Ellipsoid simulator: benefits and harms, which muscles work

Those who want to lose weight will probably be interested in what are the benefits and harms of an elliptical trainer, and what it is. This name is justified by its design: when practicing on it, the movement of the pedals occurs in an elliptical projection.

What is an elliptical trainer

The trainer is a cross between a treadmill, an exercise bike and a stepper. As you can see from the photo, with such versatility, the elliptical trainer does not take up much space.

Exercises on it can be called an imitation of running, so it can be attributed to cardiovascular equipment. However, its effect on the body is more gentle. In addition, the device has some additional features, including control over calorie burn and heart rate changes.

When exercising on an elliptical trainer, it is possible to perform movements in different directions: both back and forth. Its beneficial properties are expressed in the fact that during training, an effect occurs on a variety of muscles. Therefore, the benefits of the exercise will be noticeable immediately. The excess weight will go away very quickly, and the body will become pumped up and beautiful.

What muscles does an elliptical trainer train

The beneficial properties of the elliptical mechanism are that it simultaneously trains several muscle groups. When exercising with its help, many parts of the body are trained at once, namely:

• back;
• hands;
• waist;
• buttocks;
• calf.

The elliptical trainer can be called a universal mechanism. By its properties, it is able to replace five simulators at the same time. It can simulate running, skiing, stepper, and dumbbells. However, it does not harm the joints that strength training can provoke. This means that the mechanism will be beneficial even for elderly people looking to lose weight. The benefits of an elliptical trainer for different muscle groups have been practically proven.

Why are elliptical trainers useful?

The benefits of exercising on the device are multifaceted. The ellipsoid offers quite comfortable driving dynamics. Exercising on an elliptical trainer resembles swinging on the waves, flying an airplane or skiing. This workout will not only help you lose weight, but will also bring relaxation. Its benefits lie in the minimum risk of injury, as well as in lightweight stress.

When a person is exercising on an elliptical trainer, his legs will remain slightly bent. This guarantees more stress on muscle groups, not joints.If while running you can harm yourself by injuring your knee or ankle, then on an ellipsoid such a risk is completely excluded.

Training on this mechanism is an excellent cardio effect for those suffering from joint diseases and obesity. The benefits of practicing on it are explained by the absence of shocks and shocks.

Other benefits include the use of many muscles and minimal stress on the joints. When exercising, not only the buttocks and legs are tense, but also the back and arms. Thus, in one training session, a group effect on the body occurs, including its upper and lower parts. The beneficial properties of an elliptical trainer can be compared with the effect of skiing, but somewhat remotely.

The ellipsoid also has such a unique property as the ability to walk backwards. Classes on it are almost completely noiseless, which can also be attributed to useful properties. This is a definite benefit when using an elliptical trainer at home.

How to properly exercise on an elliptical trainer

To get the maximum benefit and not harm yourself while exercising, you must adhere to certain rules. Before training, you will need to warm up, the duration of which should be 10 - 15 minutes. This is necessary for the proper functioning of the heart and blood vessels. This rule applies not only to the ellipsoid, but also to any other activity.

After that, you can start exercising on the elliptical trainer. As soon as the movements of the legs begin, a feeling of weightlessness arises. This effect means that the exercise has very little stress on the spine and joints. However, if you go straight to intense exercise, you can hurt yourself. In order for the lessons to be useful, it is worth starting from the simplest and gradually moving on to the most difficult.

Only in this case, the benefits of training will become noticeable very quickly. In the process of exercising, you may feel that the body is very hot, the pulse becomes fast, and the perspiration increases. All this means that fast fat burning begins and the necessary effect of the elliptical device appears to help burn a large number of calories.

Body position during exercise

In order for the exercise to be of maximum benefit and not cause harm, you should take the correct body position on the elliptical trainer. The device should be positioned vertically so that your back is completely straight. Do not lower your head, as this will increase the load on the upper back and neck.

How to exercise on an ellipsoid to lose weight

The benefits of the elliptical weight loss machine will be especially noticeable if used correctly. Its effectiveness has been practically proven if you follow some rules.

If you engage in a certain program for at least half an hour every two to three days, not only excess weight will go away, but your figure will noticeably improve. This property will be important in the use of the elliptical trainer for women. At the same time, in order to avoid harm, the increase in loads should be gradual. In order for the effect to begin to manifest itself better, you can increase the time of the training session every week. However, you should take into account the peculiarities of age, since the load on the simulator is cardio training.

