How to do it on an elliptical trainer

An elliptical trainer is a cardio trainer on which you can comfortably train at home. It harmoniously combines a treadmill, exercise bike and stepper. Training on such a simulator simulates the process of running. Unlike running, it has a much lower load on the joints. Therefore, it is suitable for people of all ages. Due to the ability to regulate the load, it is actively used by both beginners in sports and professionals.

The elliptical trainer got its name due to the fact that its pedals during movement describe the trajectory of the ellipse. In this case, the movement of the pedals is always accompanied by legs.

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

The purpose of this article is to explain what elliptical trainers are, what their benefits are, how to choose the trainer correctly, which muscle groups are involved in training on it, how to train properly and what results can be achieved.

The advantage of an elliptical trainer

1. A small load on the joints. Significantly less than when running.
2. An elliptical trainer uses more muscle groups during training than any other cardio trainer.
3. Suitable for people who have joint problems.
4. Suitable for athletes who go through a rehabilitation period after herbs or diseases.
5. Safety use of the simulator. On the treadmill, you can easily fall and “see” the control panel in more detail. When practicing on an elliptical trainer, this will not happen.
6. When training on an elliptical trainer, the same kilocalories are consumed as when running. In this case, the body receives less load.

There is an opinion that due to the fact that there is no flight phase on the simulator, less energy is consumed. This is a mistaken judgment. The simulator fully simulates running, while turning on the hands. So in terms of energy consumption, the elliptical trainer outperforms the treadmill.

What are the results of classes on an elliptical trainer

• Weight reduction due to reduced body fat;
• Increased muscle tone;
• Increased stamina of the body;
• The study of muscle fibers;
• Improving speed and power indicators;
• Metabolic acceleration;
• Improved blood circulation;
• Improvement of the cardiovascular system;
• Increase in working capacity;
• Slowing down the natural aging process.

What muscle groups are involved in training on the simulator

When training on the simulator for an hour, 400 to 700 kilocalories are consumed. It all depends on the person’s weight, load and intensity.

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

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

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

How to choose an elliptical trainer

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

Mechanical
The mechanical elliptical trainer is the simplest and cheapest trainer of all existing. 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 pedaling, which is accompanied by noise. Of the advantages, the following can be distinguished: low price and small size. Now mechanical simulators are not popular, since classes on them are ineffective and do not bring 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 mechanical ones. Despite this, magnetic elliptical trainers are a budget option. Also, all simulators are equipped with additional sensors that show the heartbeat, the number of calories burned, training time, distance traveled and speed.

Prices for magnetic elliptical trainers start at 20 thousand rubles.

Electromagnetic
Carry out their work through computer control. Exercise machines are equipped with electromagnetic braking. They have several training modes, allow you to adjust the level of rise and step length. 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 backwards;
• Imitation of walking forward;
• Imitation of running;
• Imitation of walking uphill;
• Imitation of mountain walking;

Heart rate training

In order for classes on an elliptical trainer to benefit, and extra pounds to go by leaps and bounds, you need to train in the region of 70% of the maximum allowable number of heart rates (heart rate).

How to calculate the maximum allowable heart rate? It is necessary to take away your age from 220. The result obtained will be the maximum allowable amount of heart rate.

For example, the maximum allowable heart rate for a man of 40 years is calculated by the following formula: 220–40 = 180. 180 is the maximum allowable heart rate.

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

Number and duration of training

For beginners, it is enough to give training 3 times a week for 20-30 minutes. Training intensity should be low or medium. Do not forget about heart rate, which must be maintained during training.

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 less than those who use this advice. Sport is, of course, good and useful, but before starting 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 from training on the simulator by 70%

No matter how productive the training, no matter how competent the approach to it, this is only 30% of the result. What are the remaining 70%.
Properly balanced nutrition plus quality and good rest. Training, food, rest. So, and only this way you can achieve the result.

The basics of proper and balanced nutrition

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

The calculation of the number of kilocalories that are needed to maintain the vital functions of the body is carried out according to the following formula:

• For 1 kg of weight, 1 kcal per hour.
• The general formula looks like this: x * 24, where x is the person’s body weight.

For example, the body of a 70 kilogram person will need the following number of kilocalories to ensure its vital activity: 70 * 24 = 1680

Everything that comes in over 1680 kcal is used to ensure human activity. If kcal arrives more than is spent, therefore, the weight increases.

Relaxation
8 hours of sleep per day. Already all and sundry say about it. But for some reason, not everyone is talking 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 is just a few minutes.

If a person goes to bed at 22:00 and gets up at 6 in the morning, and also does this regularly, he will fully recover, will be alert and full of energy. At the same time, he will spend only 8 hours on sleep.

If he goes to bed every time in the dead of night and sleeps until 2.15 p.m. of the day, he will not receive proper recovery and the rest of the day he will go limp and broken. And this despite the fact that he will spend as much as 12 hours sleeping!

Fact: Scientists have proven that if a person goes to bed regularly at 19 p.m. and wakes up at 2 in the night, he will completely rest during this period of time.

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

From the whole article we can conclude that the elliptical trainer is a good analogue of a treadmill, exercise bike and stepper. The main thing is to remember a competent approach to training. Such a simulator has many advantages over other cardio machines and is suitable for almost everyone. Before exercise, a professional doctor's consultation is strongly recommended. And completely 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