Benefits and harms to the body when exercising on an elliptical trainer

What is an elliptical trainer

A combination of a treadmill, a classic stepper and a bit of an exercise bike - that's what an elliptical trainer is like. Each sports equipment has benefits and harms, so before purchasing it is important to study the characteristics of the equipment, the muscle groups being loaded and the possible consequences.

You can run on the ellipse, imitate walking on stairs, skiing, or cycling. The movements are smooth, the user chooses the pace independently. The cardio machine strengthens the cardiovascular system, is well suited for aerobic exercise, and minimally involves the joints.

By design, ellipsoids are front-wheel drive and rear-wheel drive, and by operating method: mechanical, magnetic and electromagnetic. The positive characteristics of all cardio equipment are similar; they can be considered without reference to a specific model.

What muscles does the elliptical train?

Modern models with an electric motor, sensors and various functions allow you to create a personal training plan and change the muscle groups involved. The treadmill emphasizes the legs, but leaves the upper body untouched. Orbitrek allows you to train the entire body.

The benefits of an elliptical trainer for men are toned shapes and simultaneous pumping of several muscle groups. Front-wheel drive models are recommended for men; they allow the trainee to stand up to his full height. A good option for tall and obese people.

Different exercises on the elliptical allow you to train different muscle groups:

1. Classic walking. It works the deltoid muscles, biceps and triceps as much as possible; in other exercises the main load is on the lower part. In addition to the arms, the back and legs are included in the work, the body is positioned straight, which allows you to form the correct posture.
2. Body leaned forward. Suitable for people with spinal problems as it reduces the impact on the back. The main emphasis is on the quadriceps and gastrocnemius muscles.
3. Backward movements. The buttocks and tendons are strengthened, the arms are a little tense - they need to hold on to static handles.
4. Reverse pedaling. Another option for tightening the gluteal muscles.

The benefits of an elliptical trainer for women are the reduction of cellulite and reduction in the volume of problem areas. High-quality treatment of the thighs and buttocks accelerates blood circulation, removes fat deposits, and with them the “orange peel”.

Elliptical trainer: the benefits are in the details

Before you start training on the simulator, you should very carefully understand what benefits the training will bring and whether it will cause harm. First, the good stuff. Here is a whole list of positive points:

1. Increases endurance.
2. The simulator is an excellent substitute for shaping, and the effect from it is better than from fitness (don’t forget that this is a cardio simulator).
3. Remembering about fitness helps to concentrate attention on problem areas and tone them up, which is achieved with intense and prolonged work during regular workouts.
4. Working out on an elliptical trainer allows you to lose weight, if, of course, you stick to a healthy diet and eliminate alcohol and smoking from your life.

Let’s stop at the last one, since it is relevant for beautiful ladies. All adults understand that weight loss can be achieved by burning calories, and this happens during intense exercise, which can only be done on an elliptical trainer. It is equipped with a computer and sensors that show calorie consumption and suggest programs for eliminating cellulite.

Advantages and disadvantages of orbitreks

In addition to the optimal load, which is evenly distributed throughout the body, there are other advantages from using ellipsoids:

• development of the respiratory system, the ability to engage in aerobic training;
• getting rid of excess weight;
• reduction of problem areas – gentle fat burning;
• training of the heart and blood vessels;
• protection of knees and joints from overloads.

For physically weak people, an elliptical trainer is recommended; the benefits for the body will be noticeable from the first cardio training: posture is tightened, calves and thighs are noticeably worked out. Even light exercise helps burn calories: from 400 to 800 in 1 hour.

The disadvantages include:

• limited pedal path;
• the need to select an ellipse for your height and weight;
• monotony of classes;
• low efficiency for the upper part of the body.

In order to completely strengthen the body and noticeably lose weight, exercises on the orbit track alone are not enough; you need to include another load in the program.

Ellipsoid - what is it?

An elliptical trainer (sometimes also called an “orbitrack” ), along with a treadmill and a bicycle station, is among the top most popular and affordable sports equipment.

