How to use an elliptical trainer to lose weight

How to use an elliptical trainer to lose weight

First, let's explain that there are no absolutely useless workouts. Any physical activity entails energy expenditure. The more energy the body requires, the more calories it must burn. Exercising on an elliptical trainer is also not without uselessness. Even the wrong ones. The main question is the effectiveness of the time spent on the simulator.

In any case, to get results you will have to adjust the principle of your nutrition and diet. The goal should be a negative difference between the energy received from food and expended during wakefulness. Conduct the classes themselves 1.5-2 hours after the last meal. Nutrition rules for losing weight on an elliptical can be found here.

In addition, beginners need to learn the correct training technique. It is necessary to keep your body and head straight, try to pull in your stomach and take a step on your entire foot. It’s also worth studying training methods and determining your individual load level.

Long training

Long-term training is a classic version of training on an elliptical trainer for weight loss. This approach has several positive effects on the body: fat cells are burned, muscles are toned, and the respiratory system, heart and blood vessels are improved. Long training is performed for an hour . All this time you maintain a given pace of medium intensity. Therefore, it is important to choose the appropriate load. The goal of this workout should be to burn 500-600 kcal.

How to effectively exercise on an elliptical trainer

Weight loss program:

1. Lesson one . Warm up in the first five minutes. Next, conduct the main training session at an average pace. During this entire time, the heart rate should not exceed 50-60% of the maximum.
2. Second lesson . Warm up for about five minutes. This is followed by a five-minute moderate pace. Then spend about three minutes at an above-average pace. Repeat points 2; 3 throughout the entire workout. The last five minutes is reserved for movements at a slow pace.
3. Lesson three . The beginning of the workout is five minutes at a moderate pace. Then the load gradually increases over 15 minutes. Over the next 15 minutes the load decreases. There is a cool down at the end of the lesson.
4. Lesson four . The workout takes 30 minutes. The entire time is allocated to exercise at an average pace with low resistance.
5. Lesson five . Five-minute warm-up. The main phase of training: increasing the load to maximum (individual indicator) for three minutes. Then two minutes are worked out with the maximum load indicator. Carry out the procedure 4 times. The final stage is a cool-down for five minutes.

Interval training on the elliptical trainer

This type of training is much more effective than long training. However, it is recommended to use the interval training method no more than two sessions per week. Essentially, interval training is an alternating change of strength and cardio training on an elliptical. This approach significantly increases the load on the body, thereby accelerating the fat burning process.

Here, for example, is an interval training program on an elliptical trainer for weight loss :

1. Spend the first five minutes at a slow pace. 110-115 steps/min is enough;
2. Further intervals of one minute: 125 steps, 130, 135. The final minute is 115 steps. In total you need to do this 6 times .
3. At the end of the workout, you need to spend 2 minutes at 140 steps and 5 minutes at a calm pace - 110 steps per minute.

You can learn more about interval training on an elliptical trainer in this article.

How to use an elliptical trainer

Exercises help not only lose weight, but also strengthen muscles and increase endurance. You can also set up different training programs, which makes them less boring and monotonous. For classes, nothing supernatural is required, only comfortable shoes and clothes that allow air to pass through and do not interfere with heat transfer.

You can start training before and after strength training. First to warm up the muscles, and then to burn calories.

Correct positioning helps achieve excellent results and eliminate injuries and complications. The gaze should be directed forward, the neck should be relaxed, but the shoulders, back, abs and buttocks should be tense. While performing the exercise, you should not lean your weight on the handle, and you also should not lean towards the control panel, otherwise there will be no effect.

In this case, the handles of the simulator need to be pulled and pushed, and you need to work actively with your hands. This will significantly increase the number of calories burned.

How much do you need to do on the elliptical to lose weight?

It is impossible to say unequivocally how to lose weight on an elliptical. The indicators sometimes vary significantly, however, certain trends can be identified.

