How to use orbitrek for weight loss: sample training programs

• Advantages and disadvantages
• Variety of models
• How not to make a mistake with your choice?
• Lesson program
• A few recommendations
• Alternative options

Various exercise machines allow you to get rid of excess weight in the shortest possible time.
The only problem is that most models are too bulky and expensive for home workouts, and not everyone has time for training in the gym. It is quite possible to overcome all these difficulties if you use an orbitrek for weight loss, which has gained great popularity since the end of the last century due to its compactness and versatility. It belongs to the category of cardio equipment and combines elements of a stepper, treadmill and exercise bike. Regular exercise on it is equal in effectiveness to cycling, skiing and gymnastic exercises. The ellipsoid is worth the money spent on it because it can perfectly correct the most problematic areas of the body.

Modern elliptical trainers

Orbitrek is a modern exercise machine, also known as a cross-trainer. It combines the advantages of a stepper, an exercise bike and a treadmill. In addition, it does not take up much space and you can use it at home.

Modern models have a display that shows:

• distance traveled;
• time;
• speed;
• pulse;
• calories burned.

There are many exercise machines on the market today with different features. Before you start training on the elliptical trainer, you should read the operating instructions for the device.

Some ellipticals have the function of measuring the amount of body fat and even the ability to conduct a fitness test. This will allow, for example, to choose the right exercises according to your current physical form.

Safe cardio at home: how to choose an orbitrek

Mechanical orbitreks

Body Sculpture BE-5916 from RUR 14,390 Body Sculpture BE-5920HX from RUR 11,990 DFC Challenge Climber 3.0 from RUR 16,830 Atemi AE-201 from 8,380 rub. DFC E3.5H2 from RUR 11,175 DFC E8.2A from RUR 14,429 DFC Challenge Climber 2.0 from RUR 12,080 Reebok Z7 from RUR 31,000 Diadora Circle Cross from RUR 19,390 DFC E2050 from RUR 9,794 DFC Challenge E8018 from RUR 21,242 Bronze Gym Pro Glider 2 CNL from RUR 52,423. Larsen FB1700 from RUR 17,500 ZIPRO Hulk from RUR 20,750 DFC 8.2 from RUR 13,990

2. Magnetic. The resistance changes by changing the location of the magnets (moving away or moving closer to the flywheel). The closer they are, the more difficult it is to pedal.

Pros:

• energy independence;
• smooth movement;
• fairly quiet operation;
• simple load adjustment.

Minuses:

• small maximum load (such orbitreks are not suitable for professional athletes).

Magnetic orbitreks

CardioPower E200 from RUR 21,430 Kettler Vito XS from RUR 19,990 Kettler Skylon 2 from RUR 44,990 Kettler Cross M from 22,900 rub. Torneo Festa from RUR 20,999 EVO Fitness Orion from RUR 26,127 EVO Fitness Gelios from RUR 29,990 CardioPower E400 from RUR 27,290 Star Fit Galaxy VE-106 from RUR 15,580 DFC YT206 from RUR 11,470 XTERRA FS3.5 from RUB 60,660 Torneo Stella C-507 from RUR 28,999 Oxygen Tornado from RUR 24,089 ProXima Iberius from RUR 26,832 EVO Fitness Elion from RUR 20,990

3. Electromagnetic. The system is close to magnetic, but instead of moving elements, stationary electromagnets are used, to which current is supplied. The stronger it is, the more powerful the magnetic field and the greater the resistance the practitioner needs to overcome.

Pros:

• silent operation;
• best smoothness of movement;
• precise and convenient load adjustment.

Minuses:

• dependence on power supply;
• high price.

Electromagnetic orbitreks

Sole Fitness E25 from RUR 76,990 Sole Fitness E35 from RUR 77,090 CardioPower E370 from RUR 27,604 ProXima Enima II iPro from RUR 69,990 CardioPower E250 from RUR 25,381 ProXima Panda from RUR 35,591 Sole Fitness E95S (2019) from RUR 136,321 Optima OptiCross 19 from RUR 23,990 HouseFit HB-8230ELM from RUR 17,190 Pro-Form Endurance 520E from RUR 49,900 ProXima iDecide from RUR 104,352 CardioPower X32 from RUR 39,990 Matrix E50XR from RUR 229,990 ProXima Enima from RUR 79,990 ProXima Senator from RUR 120,141

First of all, your budget will help you decide which orbiter to choose for home use. But since mechanical models are not comfortable both for the student and for his environment (due to noise), a magnetic ellipsoid will be the optimal solution for limited finances. Electromagnetic orbitreks were previously positioned as professional, but today even among them there are compact and not too expensive versions for home use.