Training on the orbit track simulates race walking with ski poles . While moving, a person takes fairly fast steps and also actively works with his arms, due to which not only the gluteal muscles are strengthened, but also the arm muscles and abdominal muscles.

It is also worth noting that the undoubted advantage of this type of exercise equipment is the low risk of injury and the absence of heavy load on the knee joints (which cannot be said, for example, about cardio equipment). People who suffer from certain diseases of the musculoskeletal system or have joint problems or flat feet can also exercise on an ellipsoid. You can also train for those who suffer from excess weight, heart and vascular diseases.

It would not be amiss to note that the orbitrek is extremely effective for those who want to get rid of extra pounds or strengthen the leg muscles, or increase the overall endurance of the body.

Power training

Orbitrek is a cardio machine, it is not intended for building muscle mass. Even the most intense exercises will not pump up your arms, forearms and shoulders, but they will improve your health. Strength exercises are available for experienced and professional athletes; beginners may not have the stamina to maintain a high pace for a long time.

30 minutes and 3 times a week are enough for strength cardio training to show results. Combining it with other physical activity will help you gain weight.

High intensity cardio

By tightening your buttocks and legs, speeding up your metabolism and increasing your fat burn, the elliptical machine has weight-loss benefits: it reduces the size of your thighs and the appearance of cellulite. To work out the bottom, classic and inclined walking is enough; they are maximally focused on the lower part of the body.

The distance for beginner athletes should be 1.5 km, the distance gradually increases. It is important to warm up before exercise and monitor your heart rate during exercise.

Moderate intensity cardio

A training option for people who want to maintain a toned and fit body without leaving home. The movements are carried out smoothly and slowly, the intensity increases gradually so as not to overload the body. The technique that matters here is the execution technique, not the speed.

A slow to medium pace will do, no need to speed up. This kind of gentle fitness can be done every day – up to 6 times a week for 30 minutes.

Who is suitable and not suitable for an ellipsoid?

Orbitracks work smoothly, without jerking or shock loads on the joints. Thanks to this they are suitable for almost all users. Cardio equipment can be included in the program:

• beginners who lack stamina;
• people with joint and spine problems;
• elderly;
• overweight people;
• those who were prescribed a rehabilitation set of exercises after surgery.

Any modern ellipsoid allows you to regulate cardio load and adjust the device to the individual parameters of a person. The magnetic and electromagnetic elliptical trainer has a soft stroke, and the health benefits often outweigh the possible harm.

A person who has just been discharged from the hospital should give up exercise - some time must pass before doctors allow light cardio exercise. It is necessary to postpone sports in case of exacerbation of chronic diseases, as well as diseases of the heart, blood vessels, and spine. Athletes with non-standard parameters will have to look for an ellipse that is right for them - taking into account their height and step length. It is better not to use general orbitreks, as this will cause inconvenience and even cause injury.

First aid

If you get injured on the simulator, it is important to perform only the correct and thoughtful actions, otherwise you can cause more harm.

First of all, you should stop exercising on the elliptical and call a doctor or an ambulance. First aid consists of the following manipulations:

• It is contraindicated to abruptly move the victim, change his position, sit him down and give him something to drink, as well as independently adjust joints in case of dislocation and sprain. Only doctors can accurately determine the severity of the injury and its nature. The victim must be kept at rest.
• A cold compress is applied to the injured area. An ice bag, a cold towel, or even a bag of frozen food will do. Cooling will reduce swelling, reduce bruising, and reduce inflammation and pain. To prevent frostbite, the compress should be alternated with breaks and applied for 10-30 minutes every 20-30 minutes.
• Measure the pressure. In hypertension and heart disease, blood pressure plays an important role. If it is too high, the risk of heart attack and stroke increases. Even before the ambulance arrives, you can give the victim medicine. However, it is important to help him take only what is prescribed and prescribed. It is strictly contraindicated to offer drugs that the person has not taken before.
• If a dislocation is suspected, a tight bandage is immediately applied to the damaged area and the position of the limb is fixed until doctors arrive.
• If internal bleeding is suspected, the victim must be helped to take a comfortable position.
• In case of miscarriage, a semi-sitting position will be preferable. The bleeding will decrease slightly.
• For abdominal injuries, it is advisable to elevate your legs.
• For traumatic brain injuries, carefully place something under the head.
• While waiting for an ambulance, it is important to monitor the victim's breathing. If necessary, perform cardiopulmonary resuscitation.

