The elliptical trainer is suitable for home classical and interval training or training in the fitness center to lose weight and strengthen the muscles of the lower and upper body. To achieve the optimal effect from training, you need to train on the elliptical in compliance with a number of rules and recommendations. Therefore, beginners are often interested in how to properly exercise on this cardio machine as a beginner, or how to pump up their butt on an elliptical trainer.
Let's consider the basic recommendations for classes and adherence to the regime before and after classes.
Diet
It is not enough to know how to properly exercise on an elliptical trainer to quickly lose weight without compromising your health. Additionally, you need to follow the correct diet before and after.
It is recommended to eat no later than 2 hours before starting exercise. The diet should be rich in protein and vegetable products. To reduce the stress on your cardiovascular system, you should not drink coffee before using the elliptical trainer.
If you are interested in how to lose weight on an elliptical trainer, then you should eat no earlier than 2 hours after exercise. If you eat before this time, the food you eat should contain 2 times less calories than you burned during exercise.
Is it possible to lose weight on orbitrek?
Perhaps most often this question is asked by girls who want to tighten muscle groups throughout the body, reduce the amount of fat under the skin, and also improve the overall physical performance of the body.
So is it possible to lose weight on orbitrek? We hasten to rejoice - you can! The key to a beautiful and healthy figure is to follow only two rules: proper nutrition and regular exercise, which is enough 2-3 times a week, depending on your physical shape.
Proper nutrition does not mean cutting yourself off in everything, but eating only natural foods in such quantities that you do not feel hungry. And at the beginning of your work on yourself, you need to especially lean on protein foods. But we wrote about everything in more detail below?
Duration and features of classes
To achieve weight loss and develop the right muscle groups, you need to know how to properly train on an elliptical trainer. It is important to adhere to the recommended training duration. It should be 50-60 minutes. The quantity per week should be 2-3 per week.
While exercising on the elliptical trainer, you must maintain proper body position. The head should be directed forward, the neck should be relaxed, the muscles of the back, shoulders, and abdominals should be tense. During the exercises, you do not need to lean forward and transfer weight to the structure of the simulator.
If you're wondering how to lose belly fat on an elliptical trainer, you need to use your arms correctly. Don't just hold hands. They need to be alternately pulled and pushed, maintaining the pace and applying sufficient effort.
When should you not use the elliptical and burn calories?
To get results from training and not cause harm to the body, pay attention to contraindications that limit the possibility of using the orbitrek.
- Temperature increase.
- Infectious diseases, including symptoms of acute respiratory infections and flu - cough, red throat, etc.
- Bad feeling.
- Presence of joint and bone diseases.
- Taking a course of medication.
- Diseases of the heart and respiratory system.
- Presence of diabetes mellitus, hypertension.
Types of training on the elliptical
You can train on the ellipse using different types of programs. There are classical and interval schemes. Beginner athletes are recommended to use the classics, and as they gain experience, move on to interval training.
Classic exercises
Before starting a class on the orbitrack according to the classical program, do a fairly intense five-minute warm-up to prevent injury. During the warm-up, perform exercises that load the same muscle groups that work on the elliptical trainer (bending, rotating the body and arms, squats, etc.). You can also warm up directly on the orbit track at a slow pace.
After warming up, proceed directly to training. You can train in the classic position, as well as use reverse rotation and tilts. The pace should be within 60-70% of the maximum value. Don't forget how to walk correctly on an elliptical trainer.
After the main training stage, a five-minute cool-down is performed. The same exercises are used for warming up.
Interval exercises
An interval training program is good for weight loss. It involves conducting classes with varying intensity and duration. At the same time, the cardiovascular system, respiratory organs and other systems are trained. The number of calories burned is noticeably higher than that of the classic program.
The scheme involves conducting classes with alternating intervals of moderate and intense pace. The recommended number of interval training sessions per week is 2.
During the first workout, after a 5-minute warm-up, alternate between moderate (4-minute intervals) and intense (2-3-minute intervals) pace of exercise. Completion time is 30 minutes, followed by a 5-minute cool-down. During the second interval training, the time of the main part is reduced to 20 minutes. A three-minute period of work at a moderate pace is followed by 1 minute of exercise at maximum intensity.
Example of an elliptical training program that burns calories
In one 30-minute workout you can get rid of 240 to 380 calories. The number of calories burned depends not only on the intensity of the exercise, but also on your own weight. The more you weigh, the more calories you can remove.
- The first day . 30 minutes of exercise at medium intensity is enough.
- Second day. 5 minutes of moderate-intensity exercise (warm-up), three minutes of fast high intensity exercise, two minutes of calm activity. This program is repeated 4 times (not including the warm-up), and then ends with a 5-minute cool-down at a calm pace.
- Day three . 5 minutes of warm-up, then a gradual increase in load over 15 minutes, then a gradual decrease in load over 15 minutes.
- Day four . The class begins with a 5-minute warm-up and ends with a cool-down and includes training at medium speed and minimal resistance.