Let's look at the design features

The load system is not the only design element that is taken into account when choosing an orbit track. Other important aspects include:

• Flywheel weight. It directly affects the comfort and smoothness of the ride. The heavier the flywheel, the more evenly the load is distributed, the lower the likelihood of jerking during movement and the more enjoyable the training process. But there is also a minus - the simulator becomes more bulky and less maneuverable. Therefore, for home use, models with a flywheel weighing from 8 to 10 kg are usually taken.
• Step length. The parameter affects loads and convenience. The longer the step, the more calories are consumed, but the pursuit of increasing the indicator leads to discomfort and even injury. When choosing the optimal value, they take into account the height of the student. For short users (up to 170 cm), a length of 30–35 cm will be enough, for tall users (over 190 cm), a step greater than 40–45 cm is suitable, and for everyone else, from 35 to 40 cm.

• The weight for which the ellipsoid is designed. Ideally, you need to buy a model with a reserve of 20 kg (if you weigh 90 kg, choose a model with 110 kg). This will provide additional reliability and durability.

Let's select the necessary functionality

To choose an orbitrack for your home that suits all your tasks, pay attention to the following points:

• Additional design details. These include, for example, a seat that turns the model into an exercise bike. Useful options include adjustable handles and pedal platforms, a folding design for easy storage, and compensators for floor unevenness.
• Load levels. The more of them, the more accurately the training on the ellipsoid is adjusted and the more interesting the lesson itself is. But this factor also directly affects the price of the simulator.
• Control method. It can be manual (a handle is provided for switching loads) and electronic (with buttons and even a display).

• Training opportunities. Electronically controlled models often have a built-in computer with a different set of functions. It allows you to select existing ones and create personal training programs, test the level of current sports training, control time, speed, and approximate calorie consumption. There are also orbitreks with heart rate measurement, which are useful for both professional athletes and people with cardiovascular diseases. Again, a “smart” device is more expensive, and not all functions are subsequently used.
• Additional "chips". These include the presence of a fan and a water bottle holder, speakers and a USB port, an Internet connection, etc.

Having decided on all this, all that remains is to choose a suitable orbitrek and enjoy using it.

Classes on the orbitrek: rules

Exercises on an elliptical cross-trainer, like any type of physical activity, require proper preparation, that is, a warm-up. To do this, you need to set the minimum load and move at a calm rhythm for about 10 minutes.

It is very important to take the correct position when performing exercises on the elliptical machine:

• grasp the moving levers;
• keep your back straight;
• tighten your abdominal muscles;
• look straight ahead.

Results will be noticeable when exercising for 30 minutes a day, three times a week or more often. Over time, you can increase your training time.

Interval training on the elliptical trainer

Example 1

• Warm up – 5 minutes of walking on the machine at a comfortable pace.
• The main operating time is 7 minutes. Every minute the resistance of the machine increases by one notch. You must try to move at the same pace (it is advisable to practice while listening to music so as not to lose the rhythm).
• Completion of training – 7 minutes. Every minute the resistance decreases by one notch, while the pedaling speed must be gradually increased every minute.
• Cool down – 5 minutes of walking on the machine at a comfortable pace.

Exercises on an elliptical cross-trainer for weight loss

Working out on the elliptical machine is a great way to lose weight. However, for classes to be effective, certain rules must be followed:

• during exercise, you should constantly monitor your pulse - it should be 70-80 beats per minute;
• a properly selected load should not be too high or too low. If it is too high, the heart rate will exceed normal, and if it is too low, it will prevent adequate muscle activation;
• the workout should last at least 30 minutes - the human body begins to burn fat only about 20 minutes after the start of physical activity;
• exercises on the orbit track should be performed at least three times a week to maintain metabolic rate;
• you should choose interval training - thanks to this, fat burning continues after exercise;
• do not forget to maintain correct posture (back straight, feet on the pedals, keep your head level, look straight ahead, hands on the handles).

Orbitrek: how to exercise correctly?

The result of any training largely depends not on how much you want to lose weight or gain muscle mass, but on how correctly you approach the organization of the training process. Now we will try to briefly explain to you what your training should look like, and we will provide a small list of recommendations for training specifically on the orbit track.

