

The goal of the program for beginners is to learn how to continuously walk on an ellipsoid in different directions for half an hour.

If this stage is passed, you can develop further.

Transition program (beginner to experienced)

Frequency: 4-5 times a week.

Duration of training: 30-60 minutes.

Heart rate: 60-80% of the maximum.

Steps per minute: 50-70.

This program is an intermediate step between the development of basic skills and intense training for endurance.

Program for trained athletes

Frequency: 4-6 times a week.

Duration: 45-60 minutes.

Heart rate: 75-90% of the maximum.

Number of steps per minute: 60 to 90.

This complex is recommended only for athletes with good basic training, aiming to improve cardiovascular endurance and respiratory systems or the whole organism. Of course, it is not worth squeezing all the juice out of yourself every lesson - this is how overwork is earned.

An alternative way of training for experienced people is interval training.

It involves alternating 2-3 minutes of high-intensity work (pulse 85-90%) with 1-2 minutes of light recovery movement (simple walking with a pulse equal to half the maximum is acceptable).

What to look out for

The pulse should not exceed the maximum allowable. It is better not to exceed 90% of the limit value. Athletes who neglected this rule had microinfarctions of the heart and the development of bradyarrhythmia, such diseases can put an end to further classes.

The body should feel the load, but you can’t train until the pain appears!

When practicing on, as well as when hobbies cyclic species sports, it is important to control your breathing. It should be smooth, without interruptions. It is advisable to inhale through the nose or nose and mouth, and exhale through the mouth. Deep breathing is welcome - so the required amount of oxygen will get to the muscles.

Nutrition Features

food should be healthy and light: vegetables and protein

For 1 hour of training at moderate intensity (60-70% of the maximum heart rate), 400-500 kcal is burned. This is enough for effective weight loss if a person is mobile outside the gym.

With 2 hours of training every week, don't worry too much about nutrition.

• do not eat food marked "dietary" - it contains a lot of chemicals;
• reduce the consumption of salt, sugar, alcohol;
• the diet primarily contains carbohydrates and proteins;
• if possible, arrange 1 unloading day weekly.

You should not torture yourself with diets, lack of sleep or exhausting physical exercises to lose weight or pump up muscles. Following the tips above regarding the ellipsoid will allow you to achieve your goals quickly, noticeably and without harm to health.

Ellipsis leads the ratings of cardio equipment, because everyone can do it. Unlike an exercise bike and a treadmill, the load on the joints is minimal here, so it is recommended even for people with significant weight, as well as for those who suffer from joint diseases.

Heart rate sensors will help you monitor your heart rate throughout your workout, which is important for those who have problems with the cardiovascular system.

Elliptical Trainer and will help to lose weight and work out muscles - depending on the given program. During training, almost all parts of the body work, and not just the legs, as it might seem at first glance. It is good for those who want to “dry out”, but have knee problems and cannot afford long runs.

What muscles work

When exercising on an elliptical trainer, almost all muscle groups work. The movements can be compared to cross-country skiing, but on the simulator there are more opportunities for changing the strength and direction of the load. This provides a better and safer study of the following muscle groups:

leg muscles

• Quadriceps or quadriceps(thigh in front) comes into play when stretching the legs, or rather when straightening.
• Biceps or biceps(thigh behind) works constantly as a quadriceps antagonist, it is most worked out in the “sitting” position.
• gastrocnemius works at the strengthened pressing of pedals, the direct and return movement.

Core muscles

• Abdominal or abdominal muscles it is necessary to keep in suspense throughout the workout, then they will also be included in the work. In addition, fat from this zone will begin to go away in the process of overall weight loss.
• Gluteus maximus is especially well developed in the modes of walking on mountain slopes without the use of levers, when walking backwards or in a light squat pose. If you eat protein foods and vegetables 1.5 hours before class, then there is a chance not only to tighten, but also to pump up the buttocks.

