Which cardio machine is more effective for burning excess fat: an elliptical or a treadmill?

Decide on the specifics of your workout

When planning an individual training program, both strength and cardio, take into account its specifics.

This means that the training should be aimed at achieving your goals.

The best exercise machine for a runner, simulating the actual process of running, is naturally a treadmill.

This doesn't mean that a runner won't benefit from an elliptical, as it can be a great option for cross-training. But the treadmill will still remain the main exercise machine.

But for skiers, ellipsoids are more suitable, as they provide resistance to the entire body and develop endurance, which is extremely important when covering distances on snow.

Therefore, when choosing the type and drawing up a training program, do not forget about its purpose.

Comparison of an ellipsoid with an exercise bike

For some athletes, the choice of a treadmill is obvious and other questions arise related to the choice of sports equipment. For example, what is better to choose for training: an elliptical trainer or an exercise bike? In this case, the equipment differs little in effect during regular training.

But, we can also highlight several comparisons that allow people to choose the best option for themselves:

• Dimensions. There are all kinds of exercise bike models available for beginners and experienced athletes. Instances of the latest generations are small in size, which is good when arranging a home room. Some equipment may be foldable. Orbitreks cannot be called compact equipment. They require a lot of free space to accommodate them.
• On-board computer. Availability and functionality in an exercise bike depend on the specific model. The situation is similar with the ellipse.
• Noise level. In an exercise bike, the comfort of training depends on the installed flywheel. Modern models are almost silent. When ordering a simulator with a simplified assembly, there is a high risk of getting equipment that will not be possible to exercise on at the same time as watching movies. The situation is better with the orbitrek - they are almost all silent.
• Efficiency. Any exercise bike gives excellent results. Moreover, the effect does not depend on the complexity of the model and the number of available programs. Same with the ellipsoid.
• Safety. The ellipse allows for a variety of movements/positions, which does not affect the body in any way - it is impossible to break or damage anything. The risk of injury is higher on an exercise bike. But modern models are thought out to the smallest detail. Some exercise machines have compensation for floor unevenness and other useful functionality.
• Harm to the body. You can get a negative result in both cases only with incorrect movement technique. Before classes, you should study the instructions and also watch training videos.
• Price. Buying an exercise bike will cost you from one to hundreds of thousands of rubles. The minimum price for an orbitrek is 10-15 thousand.

Helpful advice. When choosing sports equipment, do not rely only on functionality and the effect of training. Classes should be fun. If you don't like running, but really want to lose weight, don't take the track. Pay attention to equally effective orbitreks or exercise bikes. Better yet, use the recommendations of experienced trainers.

Treadmill

Found in both private gyms and most home gyms, this cardio machine has long been one of the most common types of fitness equipment.

This is largely due to the fact that training on it is so similar to regular running, which is most often present in almost all training plans.

The main problem with running on a treadmill, and with running in general, is that it is not particularly effective for losing weight.

Why? Firstly, only the leg muscles are involved, in addition to the heart muscle.

And the number of calories spent per workout directly depends on the number of muscles involved.

Which burns more fuel, a truck or a lawnmower?

The truck has a much larger engine and therefore requires more power to do its job. It's the same with muscles, the more muscle fibers work, the more calories are burned as fuel.

The treadmill works only the muscles of the lower body, leaving out a significant portion of the musculature.

It is also important to note that when running on a treadmill, the joints are subjected to enormous stress, which is several times greater than their own weight. And this despite the fact that most modern tracks are produced with a shock absorption system.

This is why running can be quite a risky activity for people with knee and joint problems, or even contraindicated.

As a rule, when running on a treadmill, your stride becomes wider. Improper exercise technique can lead to joint problems in the future or worsen the situation if it already exists.

So, are treadmills effective for weight loss?

Can be. It all depends on you, how you use the machine and your individual needs.

Pros:

• Good machine for runners : An elliptical machine is better for cross-training, while a treadmill is specifically designed for runners.
• Provides a challenging workout: You can control the intensity of your workout by moving from running to walking and vice versa, which will help strengthen your bones and burn more calories.
• Variety: You can customize the settings by adjusting the speed and incline of the treadmill to add variety to your workout.
• Increases stamina.
• Simple technique to use.
• Natural movement of human feet.

Minuses:

• High load.
• The technique of performing the exercise is violated.
• Quite boring: You will only have monotonous running or walking to nowhere, so you will need to figure out something to cheer yourself up a little.
• Risk of injury: The walkway is moving and there is a risk of slipping and falling.
• Doesn't develop strength.
• Different from running outside: The moving treadmill makes running easier and you don't have to put as much effort into it as you would with regular running. There is no wind resistance, no uneven ground, no descent. Therefore, when switching to classes outside the gym, it may not be entirely familiar.
• Cost: Get exactly what you are willing to pay for this machine. It must have a strong frame and a powerful motor. Buying it will cost you about $1,500. Inexpensive alternatives for home use are often not suitable for running.

Pros and cons of orbitrek

The ellipse will help you lose weight, increase muscle tone in almost the entire body, and speed up the recovery of the body after injuries. Regular workouts at home will make you stronger.

Experts highlight the following advantages of the elliptical trainer:

1. Easy to use, safe. The device allows you to repeat the movements of a person while walking, while the load on the bones is minimal.
2. Has a functional design. The effective exercise machine is equipped with moving handles, which allows you to train not only your legs, but also your core.
3. There is a reverse (reverse) movement. Some models allow you to move backwards, then those muscles that are passive when moving forward work. This improves your workout results.
4. Minimal effort. The athlete gets less tired and burns more calories.