For beginners, for example, it is recommended to exercise no more than half an hour three to four times a week. In this case, you need to take about 50 steps per minute, and keep the load around 70% of the maximum age-related heart rate. At first, the task is to adapt the body to the emerging load and its subsequent increase. The duration of the stage is 6-8 weeks.

After passing the first stage, the load increases. During this period, you need to conduct from three to five classes per week. The duration of each lesson should be 20-45 minutes, and the intensity should reach 80% of the MVP. During these workouts, you will consolidate the progress from the first six to eight weeks and will be able to maintain your acquired physical fitness.

Further classes are only for advanced users. At this stage, you need to exercise six or even seven times a week. Each lesson lasts from 30 to 60 minutes with intensity increasing to 80-90%. Achieving this level is considered an excellent indicator. But not everyone can achieve it. For those looking for an alternative option, interval training, which we wrote about above, is suitable.

As you can see, training on an elliptical trainer requires discipline and skillful scheduling. You need to set a time for classes so that the process becomes regular.

Benefits of using an elliptical trainer

Losing weight with an orbitrek is a very realistic and achievable goal for a person with any excess weight. Of course, the results are not visible immediately, but internal changes begin to occur after the first cycle of classes. Fat tissue gradually gives way to muscles, blood circulation improves, and metabolism accelerates.

You can select the rhythm, tempo, and load individually. During training, it is possible to monitor the state of the cardiovascular system.

Exercises on an elliptical trainer not only help you lose weight, but also improve your condition, sculpt your figure, and strengthen the muscles of your abdomen, back, arms, and legs.

If you doubt whether it is possible to lose weight on an orbitrek in your case, test the exercise machines in the gym. Decide which device to buy: front-wheel drive or rear-wheel drive, what step length, what built-in additional options. Consult with trainers and doctors. It's worth investing in reliable, well-equipped equipment. After all, it should serve you and your family for at least several years. Even if your weight approaches normal, maintaining it will not be difficult if working out on the elliptical trainer becomes a habit.

How many calories are burned on the elliptical trainer?

The number of calories burned during training is a purely individual indicator. Its value is influenced by several factors, including the anatomical features of the body, the speed of steps during exercise, and the established level of load. Naturally, the indicator will be different for men and women . But are there any differences in training on the elliptical between men and women? You can find out by clicking on the link.

Average hourly workouts indicate values ​​of 500-600 kcal. For beginners it may be less, but for experienced users this value may be increased compared to the average.

How much weight can you lose on an elliptical?

If you exercise regularly and eat properly, you will be able to lose the first kilograms after the first month of training. Ellipsoids have virtually no restrictions on user weight (the figure varies depending on the model). Studying elliptical discussion forums gives a clear picture of how many calories an elliptical trainer burns.

In a month you can lose 1 kilogram, or 3.5, or 6. It is impossible to say exactly how much weight you will lose. We can only say that with regular exercise, lasting 25-45 minutes, with a pulse rate of 120-140 beats per minute, the results will not be long in coming. We wrote earlier about how to eat properly when losing weight on an elliptical trainer.

Workout diary for losing weight, what to put in it

An important part of losing weight and training on the elliptical is a training diary. It is worth keeping a similar diary for nutrition. A training diary helps you track your progress and adhere to the most important principle of training: to progress, you need to increase the load.

It is impossible to remember everything, but if you have a diary at hand where you write down all the necessary information, you will make the training process easier for yourself.

What to write in your diary? The diary should contain information such as:

• duration of the lesson;
• intensity;
• pulse;
• number of kcal burned;
• exact date of training;
• weight.

All these values ​​will allow you to track your own progress. If you missed a workout, the diary will know everything. Not finished yet? Everything will be reflected in the diary. If there is no progress, you will be able to understand why. This happens due to missed training or it is necessary to change the approach to training. You will understand whether the elliptical trainer is effective and how many calories are burned during the training process.

