Readers are often interested in what an elliptical trainer is, what muscles work on it, whether it is possible to pump up with its help (for the most impatient ones, let’s say right away). The questions are simple, but, as it turned out, far from obvious to everyone. Let's try to answer them in an understandable and simple language, as they say, from "A" to "I".
Why did they come up with an ellipsoid?
A treadmill has always been a good way to spend time. Useful and useful again - this is physical exercise. But what to do when a person cannot run? Yes, it happens. For example, when he has flat feet, and there are no orthopedic insoles (only during the last 20–30 years has the possibility of modeling and creating individual insoles appeared). Or when a person has sore joints.
Therefore, the engineers of the sports industry decided to go further and set a goal to come up with something that would not load the joints much, but make the heart and muscles work for the good of health and weight loss. So there were exercise bikes. Simple at first, then more elaborate. 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 your feet? Hands are not involved, weight loss alone is not enough. Where can your hands work, as if you were running, while not having a shock absorbing load (jumps) on your legs? So they came up with a design where there are 2 poles and a kind of ski. The movement is carried out at the expense of the hands, body and legs.
Feet as if pushing "skis" into the floor. When you push one ski, the second rises. And so on and on. In addition, by moving the sticks towards yourself, or pushing them in turn, you also make the “skis” move.
The result is an ellipsoid. Many say that an ellipsoid simulates skiing, but this is not entirely true. Those who are familiar with the classic ski run will see the differences. Still, the skis glide in the snow. And then you push the pedals to the floor.
What muscles work on an ellipsoid
To be precise, the ellipsoid imitates Nordic walking . Who does not know - this is such a walk in which you hold sticks in your hands and as if push them from the surface on which you are walking.
Only the ellipsoid has a nuance - when you pull these sticks towards yourself, pedals also follow them. Thus, the elliptical trainer allows you to load the muscles of almost the entire body. And more precisely:
- Hands pull and push the "sticks", the shoulder girdle works. The back and chest are also involved in the movement of "sticks" or pens.
- Feet squeeze pedals, hips and buttocks work.
- The muscles of the body provide stability to the whole body.
What can an elliptical trainer help us with?
This is a common word in gyms, not everyone understands the word, but many know that "cardio" means "heart" (the Greek word "kardia"). Coaches, by this concept, mean "payload on the cardiovascular system."
A long and monotonous movement involving legs (running, walking, skiing) does magic things with our body:
- Spends calories, that is, makes the body look for options to get energy to ensure movement.
- Stimulates the work of the heart, accelerating its heartbeat to more than 100 beats per minute. Below we explain what it gives and how it is useful for a person.
- Supports all the muscles of the body in good shape.
Why is it useful to stimulate the heart and “drive the blood”? For example, remember the birds. The faster their heart beats, the less they live. Large mammals have no such tendency. People who consistently do cardio live long enough and feel pretty good.
That is, you need to train your heart. Just do it wisely.
When you drive blood, there is a sharp improvement in blood supply to all peripheral cells of the body. And most importantly - the brain. And the longer you do cardio, the better everything is “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 - exercise every day on an ellipsoid in a well-ventilated area for 15–20 minutes. Or 30 minutes three times a week. Or 40 minutes twice a week. Choose how much to do exercises for training on an elliptical trainer.
If you are ready for anything for weight loss, we will please you - it is not so difficult. Even one ellipsoid is enough in terms of load. It will help to drive the extra pounds.
The program for weight loss will greatly depend on your initial condition and contraindications.
If you have a number of diseases, for example:
- heart failure;
- polyarthritis, strokes, heart attacks.
And a number of others, then you need to be careful about the ellipsoid. Consult with your physician before starting a session. Because in each case there will be limitations.
For everyone, recommendation number 1 is good aeration. If you are a wealthy person, put on an air conditioner. If not, ventilate the room well before starting the exercise.
Modern ellipsoids are very “smart”, their program is quite diverse. Choose the simplest and easiest to start - watch the sensations. If you experience pain, stop exercising immediately.
As for people who do not have these diseases, work so that your heart rate is kept at an average of 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 this if you are over 40 years old.
For weight loss, work out every day from 30 to 60 minutes. Turn on the TV, your favorite movie, music and make sure that your T-shirt or T-shirt gets wet through. And listen to yourself. Pain in the heart - stop or slow down. Elsewhere - try to figure it out, but you don’t have to go through the pain. Burning is one thing - it can be overcome (in addition to burning in the heart, this is a very alarming sign). But pain is by no means!
And do not forget that these exercises are not magic at all. If you eat as before, it is unlikely that you will be able to lose at least one kilogram.
Warm up before training
The previous 2 cases are perfectly implemented at home. Now let's talk about why the ellipsoids are in the gym.
For weight loss, for gaining 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 an 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 the air conditioning and not to practice in stuffy rooms - this can cause health problems.
If you work on a lot, 5-10 minutes at an average pace would be the best option.
If you go to the gym for weight loss, do cardio on an ellipsoid 30 minutes before training and 20-30 after, setting up a complex program with step loading. This is the best 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 home
Focusing on the price in this matter is dangerous. The cheapest simulators cost from $ 80 and up. They are small, without sensors. Their screen shows only load time and rarely difficulty level. Therefore, is it worth taking it?
The size of the simulator is very important. If you are more than 170 cm tall, in such a 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 this?
Choose by size, try to exercise on it before buying. It is necessary that there are heart rate monitors on the handles. And in memory there are at least 10 programs and 5-6 levels of difficulty that will be switched by buttons, and not by a flywheel somewhere under the scoreboard. Choose wisely and successfully train you!