Muscles of the upper body

• pectoral will start working if you press on the levers, leaning on them like ski poles.
• Shoulder triceps activated when extending the arms.
• Shoulder biceps works during bending.
• back muscles work with pulls to themselves.

An ellipsoid is a cardio machine, so it is worth remembering that, as an attribute health training, it is indispensable for training the heart muscle.

To lose weight on an elliptical trainer, it is enough to work on red muscle fibers, which are also called “slow”. They are not prone to pumping and increasing in volume, but they contribute to weight loss. You can use them during a long and calm walk with high resistance.

To get an increase muscle mass it is worth waking up the “fast” white fibers by including several intervals of up to 2 minutes in a calm workout, which will consist of a maximum load (it can be increased in two ways: due to speed or resistance).

Exercises on the elliptical trainer

The variation of the load on the muscles in exercises on the ellipsoid is achieved by changing the position of the body and the direction of movement. Here are 5 main options for performing, using which you can work out all the muscles listed above:

1. Classical walking forward implies strictly vertical position body and simulates riding a bicycle while standing. This is the simplest option, which is recommended for beginners, but with sufficient duration (from 45 minutes) it is also considered one of the most effective for weight loss.
2. Walking back activates the gluteal muscles, since the movements have to be done from a semi-squat, the knees at this moment rise higher, which increases the load on the joints.
3. Walking mountains, slopes, hills or stairs is an option for advanced athletes. All muscle groups are involved here (the load on the buttocks and biceps of the thigh is especially increased) and they work in an enhanced mode.
4. Walking in a sitting position is another difficult exercise to load. gluteal muscles and biceps femoris. It is worth performing it with a straight back, a tense press. The arms should be extended, and the squat should reach the parallel of the thigh with the floor.
5. Walking with an inclination forward implies a 45-degree inclination of the body, and the movements are “pressing”. This exercise is aimed at working out the muscles of the lower body, but the shoulder trunk, back and abs are less involved due to the strong support on the handrails.

Elliptical Trainer Programs

Basically, an elliptical trainer is bought to lose weight.

• In this case, you need to exercise for at least 45 minutes - only after this time the body begins to take energy from the available fat reserves. It is better to practice at a minimum speed, but to withstand the allotted time. When this is no longer difficult, you can diversify the workout or simply add speed, thus increasing the distance traveled.
• It is necessary to eat at least 2-3 hours before training and after the same period of time after it. Drink water 1 hour before class (required!) and an hour after.
• You should do at least 4 times a week, as with long break(72 hours or more) between workouts, the accumulation of the effect does not occur, and each time is like the first.
• Change the principles of training to constantly give the body a little shake-up. Alternate classes at the same pace, interval training, dependent on the pulse.

You can calculate your maximum using the formula 220 - your age. Then the resulting number must be multiplied for beginners by 0.6, and for advanced ones by 0.7. You will receive a pulse that must be maintained throughout the session.

In no case do not wear warming massage clothes, a thermo form for training, do not wrap yourself with a film. You can cause irreparable damage to your health (especially your kidneys and heart).

Types of workouts for weight loss

Continuous training at the same pace

It involves walking at a pace that will allow you to practice for 60 minutes. Ideally, by the end of the workout, the simulator should state 500 calories destroyed by sports. Beginners can try the speed of 134 steps/minute, the average level of resistance. If the workout seems too difficult, then it is worth reducing the resistance level to the minimum, while maintaining the speed and time of the session.

Variable Speed ​​Interval Training

During this session, you will have to change the step speed throughout the workout for weight loss on the ellipsoid. The resistance level stays the same:

1. start training with slow pace(110-115 steps / minute) - 5 minutes;
2. 1 minute 125 steps/minute, 1 minute 130 steps/minute, 1 minute 135 steps/minute. 115 steps/minute - 2 minutes. Make 6 more such circles;
3. finish with a 140 steps/minute workout for 2 minutes and a 110 steps/minute cooldown for 5 minutes.