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Elliptical trainer: what is it for, pros and cons, effectiveness for weight loss. Part 1

An elliptical trainer is a cardio machine that combines the features of a treadmill, exercise bike and stepper. It is also called an orbitrek or an ellipsoid.

Thanks to its high efficiency, high-quality load of all muscle groups and gentle effects on joints, the elliptical very quickly conquered the market and became one of the most popular home exercise equipment. Let's take a closer look at the characteristics and features of an elliptical trainer for home workouts.

ELLIPTICAL TRAINER: GENERAL INFORMATION

The elliptical trainer (or orbitrack) appeared in the 90s of the 20th century, when the popularity of fitness and home workouts was rapidly gaining momentum. The main advantages of the ellipsoid are high functionality, efficiency and safety. What makes it special? The ellipsoid includes the upper and lower parts of the body, having a comprehensive effect on all the muscles of your body. Thanks to the movable handles, you synchronize movements between your arms and legs and evenly distribute the load between muscle groups.

Training on an elliptical is similar in movement to running or skiing, but unlike running, the load on it is safe for the joints and spine. The foot does not leave the pedal surface at all stages of movement, which helps to avoid shock loads. The pedals move along the trajectory of an ellipse, while the legs are slightly bent: this makes the workout comfortable and safe for the knee and ankle joints. Exercises on this universal simulator will bring you a minimum of harm and maximum benefit.

What is an ellipsoid used for? Firstly, it is convenient to perform cardio workouts to burn calories and fat, so the orbitrek will be useful to anyone who wants to lose weight. Secondly, this is an excellent alternative to physical activity without leaving home. Exercises on an ellipsoid will replace your morning jogging, race walking, cycling and skiing, and group training in fitness rooms. Thirdly, it is an excellent workout for the muscles of the upper and lower body, as well as training the heart muscle.

ADVANTAGES OF AN ELLIPTICAL TRAINER:

1. Regular training on an elliptical strengthens the heart muscle, trains the respiratory system, improves the functioning of the cardiovascular system, and develops endurance (by 20-30% after a month of training).
2. Training on an elliptical is very energy-intensive: you will burn calories, speed up your metabolism, increase blood circulation and break down fats. In an hour of intensive exercise you can burn up to 800 kcal.
3. Elliptical training does not have a negative impact on the leg joints and spine, unlike treadmills, exercise bikes and jumping training.
4. Classes on the orbit track include all muscle groups: arms, back, buttocks, thighs, legs. The elliptical is especially effective for girls who want to lose weight in their legs - the lower part of the body receives the heaviest load.
5. The ellipsoid ensures a stable body position on the simulator due to additional support on the arms and even distribution of the load between the upper and lower parts of the body. This minimizes the risk of injury and damage.
6. Movements on the elliptical trainer are absolutely physiological and natural. You do not need to learn special techniques for the classes to be comfortable and safe - the range of movements is preset from the very beginning.
7. This is an ideal exercise machine for those who do not like running and jumping. Elliptical training can be compared to skiing, so it is suitable even for overweight and elderly people.
8. A properly functioning elliptical trainer is virtually silent, unlike some other machines. This is especially important if there are small children in the apartment or restless neighbors.
9. Ellipsoids provide the ability to move not only forward, but also backward. This exercise helps to engage even more muscles, which means training the body even more effectively.
10. Orbitrek has practically no restrictions on the level of training: both beginners and experienced students can train with it, regardless of gender and age. This unique exercise machine is suitable for the whole family!

Thanks to their versatility and functionality, ellipsoids have confidently taken top positions in the range of sports training equipment. In terms of their demand, they are second only to treadmills. Almost every fitness room is equipped with elliptical trainers, and more and more people are buying orbitracks for exercise at home.

DISADVANTAGES OF THE ELLIPTICAL TRAINER:

Despite the number of advantages of the ellipsoid and its benefits for improving physical fitness at home, one cannot fail to note several disadvantages that can have a decisive role in the issue of purchasing an elliptical trainer.