- Day five . A 5-minute warm-up is followed by 3 minutes of acceleration, 2 minutes of maximum load at high speed. The set of exercises is repeated 4 times and ends with a cool-down.
As a result, in one week of exercise you can lose from 1200 to 1900 calories. Don't forget that in order to lose weight, you need to burn more calories than you consume.
Classes for different levels of training
The exercise program for the elliptical trainer also depends on the user’s level of training:
- First level. It is recommended to train 3 times a week for 20-30 minutes. The average pace is 40-50 steps per minute, heart rate is up to 70% of the maximum.
- Average level. At least 4 approaches of 30-60 minutes per week. It is recommended to maintain the speed within 50-70 steps per minute, and the heart rate - 60-80% of the maximum.
- Experienced. 4-6 approaches per week for 45-60 minutes. The speed is maintained within 60-90 steps per minute, and the heart rate is 75-90% of the maximum.
With sufficient experience, when the user confidently withstands the loads from the third point, it is recommended to move on to interval training. During exercise, avoid excessive stress on the muscles, respiratory system and cardiovascular system.
What is an elliptical trainer?
Having been invented in the 80s of the last century, the elliptical trainer quickly gained popularity among modern young ladies. This projectile is nothing more than a mixture of a stepper and a treadmill. For a long time now, the ellipsoid or orbitrek has ceased to be the privilege of only gyms. More and more often it can be seen in standard apartments, on balconies, in the bedroom or in the living room.
Now popular orbitrek models offer to simulate movements such as walking forward and backward, cycling, skiing, and climbing stairs . The most expensive exercise machines offer women a huge selection of types of training that will reduce or increase the load. Each elliptical trainer has pedals that move along an elliptical path. Despite the ability to use several muscle groups at the same time, to lose weight you should use not only this exercise, but also regular strength exercises.
An elliptical trainer will not only pump up muscles and burn calories, but also strengthen the cardiovascular system and increase the body's endurance. According to average data, in an hour of training you can burn 720 calories, if, of course, you choose the right program that does not cause harm to the body.
Advantages and Disadvantages of Elliptical Trainers for Burning Calories
Before exercising on a simulator, you should weigh the pros and cons and only then make a decision about purchasing the device.
Let us list the main advantages of this sports unit:
- The ability to use major muscle groups during training by performing various exercises.
- Women, men, children and even older people can exercise on an elliptical trainer if they do not have individual indications and if they are in good shape.
- The ability to use several different modes in one workout . Various variations of exercises and intensity of training will help you get rid of excess weight, overcome annoying folds on the body, reduce the risk of heart attack and catalyze metabolic processes. You can gain a slim figure and improve your body contours.
- Imitation of natural movements of the knee and ankle joints, natural movements of the hips . At the same time, you do not need to leave home, put on a tracksuit and look for a place to exercise. You can simulate running at home at a convenient time and by choosing the most comfortable clothes.
- Using an elliptical trainer burns the same amount of calories as running on a treadmill . It is also noteworthy that in addition to this, on the orbit track you have the opportunity to additionally use other muscle groups. The treadmill cannot allow you to do this.
- The load on the upper and lower parts of the body is applied simultaneously. The Orbitrek is equipped with handles that allow you to work the muscles of the upper body. The pedals are responsible for the activity of the muscles of the lower body, allowing you to train the muscles of the buttocks, thighs and calf muscles.
- Ability to improve bone density. With an elliptical trainer you can prevent the development of diseases such as osteoporosis.
- Mobility and small volumes. Home elliptical trainers do not take up much space, and some models have small wheels that allow you to move the machine from place to place.
Along with the advantages, some disadvantages should be noted:
- Good quality models are expensive . The usual cost of a good simulator cannot be less than $500. You can buy the best devices for 100-150 thousand rubles.
- Possibility of overload . Exercising on an orbit track is simple and pleasant, so at first you may not calculate your own strength and still put excessive stress on your body. If this happens, you should stop exercising until you have fully recovered, and then slow down a little and increase the load gradually.
Conclusion
The question of how many calories are burned on a modern ellipsoid is best considered in combination with other, equally important questions that affect the style and frequency of your diet, lifestyle, the number of stressful situations and methods of dealing with emotional stress. The world is multifaceted. And the sports tools for self-development that we bring to your attention require competent treatment, promising to bring maximum benefit to their owners in return.
We are confident that readers of our article will be able to extract the most positive effect for their health from exercise on the ellipsoid!
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How much do you need to do on the orbitrek to lose weight?
The golden rule of any weight loss is only one - you must spend more than you consume. The more good cardio exercise you do per week, the faster the long-awaited result will come.
But if your body is not prepared, then start with small loads to get it in shape. Start with 20 minutes of running on the orbit track 3 times a week, then increase the time. When you can run at a certain speed for 60 minutes, then you are already in good physical shape, and therefore you can improve it further. How?
Speed up. Start moving faster. You can even alternate: a minute of fast running, 2 minutes of slow running. The sweat will flow like a hail, your legs will burn, your heart will jump out, and your pulse will go through the roof. But that's exactly what you need.