Gradually, you can set a new constant load level or increase the step speed by an average of 5 steps / minute throughout the complex.

Resistance training

This is a high-intensity activity that leads to active fat burning, despite the low speed of 110 steps / minute throughout the entire workout. An example workout for a machine with 9 load levels (if your machine has 8, then start at level 3):

1. warm-up with resistance level 4 - 5 minutes;
2. level 6 - 1 minute, level 7 - 1 minute, level 8 - 1 minute, level 9 - 1 minute - 6 laps in this mode. During last round stay at level 9 for 2 minutes longer;
3. a hitch at the level of 4 - 5 minutes.

Getting rid of 500 kcal is real after 45 minutes.

1. warm-up: PE - 50-60% of the maximum - 10 minutes;
2. 50-60% - 4 minutes, 80% of the maximum - 2 minutes - 5 sets;
3. hitch: PE - 50-60% - 5 minutes.

With the help of heart rate data, you can also create a continuous workout:

1. warm-up without a simulator;
2. work in the area of ​​50-60% of maximum heart rate- 40 minutes;
3. hitch - a slow step and stretching - 10 minutes.

Principles of training to strengthen muscles

The main thing for building muscle mass is changing the load to work out new ones. muscle fibers and rest for muscle recovery after a previous nutritional workout. Regarding the elliptical trainer, this is a change in the training program to avoid muscle addiction.

• 1.5 hours before training, you need to eat a complete protein (cottage cheese, chicken breast, fish) and a salad of fresh vegetables without dressings to strengthen muscles. For muscle growth, it is worth adding porridge to this: buckwheat, oatmeal, brown rice.
• When gaining muscle mass, immediately after training, you need to drink a glass of fruit juice, a milkshake.
• And to strengthen muscles, and to gain weight, 1.5 hours after class, you need to have a snack with protein and vegetables again.
• Give preference to interval training, which has more slow parts than fast ones.
• Vary your workout exercises. If the functionality of the simulator allows, then every time during the week choose a new exercise. With a simple design - change the program at least 2 times a week.

What muscle groups can be trained on an elliptical trainer? During training, all the muscles of the body work on the simulator, and the heart, blood vessels and respiratory system function at full strength, filling the body with oxygen.

Elliptical trainer: purpose

Orbitrek in the house replaces visiting the fitness center and along the park paths. Why buy an elliptical trainer? To improve and strengthen the body. For a complete workout for all muscle groups. For the formation of a relief tightened figure. Why is it so effective and what muscles does it affect?

organic

The legs are always in a bent state, and the footboards move in an elliptical circle - these design features apparatus protect the joints from unnecessary stress.

Multifunctionality

On an ellipse trainer, the body uses all muscle groups. The device is suitable for warm-ups, gentle workouts (in the recovery period or for beginners) and a full-fledged professional workout.

The rear footrest mode works muscles that cannot be trained with any other exercise.

cardio effect

When you exercise on the orbit track, the heart and lungs function at full capacity.

What muscles does the orbitrek use?

Ellipsoid during training involves all muscle groups: legs, abs, back, buttocks.

The orbitrek is a cardio machine, it is almost impossible to build muscle mass on it. Therefore, classes on an ellipsoid are always supplemented with strength exercises.

The work of muscles on the orbit track depends on the position of the body relative to the simulator.

Basic position

You need to stay very straight, you can not bend your head and stand on your toes. In this position, all muscles will work.

Foot position

The closer to the edges of the footrests are the feet, the more intense the load on the body.

Strengthening the thighs and calves

To strengthen calf muscles and quadriceps (thigh muscles) tilt the body forward and hold on to a fixed handrail.

Butt workout

They hold on to a fixed handrail, the body with a straight head is tilted back and takes a “half-sitting” position.

Walking

When on an ellipse, there will be no muscle building. Exercise stimulates the work of the circulatory and respiratory systems, increases the endurance of the body.

Load change

The transition from a calm mode to a two-minute "maximum" mode increases the endurance and strength of the athlete. This method is used in professional training.