Indications and contraindications for exercising on an elliptical trainer

Tasks for which trainers recommend purchasing sports equipment:

• health promotion;
• development of the lungs and cardiovascular system;
• increased movement (with a sedentary lifestyle);
• lose weight, get rid of cellulite;
• put the body in order;
• return to shape after a long period of inactivity.

You can use an elliptical trainer for the benefit of the whole family; reviews from experts are different, but they agree on one thing - the equipment is suitable for both teenagers and older people.

There are no specific contraindications to the orbitrek if aerobic cardio training is not prohibited to the person. If you exercise without consulting a doctor, you can harm your health if you have the following diseases:

• diabetes;
• asthmatic attacks;
• heart failure;
• thrombophlebitis;
• high blood pressure and hypertensive crises;
• angina pectoris;
• swelling;
• malignant neoplasms;
• heat;
• infectious diseases.

Sometimes you can train with caution. For example, with varicose veins, osteochondrosis, arthrosis. The main thing is to start at a slow pace and carefully monitor how you feel; if you experience a headache, dizziness or weakness, you should end the workout.

What may result from ignoring contraindications?

If you ignore your doctor's advice and contraindications and start exercising on an elliptical trainer, you may experience serious injuries. The harm from the ellipsoid consists of the following consequences:

• Sprained ligaments and muscles. Due to sudden movements, joints and adjacent tissues suffer. The injury is accompanied by acute pain and restrictions in movement. Sprains take a long time to heal and are difficult to heal. You will have to stop training completely for a while. And in some cases of ligament rupture, surgery is required.
• Due to acute pain due to arthritis and arthrosis, the practitioner is looking for ways to reduce discomfort during exercises on the elliptical, so he moves in the wrong position, which leads to dislocations.
• Failure to be careful when dealing with a hernia can lead to circulatory problems, problems with urination and defecation, pinched nerves, and paralysis of the feet or the entire lower part of the body.
• Neglecting contraindications for hypertension and heart failure is fraught with the development of heart attack and stroke. And dizziness during exercise can lead to falling from the exercise machine, which is dangerous for fractures and head injuries.
• Training on an ellipsoid during a complicated pregnancy is dangerous due to the interruption of pregnancy, premature birth and pathologies of the mother and fetus.
• Increased metabolic processes negatively affect cancer, accelerating the course of the disease and spreading tumor cells throughout the body.
• Exercises after operations and cesarean sections are dangerous due to the opening of bleeding.

Answers to frequently asked questions

1. What to look for when choosing an elliptical trainer: benefits or harm to health?

It is worth comparing both factors and paying attention to your well-being. A healthy person needs to remember the possible consequences, but for him the benefits of sports equipment are much more important. If a trainee has problems, it is important to review the contraindications and draw a conclusion: is it possible to take risks or is it better to change physical activity.

2. Can pregnant women exercise?

For women whose pregnancy is progressing well, the ellipse is not contraindicated. Before cardio training, consultation with a doctor is required - in some cases, pregnant women should absolutely not overload themselves.

3. How to train for beginners?

Beginners are recommended to walk for 20 minutes, warm up before using the orbitrek, and cool down after. The intensity should be low to medium. Weekly training increases by 5 minutes.

4. How long do you need to train to see results?

If you have a slim figure, half-hour approaches, 2-3 times a week, are sufficient. When losing weight, the duration increases to 45-60 minutes; cardio classes can be done every other day.