1. Decide on your training time . Everyone knows that all people have different biorhythms. Some easily get up at 4 am and are ready to set work records, while others feel in the best shape at 11 pm. Depending on these factors, you should approximately select the optimal training time for yourself in order to carry them out as efficiently as possible. However, keep in mind that your exercises on orbitreks for weight loss should begin no earlier than 2-3 hours after waking up, and also end at least 2 hours before bedtime. If we talk about the location of training, then this should be the golden mean: not under the scorching sun, but not in the dark; not in a draft, but not in a stuffy room either.
2. Sportswear . Of course, you don’t have to dress up in beautiful suits and put on makeup (there are some) as if you were going to the gym. Dress comfortably in any clothing that meets the following requirements: It should be light and comfortable to allow the body to breathe. Freedom in choosing clothes is another plus for home workouts.
3. Meals . Most likely, you want to lose weight (after all, you won’t be able to gain muscle mass on the orbit track). In order for training on the orbitrek for weight loss to produce tangible results, you must start it no earlier than 2 hours after eating, and after training you cannot eat for one hour. If you have taken any other substances (alcohol, medications, cigarettes, coffee), training should begin one hour after taking them. You'll probably want to drink during class. There is no need to do this - just rinse your mouth with water.
4. Warm-up before classes on the orbit track . This is also a mandatory condition, because not only the effectiveness of the training, but also its invasiveness will depend on the quality of the warm-up. After all, getting injured due to carelessness or neglect of safety precautions when practicing on an orbit track is not so difficult. Even a minor injury can put you out of action for several weeks. If you want to lose weight by summer, then such a loss will be very sad and tangible.
5. Regularity of training . Everything is obvious here - only regular training can bring good and quick results. Don’t be lazy to devote 30 minutes to your body - in a few months you will be very glad that you overcame laziness at this moment!
6. Training intensity . For those new to the sport, a good heart rate during training would be 110-120 beats per minute. This will provide a good load on the cardiovascular and respiratory systems, and will also force various muscle groups to work. For more experienced athletes, the training intensity level should be higher. And make sure that your heart rate does not exceed 80% of the maximum age norm. It is 220 minus your age.

Phases of exercises on an elliptical trainer

The phases of each elliptical training session should be the same:

1. warm-up - unfortunately, this stage is often forgotten. However, thanks to it, you can prepare the body for the right loads and avoid injuries. Warming up stretches the body and improves blood circulation. It takes about 5-10 minutes and includes stretching exercises or a light warm-up on an elliptical cross-trainer;
2. basic training is a gradual increase in physical effort to achieve an appropriate load. The resistance should be chosen in such a way as to maintain a constant speed. This phase should last about 10-15 minutes. If you feel tired earlier, you should stop. You need to monitor your heart rate and increase the main training phase over time;
3. relaxation exercises - they should last about 5 minutes. During this time, you need to gradually slow down and reduce the load to calm your heart and cool your muscles.

Ellipse exercises - benefits

Exercising on a simulator allows you not only to lose weight, but also to improve your condition and performance. The benefits of classes include:

• legs move like on a ski slope (oval movement);
• less stress on joints and tendons than during regular running;
• more efficient calorie burning compared to an exercise bike;
• strengthens the abdominal muscles;
• the muscles of the thighs and legs are modeled and strengthened;
• easy adjustment of the difficulty level of exercises to suit your capabilities.

The effect of exercises on the elliptical

The effect of training on an elliptical trainer is simply amazing. By exercising on this simulator, you can achieve very good results, both in endurance and strength. Orbitrek (https://trenazher.info/chto-luchshe-orbitrek-ili-velotrenazher/) will increase endurance and strengthen your legs. In addition, calories are burned very efficiently in orbit.

The figure will be modeled thanks to movable long arms that make the upper body work. In addition, working with your hands intensively pumps the lateral abdominal muscles. And maintaining an upright posture helps strengthen the anterior abdominal muscles.

FLYWHEEL

The location of the flywheel determines another classification of orbitreks.

Rear-wheel drive orbitreks are considered classic simulators of their type. In them, the flywheel and the entire resistance system are located behind the athlete. As a rule, such orbitreks have a much longer pedal stroke, which contributes to the smoothest possible movements. Exercise machines of this type are equipped with movable arms for the hands, which are mounted to the pedals. Thanks to this design solution, the units have a minimum of moving parts and are very easy to maintain.

front-wheel drive orbitreks, the athlete can see the flywheel in front of him. Due to the fact that the weight of the units is shifted to their front part, if the athlete tilts excessively, the machine may become unstable. In this regard, front-wheel drive orbitreks are equipped with a very heavy flywheel. This allows you to compensate for all the defects of such a design. Which also makes the ride even smoother.

The weight of the flywheel is also very important.

The flywheel is the heart of the simulator, it’s like the engine in a car!

Heavy flywheel means smooth running and excellent load!

A light flywheel means discomfort and insufficient training efficiency.

A flywheel weight of up to 8 kg is suitable for activities of a user with an average weight, but for large people the best choice is a flywheel weighing more than 10 kg.