Mode maximum loads it is individual for everyone - it is not necessary to turn on the simulator at full power during the first lessons!

When is the result visible?

In the first 15-20 days of training, there is a slight increase in muscle mass: the girth of the arms, legs, and hips increases. After about 20 days of regular exercise, the first kilograms disappear, clothes begin to sag.

A stable result from training on the orbit track will appear only after three months- these are the long-term observations of coaches.

How to get the effect of exercising on an ellipse?

To look good, you need to exercise constantly, at least three times a week. Muscle elasticity, endurance and weight loss are reversible - training results disappear much faster than they appear.

How to lose weight by exercising on the orbit track?

For a 40-minute workout, the body loses 350-400 kilocalories.

You need to do it without interruptions, preferably 5 times a week.

You can't lose weight just by sports activities A: A low-calorie diet is required.

To exercise on an elliptical trainer, you will need to allocate optimal time in the daily chart and purchase a heart rate monitor with a chest sensor - the readings of the heart rate monitor built into the ellipse are not so accurate.

When to practice?

It is difficult to find time for exercise in the middle of the day, so many people do it in the morning, immediately after waking up.

Morning

You can’t exercise after breakfast, so the exercises are carried out on an empty stomach - there are restrictions here.

Who is contraindicated in "hungry" training?

• Hypotonic patients;
• those who are on a strict diet and do not eat after 6 pm;
• persons prone to fainting;
• cores;
• those who have increased stomach acidity;
• newcomers.

Day

You can do it after eating after 1.5-2 hours. After training, do not eat for an hour.

The last meal before training should be nutritious: a protein diet and vegetables, without carbohydrates.

Evening

Orbitrek training program

The intensity of classes is gradually increased all the time. If the workout has become too easy, you need to increase the load.

Warm up

Warm up before and after exercise.

Approximately 5 minutes doing any exercise that will warm up the muscles, stretching exercises, or just get on the machine and do the "minimum" mode.

You can not end the exercises unexpectedly: gradually reduce the load, do a warm-up - and the training is completed.

Newbie

The acclimatization period lasts 1.5-2 months.

3 (up to 4) lessons per week.

Duration 20 (up to 30) minutes.

Heart rate 60-70% of the maximum individual indicator.

Number of steps per minute: up to 50.

The intensity of the load is slowly increased during the first 20 minutes of training. When you can practice continuously for 20 minutes, you can slightly increase the intensity of the workout.

Standard program

4 (up to 5) lessons per week.

Duration 20 (up to 45) minutes.

Heart rate 70-80% of the maximum individual indicator.

Number of steps per minute: 50 (up to 60).

Advanced Program

4 (up to 6) lessons per week.

Duration 30 minutes (up to 1 hour).

Heart rate 80-90% of the maximum individual indicator.

Number of steps per minute: 60 (up to 80).

Continuous heart rate monitoring

In order for the training on the elliptical trainer to be effective and safe, pulse must be constantly monitored.

Immediately upon completion of the exercises, you can calculate the speed of the heartbeat on the wrist or on the carotid artery. Usually count the number of beats in 10 seconds and multiply the result by 6.

Experienced trainers advise focusing on the readings of a heart rate monitor with a chest sensor - it gives the most accurate readings.

Immediately after exercise, the body produces a maximum heart rate (heart rate).

The maximum indicator for each individual is calculated by the formula: 220 minus age.

The table shows the max heart rate for different age groups.

For each year of life more than a dozen, the number 1 is added.

Safety regulations

Exercise on the simulator requires compliance with safety rules and medical restrictions.

Elliptical Cardio Machine Safety Precautions

1. The Orbitrek must be securely installed on a level, flat surface.
2. Watch your clothes and hair - they can get caught in the moving parts of the mechanism.
3. Caution is shown when getting up on the simulator and getting off it. At these moments, you need to hold on to a fixed handrail.
4. If there is a child on the orbitrek, an adult should always be nearby.