Thus, an elliptical trainer allows you to lose weight and tone your muscles with minimal risk to health.

But it was not without its drawbacks:

1. Minimum set of functions. If you compare an orbit track with a treadmill, then on the first one you cannot adjust the speed or change the inclination angle, as on the second one.
2. There is no “support effect”. Judging by the reviews, most athletes do not like the fact that during exercise there is no contact with the support, since the pedals are located above the floor. However, you can get used to it.
3. An unnoticeable decrease in the intensity of the activity. If the treadmill maintains the pace due to the moving belt, then on the ellipse it can imperceptibly decrease. In 60 minutes of training, a person loses an average of 700 calories.

As you can see, the ellipsoid has more advantages than disadvantages; it allows you to develop the muscles of the buttocks, thighs, calves, as well as the arms and abs, minimizing the risk of injury to bone joints.

Be sure to check out: Exercises and programs for weight loss in the gym Circular training: basic rules of training for girls Effective program for men in the gym: tips for beginners The most effective complexes for working out the hips and buttocks

Elliptical trainer

A distinctive feature of the orbitrek is the unique movement, reminiscent of skiing.

When performing exercises on it, there is practically no load on the joints, which is one of the main advantages of this machine over treadmills.

In addition, the simulator has special handles that are needed not only for maintaining balance. They allow you to train your upper body with both pushing and pulling movements.

This means that ellipticals have a strength training element that treadmills lack, which is quite important.

Remember what we said about what it takes to burn more calories and how important it is to use as many muscles as possible?

Elliptical trainers are great for this.

But there are some points that are worth paying attention to when using it.

The structure of the movement itself is not entirely familiar to the foot, which is fixed and limited in movement.

Additionally, people often lean forward slightly, creating additional tension in the lower back.

Both of these factors can cause the hip flexor muscles to become overly tight, which can affect overall hip mobility. This is why it is recommended to perform recovery exercises after each workout (stretching and foam rolling exercises).

Pros:

• Includes a strength training element.
• Burns slightly more calories because more muscles are working.
• Low load during training . The feet never leave the pedals, so the bones, joints and muscles do not experience the same stress as when running. This is without a doubt a plus for those who already have problems with their lower limbs.
• Full body workout: Works both the lower body and the upper body while working on the machine.
• Simulates natural movement, like riding a bicycle.
• It's easier to train: This is because the light load on your muscles, joints and bones while working out on the elliptical makes it seem like you're burning fewer calories, but that's not true.
• A variety of modes: you can adjust and change the load and resistance, as well as move backwards.

Minuses:

• Light load: For people with joint problems this may even be a plus, but for a healthy person the load of the ellipsoid will not be enough.
• Numbness in the feet: The feet are stiff and often lose sensation with prolonged exercise. To get rid of this, you need to move your legs from time to time, move your toes to improve circulation.
• Burning Legs : When you first use the elliptical, the quadriceps muscles come into play. After training, there is often a burning sensation in the muscles, which only goes away after several workouts, when the muscles get used to the load.

Contraindications

As we have already found out, more or less healthy people can train on both machines, varying the intensity. “If we talk about walking on a path or an ellipse, then the contraindications are the same,” explains Anastasia Belkina, a general practitioner at a medical

. — This is mainly an exacerbation of cardiovascular diseases or pulmonary insufficiency, angina pectoris, hypertension, arrhythmia, scoliosis, herniated discs, etc. If walking on an ellipsoid causes discomfort in the joints or too much stretching under the knees or in the groin, you should walk on a path, where one foot does not fall lower than the other.”

Running has more contraindications: flat feet, arthrosis, spinal osteochondrosis, protrusion and herniated discs, excess weight, heart and vascular diseases. In general, everything that eliminates both shock and axial loads and intense training.

Treadmill VS. ellipsoid?

Now that we have all the details, we can consider the main question of the article:

Which cardio machine is best for weight loss: treadmill or elliptical?

The truth is that they both have their merits if used correctly.

Again, the main disadvantage of treadmills is that they do not provide enough resistance. But they can.

Some trails are designed with an incline to simulate an uphill climb, making running more challenging and helping you burn more calories.

Don't forget what the simulator is for.

If you need to work on your running, then definitely the track.

And if you remove excess fat, then the ellipsoid will cope with this best, because the load is placed on the most basic muscle groups.

If your main goal is to lose extra pounds and you have no plans to run a marathon anytime soon, then elliptical machines are the best cardio machine for weight loss.

In order to increase the effectiveness of training on it, simply work more intensively not only with your arms, but also with your legs, increasing the load on the main muscle groups.

And if you just repeat the movements without making any effort, then the muscles won’t work much.

Keep the load at a fairly high level. Try not to watch TV, read a magazine or talk on the phone during this time.

Because if you have the energy to do extraneous things during your workout, then it’s not that intense.

What is more effective and better for losing weight?

So, Broad Bone is ready to determine what is better and more effective for your weight loss: an ellipse or a path?

The Journal of Sports Medicine and Physical Fitness published the results of an interesting study by Irish scientists. It focused on the bottom-line results that the vast majority of people who exercise care most about: getting fit and losing weight.

Three experimental groups, each of which included 8 women, were engaged in fitness for 12 weeks according to a special program using various types of exercise equipment: an ellipsoid, a treadmill and a stair stepper.

As a result, participants in all three groups showed equal improvements in their cardiovascular health and decreased body fat. So for fat burning there are no fundamental differences between the mentioned exercise machines.

The most effective thing is to move and eat less