Ellipsoid is a universal simulator, the use of which allows not only to provide cardiac load, but also to work out the muscles of the back, legs (quadriceps, hip biceps, calves), gluteus maximus muscle, deltoid muscles and even biceps. Such a complex load will allow to bring the body to a decent appearance before the beach season in the shortest possible time. How to exercise on an elliptical trainer to lose weight? To do this, you will have to follow some simple rules.
Warm up before training for an ellipsoid
A joint warm-up must precede a workout. How to exercise on an elliptical trainer at home for weight loss? The principles are the same. It does not matter if a person is training at home or in the gym. Weight loss occurs only when a person spends more energy per day than he gains with food. An hour of intense work on an elliptical trainer allows you to burn about 600 kcal. This is a very high figure compared to other loads.
Joint warm-up takes an average of about seven minutes. Its goal is to stretch the main joints of the body to prevent their injuries. These are the knee, hip and elbow joints. Do not forget about the neck: for a minute to perform tilts and rotations of the head. After completion of the joint warm-up, it is permissible to jump on a skipping rope for some time to warm up and set the desired rhythm of the heart rate. Then you can go directly to the simulator.
Nutrition before training: what you can eat and what not
How to exercise on an elliptical trainer to lose weight? Reviews of those who have lost weight indicate that the main rule of success is nutrition. You can work out as much as you like, up to a sweat, on the simulator. But if after that, eat pizza or cake, chips with beer or other high-calorie dishes, then you can not expect the result. Moreover, a person, instead of losing weight, can get better. And this is understandable from the point of view of dietetics: after intense training, appetite in the literal sense of the word is “brutal” - many people succumb to it and eat enough.
Before starting a workout, you should not eat any food for about two hours. Optimally, if it is possible to engage in the morning on an empty stomach. After training, there is nothing for about two to three hours. You can only drink clean water. During this period of time, the body draws energy for life directly from body fat. And if you eat tightly immediately after a workout - fat reserves will remain in place.
We follow the pulse: how not to plant a heart?
Ideal if you can get a heart rate monitor. It allows you to choose a pace at which the pulse will be in the zone of fat burning.
How to lose weight to calculate the optimal zone of the number of heart beats per minute, at which "fat will burn"? To do this is very simple: for example, the age of losing weight is 30 years. From the number 220 you need to subtract 30. This is 190 beats per minute. Then the heart rate is calculated. 60% of 190 is 114, and 70% of 190 is 133. This amount is the optimal pulse value that should be maintained during training on an elliptical trainer.
How to engage in order to lose weight - at a fast or slow pace? Of course, beginners will first have to get used to the load. Therefore, even movements of small amplitude will provoke fatigue, palpitations and sweating. After a month, the muscles will gain strength, endurance will increase, and it will be possible to significantly increase the intensity of the movements performed.
Features of the load when using an elliptical trainer
During training, almost all the muscles of the body work on the ellipsoid: the press, legs, buttocks and even arms. Such a complex load is good for beginners in fitness, as well as for experienced athletes. If we compare the ellipsoid with other cardiovascular equipment, then it surpasses everything in terms of the effectiveness of classes.
It is necessary to remember and apply the correct technique for performing movements on an elliptical trainer. How to engage in order to lose weight? The amplitude of movements should be as complete as possible, do not be lazy and give yourself indulgences. It is better to perform fewer movements per minute, but they will be correct and will allow the muscles to provide maximum load. Sharp jerks should be avoided: try to perform all movements as smoothly as possible, otherwise you can pull the joint or damage the tendon. The back should remain as straight as possible throughout the workout, you can not slouch and squeeze the head into the shoulders.
It is necessary to monitor breathing: try to take the deepest breaths possible, exhale all the air from the lungs. You can not hold your breath - this provokes a malfunction in the heart rhythm.
You can use the simulator in several modes:
- classic walking;
- reverse walking;
- downhill walking;
- sedentary walking.
Classical walking on an elliptical trainer
Ideal for beginners in the gym as a cardio load. How to exercise on an elliptical trainer to lose weight? In the first month, you can combine classical walking with strength exercises. This will help to quickly develop endurance and move to more complex simulator modes.
The technique of classical walking involves the movement of the legs, like on a bicycle. The body is located directly, the back is straight, and the head is raised. The main load is received by the leg muscles - quadriceps, front and rear calf, as well as the biceps of the thigh.
Athlete reviews confirm that for experienced athletes, such a load is too small. They prefer either downhill or reverse walking.