If the device works intermittently, sparks, other malfunctions appear - it is strictly forbidden to use it!

Medical contraindications

After the first training, pain in the muscles may occur. The pain gradually subsides and disappears after a few weeks of reasonable training.

During exercise, pain should not occur. Muscle pain during exercise or immediately after exercise is a reason to stop training and see a doctor.

If during the exercise chest pains, shortness of breath, tachycardia or fainting weakness begin, the training is stopped.

All athletes know a simple rule: if you are unbearable to exercise, you should skip the workout.

In some conditions, you should carefully monitor the load:

• hypertension;
• tachycardia;
• thrombophlebitis;
• cardiovascular insufficiency;
• oncological diseases;
• diabetes;
• asthma;
• angina;
• acute period of infectious disease.

If you think that the elliptical trainer is too easy for you, then you are most likely doing it wrong. The elliptical trainer can make you healthy and strong man, with it you can drop excess weight, as well as pump up the legs as much as necessary for the harmonious development of the body. Such a simulator is far from being as boring as it seems at first glance. How to diversify cardio workouts, as well as get a better result on such a simulator? We have ten anti-recommendations for you to study.

Your resistance is zero

You can feel like a million bucks walking a mile in a minute, but without resistance, whatever you do is in vain. You should set up a decent amount of resistance that forces you to put in enough effort to take a step. A moderate pace of work on such a simulator does not mean that you can walk on it forever without getting tired.

You don't straighten up

When you stand on your feet, your abdominal muscles lengthen, giving you the opportunity to do everything. top your body. Therefore, it is important not only to walk on this simulator, but also to use the upper limbs, attracting their strength to walking. The more you use the limbs when working on this simulator, the more significant the return you get. Yes, you can lean on the armrests of the elliptical trainer, but then you reduce the intensity of burning calories.

You are not entering the required information

Most elliptical trainers are equipped with electronics, where you not only can, but also need to enter your data. If you correctly enter the characteristics of your body, then it will be easier for you to control the whole process - there will be a more accurate calculation of calories.

You don't change direction

Moving backward will not only protect you from boredom, but will also help increase the load on a number of muscle groups that are associated with the buttocks and thighs. Perhaps you think that this is important only for women, but in fact the most best workout It's a comprehensive workout. So change direction. For maximum effect squat down slightly, keeping your knees at a 90-degree angle.

You are monotonous

The intervals are great way break the monotony training process by increasing calorie burning. This can be done in two ways: leave the resistance the same, but change your pace (change the pace every minute); or change the resistance, and leave the speed the same (change the resistance also every minute).

You put your weight on your toes when you walk

This is one of the biggest mistakes you make in your workout - too much stress is bad for your legs and your toes in particular. You will not achieve any development in this way, on the contrary, you will start walking less and less, and even your joints will start to hurt. Instead, we recommend planting the foot with the whole heel so that all the necessary muscles are involved in the training process. Thus, you can walk much longer, training your endurance.

Your trainer sounds like it's about to take off.

If you hear that the elliptical trainer "sounds kind of strange", then do not rush to take it to the store. It may be that you have set too little resistance for your height and weight. You may be walking too fast and light, which means one thing - you are not burning as many calories as you could. Maintain a steady and moderate pace with resistance that will force you to use your muscles. If this does not happen, then increase the load.

When choosing an elliptical trainer, you should follow simple rules:

It must be electromagnetic;
- the simulator must be understandable in management;
- he must withstand the weight of a healthy man (150 kg is enough);
- frames must have anti-corrosion protection;
- must have over 15 training programs so you don't get bored.

The simulator fits all the voiced requirements, and its price corresponds to the quality.

You don't work with your hands

These handy things aren't just made for you to hold on to. They should be used when operating this machine. Using them is simple - you need to periodically switch the strength of your movement to these handles, so they will help you move forward, removing the load from your legs. If we talk about intervals, then do this: leave 1 minute for the load on the arms, devote 4 minutes to the load for the legs. This interval should be maintained throughout the workout.

