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Features of the gym on the elliptical trainer
- The main characteristics of the ellipsoid for fitness
- Physics load on the simulator
- The choice of ellipsoid for home workouts for weight loss
An elliptical trainer is one of the most common sports equipment in the gym. It’s primary purpose are aerobic fitness classes aimed at getting rid of excess weight. The small dimensions of the simulator allow you to purchase it for workouts at home, but for good results it is necessary to carefully approach the choice and to consider some features.
The main characteristics of the ellipsoid for fitness
Elliptical trainer or elliptical, is a structure that can be roughly described as two high arms and a pair of skis, equipped with belt or motor to create the required physical activity. To perform the movements on it of the palm put on the handle, feet stand on a special platform and start to walk, pushing the “skis” on the floor. In the process of exercises that work the arms and legs at the same time, also includes the muscles of the body. When you push off from the handles work shoulders, back and chest; movements of the feet give the load on the buttocks, thigh and calf, and the need to maintain balance includes the work of stabilizing muscles. Actions differ from classic skiing, as pedal, unlike skis do not slide forward and go down; many athletes compare these classes with Nordic walking.
Fitness workout on the elliptical trainer particularly relevant to people with diseases of the musculoskeletal system or experiencing joint pain. Smooth running of the sports projectile provides a soft load, strengthening the muscles of the body. The main advantages of the simulator is called:
- increase endurance of the body;
- strengthening the heart and blood vessels;
- the study of almost all muscles of the body;
- weight loss;
- strengthening the respiratory system, the increased flow of oxygen to the internal organs and tissues.
Caution in the classroom are encouraged to take a people with heart disease, a large excess weight and problems of the musculoskeletal system. Exercise for weight loss in this case should begin only after consultation with the attending physician and to do, if possible, should be under the guidance of an experienced instructor who is familiar with the characteristics of the disease.
From training on the elliptical trainer have to give people suffering from tachycardia or angina pectoris, diabetes or Oncology, thrombophlebitis and regular hypertensive crises.
Physics load on the simulator
The ellipsoid can be used for multiple purposes, so the training program for them will be different. First, the simulator provided by physical activity, positively affecting the heart and strengthen the system of blood vessels. In gyms, these exercises are called cardio, which translated from Greek means “heart”.
Fitness training represent a continuous movement at a moderate pace, in which the athlete receives the following useful results:
- consumed a large amount of the energy classes cause the body to turn to domestic reserves and reserves;
- accelerated heart rate, the heart begins to pump in one more amount of blood to produce oxygen;
- strengthens all muscles of the body, the internal organs receive an increased amount of nutrients;
- there is an active blood supply to the brain, improving its performance.
Cardio workouts should be carried out in a well ventilated area to provide the body enough oxygen. The lessons can be held for 15-20 minutes daily or 3 times a week for 30-40 minutes.
An elliptical trainer can be a great option for training for weight loss, as most modern models are equipped with a mini-computer with pre-installed software that allows you to choose the desired load case. This files most often for weight loss use interval scheme where the periods of acceleration alternating with periods of slowdown. The easiest way to keep track of them heart rate monitor and stopwatch, for example, 40 seconds to do with top speed, raising the heart rate above 140 beats; then slow down for 120 seconds, while holding the pulse in the area of 100-110 beats.
To workout for weight loss gave the results, you must practice every day; if you are using intervals, the program lasts up to 30 minutes; with a monotonic movement at a moderate pace for 60 minutes.
The elliptical machine can also be used as a warm-up of the projectile before strength training. For this you need to move for 5-15 minutes, driving the heart rate up to 140 beats per minute. If, together with the power component of training the athlete to pursue the goal of weight loss, before and after the power unit it is necessary to work on the ellipsoid, 20-30 minutes.
The choice of ellipsoid for home workouts for weight loss
Aerobic physical exercise is a great way to maintain health and good physical shape, so for many people, it becomes urgent question of the acquisition of simulator home.
When it is selected, it is recommended to pay attention to the following parameters:
Ellipsoids can vary greatly in size, so you should decide where will be the trainer, and how much space under it is possible to select.
- Built-in heart rate monitors.
Usually placed in the arms and allow you to monitor heart rate during all fitness classes.
- The mini-computer.
Built-in programs are convenient for beginners as they allow you to train at has already drawn up schemes without having to experiment with loads.
- Switch resistance.
A more convenient option would be to load control buttons on the panel without interrupting your workout.
- Method of generating load.
Distinguish between magnetic, magnetic, electrical and electromagnetic system of loading. Each of them has its pros and cons, so before buying it is important to choose the most suitable one for yourself.
Fitness session on the elliptical trainer you should start gradually: first workout should take 15-20 minutes; then gradually increase and begin to experiment with level of resistance.
Uses photographs Shutterstock