Elliptical Trainer Programs

To make the most of all the useful properties of the simulator, you can choose to use its fixed or movable handrails. When training, several programs are allowed:

1. Basic position... All major muscle groups are engaged with it.In this position, the body is placed vertically, the head cannot be lowered.
2. Backward movement... The legs are bent at the knees, with the greatest stress on the muscles under the knees and in the buttocks.
3. Workout of the muscles of the legs (calves and thighs)... In this case, the position of the body is in an inclination forward of the body.
4. Workout the muscles of the buttocks... In this case, the position of the body is a tilt backward, which is similar to a sitting state.

How much to do on an elliptical trainer

How long it will take for one lesson to lose weight on an elliptical trainer depends on the goal and the initial weight.

In order to maintain the existing weight and tighten the muscles, it will be helpful to work out thirty minutes three times a week. For those who want to noticeably lose weight, the time and intensity of classes will have to be increased. It will take 4 - 5 weekly sessions lasting from 45 minutes to an hour.

To maximize the benefits of the elliptical weight loss machine, you should calculate your heart rate during exercise. At the very beginning, it can reach a value of 110 - 120 beats per minute. With the acquisition of some experience, it is better to increase this indicator. The formula for determining the maximum allowable heart rate looks like this: the age of the trainee should be subtracted from 220. Fat begins to burn when your heart rate reaches 60 to 70 percent of your reading.

Is an elliptical trainer harmful?

The machine is considered the most useful cardio exercise machine. The benefits of an ellipsoid for a figure are not in doubt, as for harm, it should be borne in mind that some people are prohibited from such loads in principle. If the person losing weight has any chronic diseases, exercising on the simulator may be contraindicated.

Contraindications for exercising on an ellipsoid

The benefits of exercising on an elliptical trainer become noticeable some time after they start. But as noted above, with some diseases, activities on the device are harmful.

It is impossible to use this simulator if a person has the following conditions:

• heart or vascular failure;
• regular hypertensive crises;
• cardiac asthma;
• heart rhythm disturbances;
• angina pectoris;
• diabetes;
• thrombophlebitis;
• frequent swelling;
• oncological diseases.

Training is contraindicated for persons with such diseases. An ellipsoid can help you lose weight, but this is not the only way to get in shape without harm.

How to choose an elliptical trainer for home

These devices are divided into rear- and front-wheel drive. The first are the most familiar to all simulators, invented to imitate running. The latter suggest a more vertical position of the body during the lesson and somewhat change the trajectory of a person's movement.

Let's consider how to make the right choice.

The maximum benefit of the elliptical trainer for men will be achieved with a front-wheel drive device as they are designed for the taller trainee. The same applies to overweight people of either sex. Any model is suitable for people with average build.

Another selection criterion may be a useful property of custom ellipsoid programs. Elliptical trainers can be simple mechanical or computer-controlled. In the first case, only self-discipline and the ability to control the load are required from the student. In the second case, simulators can display on a special screen the duration of the session, the values ​​and changes in the heart rate, information on the calories burned and the speed of movement.

Which is better: an elliptical trainer or a treadmill

Both the ellipsoid and the treadmill are mechanisms for cardio workouts. Both simulators have the ability to train the respiratory and cardiovascular systems. However, the treadmill only works on the legs and is most suitable for beginners. To practice on it, nothing is required except for imitation of a run. In turn, the elliptical trainer is more like skiing, so movements on it require a certain concentration and concentration. But its plus lies in the complete safety of use: it is impossible to accidentally harm yourself on it.

Which is better: an elliptical trainer or an exercise bike

Ellipsoids and exercise bikes have some similarities. The latter appeared on the market earlier, and the cost of their horizontal version is much lower than that of elliptical trainers: it is exercise bikes, which are performed in a reclining or sitting position, that can benefit people with contraindicated serious loads and, in particular, for women. However, these models target a smaller muscle group than ellipsoids.

Vertical models of exercise bikes completely imitate riding a sports bike, thanks to the involvement of various parts of the body. But the cost of such devices will not be budgetary.

Thus, it is impossible to say for sure that one machine is better than another. The choice depends on the personal preference of the buyer, the goals set by him, the allocated budget.

Conclusion

Based on the above, the health benefits and harms of an elliptical trainer are unique. This device can help you lose weight and improve your figure, if you follow certain rules when exercising on it. At the same time, contraindications to the use of the device are minimal.

Reviews of losing weight