Some models of elliptical trainer have the ability to increase the incline, just like a treadmill. But, unlike a treadmill, a strong incline of this machine does not increase the effectiveness of the workout. Ordinary walking brings where more benefit, it is she who helps to pump up muscles. Of course, you can play with the slope, but remember that there is little point in this.

You are an elliptical junkie

And now about the sad. An elliptical trainer will not solve all your problems, it should be used only for its intended purpose, as well as in conjunction with others. training complexes. If you enter the gym only to work out on this simulator, then you are missing out on the lion's share of your opportunities. In general, this mistake applies to any simulator that occupies a leading place in your workout. There shouldn't be a trainer like this. Dilute your workouts on it with workouts with free weights, treadmills, other exercise equipment and workouts. Make sure you stick to the cardinal rule of the gym, which is to love variety in your workouts. If the body gets used to the same movements, then it will stop building muscle mass.

Not everyone has the opportunity and time to go to the gym, and, frankly, in fitness clubs, elliptical trainers work every other time, leave much to be desired. However, you can always get your own "fat burning machine". This makes a lot more sense than buying a treadmill, as an elliptical trainer takes up less space with more functionality.

Readers are often interested in what an elliptical trainer is, what muscles work on it, whether it is possible to pump up with it (for the most impatient, we’ll say right away that it’s not). The questions are simple, but, as it turned out, far from being obvious to everyone. Let's try to answer them in a clear and simple language, as they say, from "A" to "Z".

Why was the ellipsoid invented?

The treadmill has always been in a good way to spend time. Useful and once again useful - this is physical exercise. But what to do when a person cannot run? Yes, it happens. For example, when he has flat feet, but there are no orthopedic insoles (only in the last 20–30 years has it become possible to model and create individual insoles). Or when a person has sore joints.

Therefore, sports industry engineers decided to go further and set a goal to come up with something that would not put much stress on the joints, but would make the heart and muscles work for the benefit of health and for weight loss. This is how exercise bikes were born. Simple at first, then more intricate. Modern technologies have made it possible to put mp3 players, heart rate monitors, and various sensors on exercise bikes.

But what if it’s not enough just to pedal with your feet? Hands are not involved, one weight loss is not enough. Where can the hands work, as in running, at the same time, so that there is no shock-absorbing load (jumps) on the legs? So they came up with a design where there are 2 sticks and a kind of ski. The movement is carried out by the arms, body and legs.

The legs seem to press the “skis” into the floor. When you press in one ski, the other one rises. And so time after time. In addition, by moving the sticks towards you, or pushing them away in turn, you also make the “skis” move.

The result is an ellipsoid. Many people say that the ellipsoid imitates skis, but this is not entirely true. Who is familiar with the classic skiing will see the difference. Still, the skis slide on the snow. And then you push the pedals to the floor.

What muscles work on an ellipsoid

To be precise, the ellipsoid mimics . Who does not know - this is such walking, in which you hold sticks in your hands and, as it were, repel them from the surface on which you are walking.

Only the ellipsoid has a nuance - when you pull these sticks towards you, the pedals also move after them. Thus, the elliptical trainer allows you to load the muscles of almost the entire body with work. And to be more precise:

1. Hands pull and repel "sticks", works shoulder girdle. The back and chest are also involved in the movement of the "sticks" or handles.
2. The legs push the pedals, the hips and buttocks work.
3. The muscles of the body provide stability to the entire body.

How can an elliptical trainer help us?

Cardio

Not everyone understands this common word for gyms, but many people know that “cardio” means “heart” (the Greek word is “kardia”). Coaches, by this concept, mean " payload on the cardiovascular system.

A long and monotonous movement involving the legs (running, walking, skiing) does magical things with our body:

1. It spends calories, that is, it forces the body to look for options in order to get energy to ensure movement.
2. Stimulates the work of the heart, accelerating its beating to more than 100 beats per minute. Below we will explain what it gives and how it is useful for a person.
3. Keeps all the muscles of the body in good shape.