1. The ellipsoid has a fairly high cost: the price of a high-quality simulator starts from 600 rubles. Inexpensive models of lower cost do not always meet quality requirements.
2. It is almost impossible to do interval training on an ellipsoid due to the characteristic smoothness of the movements of the simulator. In addition, classes on the orbitrack may seem monotonous and monotonous.
3. Inexpensive ellipsoid models can squeak a lot. Moreover, even constant lubrication of materials does not always solve the problem.
4. You need to allocate space in your apartment for the simulator. Sometimes you have to purchase an additional mat to prevent it from slipping. In addition, the ellipsoid is inconvenient to transport if you move often.
5. The level of load in the elliptical is largely regulated by the strength of your resistance. While on a treadmill, for example, you can change the speed of rotation of the belt or incline, thereby adjusting the load more precisely and obviously.

Like any exercise machine, the orbitrek has a number of features and disadvantages that may make you doubt the purchase of this sports equipment. Nevertheless, the elliptical remains the most preferred cardio exercise machine for exercisers due to its safety and low-impact load.

CONTRAINDICATIONS FOR TRAINING ON AN ELLIPSOID

Despite the safety of exercising on an elliptical trainer, you need to remember that this type of fitness is still considered serious physical activity. If you have any chronic or acute illness, additionally consult with your doctor about the possibility of training. Exercises on an ellipsoid during pregnancy and the postpartum period are also advisable only after the approval of a doctor.

Elliptical training is not recommended if you have the following diseases:

• Cardiovascular failure
• Angina, tachycardia
• Frequent hypertensive crises
• Oncological diseases
• Diabetes
• Thrombophlebitis
• Infectious diseases
• Serious diseases of the bones and spine

Since the ellipsoid is most often purchased for home training, you will have to independently monitor your well-being during exercise. If you feel severe shortness of breath, lack of air, dizziness, nausea, pain in the heart or behind the sternum, then it is better to stop the workout. Walk around the room at a leisurely pace for a few minutes to get your heart rate up.

ELLIPSOID FOR WEIGHT LOSS

The main question that interests those losing weight when choosing an elliptical trainer is: does it help you lose weight? Of course, like any cardio machine, the elliptical is effective for weight loss. Firstly, training on the orbit track provides additional calorie consumption. Secondly, regular exercise does not contribute to a faster breakdown of fats in the body.

MUSCLE WORK WHEN TRAINING ON AN ELLIPSOID

The big advantage of the ellipsoid compared to other exercise machines is that it works the muscles of the upper and lower body simultaneously. For example, during exercise on a treadmill and exercise bike, the muscles of the legs and buttocks are mainly worked. Orbitrek also gives a load to both the leg muscles and the arm muscles. And the more muscles are activated during training, the more calories are burned. In addition, this makes the load on the body more uniform and of higher quality.

What muscles work during training on the elliptical:

• Anterior thigh muscles (quadriceps)
• Muscles of the back of the thigh (biceps femoris)
• Gluteal muscles
• Deltoids (shoulders)
• Biceps and triceps (arms)
• Latissimus dorsi and trapezius
• Psoas muscles
• Rectus abdominis muscle

Please note that muscles do not grow from training on an elliptical trainer. They will tone up a little, the relief will appear due to a decrease in the fat layer, but there will be no increase in muscle mass from exercising on a cardio machine. This is simply impossible. If you want to build muscle and increase mass, then you need to do strength training with heavy weights.

By the way, the elliptical trainer uses the abdominal muscles to a lesser extent, so you can work on them additionally. For example, you could add a 10-minute core session after your cardio workout. Check out our selection: Top 50 exercises for abdominal muscles.

To be continued…

In the second part (II) of the review, we will tell you in detail how effective an ellipsoid is for losing weight and give comprehensive instructions on choosing an ellipsoid for your home.

See you soon on the pages of our blog!