If you want to start losing weight, then you need to do what you don’t like. That's right - just forcing your body to work at its best is difficult for many. Moreover, constantly dripping sweat is also unpleasant for most. But just for beauty, you need to do often what you don’t like.
How many calories does the elliptical trainer burn?
Before answering this question, World of Sports experts suggest starting with an understanding of what a calorie is?
Not every person who is trying to find out how many calories an elliptical trainer burns, how to burn more in one workout, and which sports equipment is best to buy to “destroy” calories, understands what we are talking about?
A calorie is nothing more than a unit of measurement. What does it measure? First of all, it's warm. Secondly, energy, without which a person cannot live.
For those who are obsessed with the desire to maximize the consumption of “taken on board” calories on the ellipsoid, it is important to realize: for any life process, including for intellectual work and even for being in a state of absolute rest, we need calories.
Where do they come from? Not from sports activity. From the food we consume. Those who carry out unreasonably grueling training (with anything - an orbitrek, a bicycle, oars on a kayak or iron in a gym) are faced with inevitable drowsiness. It “screams” to us that the body’s source of energy has dried up. An excessively large supply of calories has been consumed, and it needs to be restored by:
- food consumption
- sleep, which “puts” the body on “recharge” and “reboot”.
What are we doing? After the most intense workout, we run to a cafe or store to instantly destroy its achievements and results - to replenish our calorie reserves. And increase it more often.
It is this error that leads to the emergence of “expert opinions” that, they say, no matter how many calories are burned on the ellipsoid, “fat still does not leave the sides.”
Well, of course, it won’t go anywhere if you spend about 1100 calories in 2 hours of average training on an elliptical, and then go to a barbecue to get 2200 by eating a kilogram of fried meat.
The winner of excess weight is not the one who drives himself into a frenzy on any of the sports equipment we offer, but the one who, during this training, also knows the secret of the BZHU formula (knows how to count proteins, fats, carbohydrates that enter the body).
1 gram of protein - 4 calories.
1 gram of carbohydrates is also 4
But there are already 9 of them in a gram of fat.
The amount of calories entering the body is important. This is the norm, because chronic deficiency, as well as excess, leads to negative consequences. When we have too much, we get fat and choke when climbing stairs, but when we have too little? Good mood and performance are lost.
Today, the number of people living in the world is close to 8 billion (for 2021 the figure is 7.594 billion). Of these, 800 million suffer from obesity. That is, every tenth inhabitant of our planet. Do they all simply overeat due to “love for tasty and unhealthy food”?
No. Let's reveal a secret: the number of overweight people is growing because life is becoming more and more hectic. And if in our latitudes it is generally accepted that stress is “drenched” mainly with strong drinks, then, believe me, in the “hospital” as a whole this is not at all the case. Every tenth citizen of the Earth “eats” nervous overexcitement, not being a gourmet.
Most people get fat not because they eat often and a lot, but on the contrary - because they live in a frantic rhythm and DO NOT eat on time. Hungry, they come home and “storm the refrigerator” when there is no point in eating at all, and it’s time to go to bed after a light dinner.
In such a situation, it doesn’t matter at all how many calories the elliptical trainer burns in the morning in the gym or on the loggia: the body has “made up” for everything. And the “athlete” went to the side to grow fat in his sleep.
Overeating is promoted not only by the “abstract” frantic pace of life, when on the way to work someone manages to “swallow” a hamburger, and someone else shawarma. Excess weight is a “social problem”, just like alcoholism. If you see that you are surrounded by the same “eaters” who love to “refuel at night” and dine “on the run,” then you feel “at ease” and easily break through the mark of your daily allowance of 1800 calories.
1800 calories is the average daily fuel requirement for men. Women need less - 1500. In the professional literature you will find a daily value of as much as 2500 calories. And decide: this is a reason to eat more. Yes! But only if you are 20-25 years old. The body has excellent metabolism during this period.
What do you want to do at 40-45 years old? The specified minimum level of 1800 calories per day at this age must be assessed “critically”, because even the minimum excess will affect the figure.
You might be wondering how many calories the elliptical burns. But it is much more important to understand that 75% of those who practice without supervision
- experienced nutritionist
- good coach
resemble hamsters, which
- rotate the wheel installed in the trap with their paws
- and at the same time they eat all the time.
Alas, they never change their appearance!
Another 20% harm their health; they count the number of calories. What about quality? He doesn't get any attention.
The quality in this situation is the vitamins and minerals that the body needs and are found in fruits and vegetables. Pasta and sweets have the highest calorie content. But they bring nothing but disappointment when we look in the mirror the morning after eating the cake the day before.
An ellipsoid, no matter how sophisticated it is, can only help by a third in the fight against excess weight. Its “specific gravity” in the process of losing weight is no more than 30%! But other? This is your food!
And now we are gradually approaching the issue of the effectiveness of the orbitrack (ellipsoid) in the training process.