Why is it useful to stimulate the heart and "drive blood"? For example, consider birds. The faster their heart beats, the less they live. Large mammals do not have this tendency. People who consistently do cardio live long enough and feel pretty good.

That is, you need to train your heart. It just has to be done wisely.

When you drive blood, there is a sharp improvement in the blood supply to all peripheral cells of the body. And most importantly - the brain. And the longer you do cardio, the better everything will be “washed” with blood. One caveat - there should be a lot of oxygen around you. Otherwise, such cardio can lead to unpleasant consequences (for example, a heart attack).

If you want regular cardio, the program is simple - do every day on an elliptical in a well-ventilated area for 15-20 minutes. Or 30 minutes three times a week. Or 40 minutes twice a week. Choose for yourself how much to do exercises for training on an elliptical trainer.

weight loss

If you are ready for anything for the sake of losing weight, we will please you - it is not so difficult. Even one ellipsoid is enough in terms of load. It will help you shed those extra pounds.

The weight loss program will greatly depend on your initial condition and contraindications.

If you have a number of illnesses, for example:

• heart failure;
• diabetes;
• polyarthritis, stroke, heart attack.

And a number of others, then you need to be careful about the ellipsoid. Check with your doctor before starting classes. Because each case will have its own limitations.

Modern ellipsoids are very "smart", their program is quite diverse. Choose the simplest and easiest to start with - watch the sensations. If you experience pain, stop exercising immediately.

As for people who do not have these diseases, work so that your pulse is on average kept at 100-110 beats per minute. Several times during training, the pulse will need to be accelerated to 130–140, but not for long. We do not recommend doing this if you are over 40 years old.

For weight loss, exercise every day from 30 to 60 minutes. Turn on the TV, your favorite movie, music and work out so that your T-shirt or T-shirt gets wet through. And listen to yourself. Pain in the heart - stop or slow down. Somewhere else - try to figure it out, but you don’t need to go through the pain. Burning is one thing - it can be overcome (except for burning in the heart area - this is a very alarming sign). And pain - no way!

And do not forget that these exercises are not magic at all. If you eat the same as before, you are unlikely to be able to lose at least one kilogram.

Warm up before workout

The previous 2 cases are perfectly implemented at home. Now let's talk about why ellipsoids are in the gym.

To lose weight, to gain muscle mass, and indeed before any workout with iron, you need to warm up. And the warm-up program will be different for each case.

This requires at least 5 minutes to work out on the ellipsoid. You can choose from: Treadmill, exercise bike, jump rope, open-air stadium, punching bag. Choose! Five minutes to sweat. Here, accelerate your heart to 130-140 beats per minute.

Try not to stand under air conditioning or exercise in stuffy gyms - this can cause health problems.

If you are working on the mass, 5-10 minutes at an average pace will be the best option.

If you go to the gym to lose weight, do cardio on the elliptical 30 minutes before your workout and 20-30 minutes after, setting up a complex program with a stepped load. This is the most a good option. And use the recommendations from the previous paragraph of this article. In general, the program and exercises should be consistent with your goals.

How to choose an ellipsoid for your home

Focusing on the price in this matter is dangerous. The cheapest trainers cost $80 and up. They are small, without sensors. Their screen only shows the load time and rarely the difficulty level. So is it worth getting one?

The size of the simulator is very important. If you are more than 170 cm tall, in this simulator you will beat your knees against the screen stand during the exercise. The handles are short, and the ellipsoid walks with a shaker.

As a result, the simulator will become an ordinary hanger, and then you will sell it. Why do you need it?

Choose by size, try to work out on it before buying. Need to have heart rate monitors on the handles. And in memory there are at least 10 programs and 5-6 difficulty levels, which will be switched by buttons, and not by a flywheel somewhere under the scoreboard. Choose wisely and have a successful workout!