Reverse walking on an ellipsoid: the benefits and harms of the load
For a person who is looking for an answer to the question of how to exercise on an elliptical trainer in order to lose weight, there is a universal answer: try regularly, five times a week, every hour in the morning to do reverse walking. This is the best way to quickly get rid of excess body fat and strengthen the muscle corset of the whole body.
For training, you need to take a half-squat position, your knees will be slightly higher than with classical walking. The load is distributed not only to the muscles of the legs, the muscles of the back and arms will also be involved. This is a great option for both men and women.
How to train on an elliptical trainer to pump up the buttocks? You should choose the reverse walking mode: it is he who best loads the gluteus maximus muscle. You can alternate it with inclined walking: such a training will help speed up fat burning and make the buttocks more rounded.
Reviews of girls indicate that this mode is the most preferred in most cases. The reason is a high load on the gluteus maximus muscle.
Inclined and seated walking in an elliptical trainer
These modes are less popular, as they imply a fairly high level of flexibility of the athlete's body for proper execution. Nevertheless, you can lose weight by doing an elliptical trainer in the mode of inclined walking rather quickly. This is the highest load that the simulator allows for the athlete's body. It is performed in the position of the body, tilted forward 45 degrees. Inclined walking is aimed at training the lower body, and the upper body is in focus on the arms of the ellipse, so it also gets a load.
The sitting position is considered the most energy-intensive in existing modes. The back should be flat, straight, arms extended forward, hips in a squat position parallel to the floor. This position works fine for the muscles of the abdomen and back, and the muscles of the legs and arms do not remain unused.
Optimal training duration
Is it possible to lose weight by doing an elliptical trainer for half an hour or less? Only if the remaining half hour to take strength exercises with a barbell and dumbbells, performing them at the most intense pace. If the goal is to quickly get rid of fat, then you should do at least fifty minutes. Moreover, as mentioned above, the pulse must constantly be found in the fat burning zone, which is calculated individually for each person.
If there is no energy for such a long training, you should work on your stamina, gradually increasing it.
What time of day is best to do: morning or evening?
How to exercise on an elliptical trainer to lose weight - in the morning or in the evening? The optimal load time for fat burning is three to four hours after waking up. It is best not to take anything from food. It is acceptable to use a sports energetic with carnitine in the composition - it will help activate fat cells as an energy source for the body.
Do not think that after a morning workout a person will be tired all day. On the contrary, for healthy people, this beginning of the day will provide vigor and high performance.
How many times a week to train to achieve a result?
How to exercise on an elliptical trainer at home - every other day or every day? If you have the opportunity to train daily, you should do just that. After each lesson, you should stretch to reduce your strength the next morning. Do not forget about the importance of joint warm-up before training.
If a person has a gym membership, then you will have to deal with it as many times as assigned in the conditions. Optimally if the subscription is unlimited - this will provide the opportunity for daily training on professional simulators. The main thing is to motivate yourself sufficiently so as not to miss the days of classes.
How much to do on an elliptical trainer to lose weight? It all depends on the initial weight, age and state of health. On average, with regular loads and nutritional adjustments per month, it takes from three to six kilograms of excess weight.
Power loads vs classes on an ellipsoid
Beginners in the gym often face a choice: which is better - cardio or weight training? Of course, it’s optimal to create a competent training program that will combine both types of loads. But if the goal is only weight loss, then it is quite possible to be content with cardio. It is quite enough for the girls to acquire a light muscle relief and get rid of the fat layer.
In addition, you can purchase an ellipsoid and practice it at home yourself. You don’t have to spend money on regular acquisition of a gym membership. This option is suitable for those who are shy of their excess weight and for this reason can not do it in front of other visitors.
How to deal with an elliptical trainer at home? The basic principles of building a workout do not differ from standard ones. Together with the equipment, it is better to immediately purchase a heart rate monitor, the use of which will allow you to track the required number of beats per minute.
Health problems after doing workouts on an ellipsoid
Novice athletes often complain of dizziness and nausea after intense training. This is quite natural: the body adapts to the load. If poor health reaches critical limits, you should be examined for the presence of vegetative-vascular dystonia, osteochondrosis, hypertension. These are the most common ailments that prevent intense training. You will have to reduce zeal and increase stamina at a slower pace, otherwise syncope may begin.
Ideally, if there is an opportunity before starting training, get the advice of a sports doctor who would examine the spine and evaluate the general state of human health.
Contraindications to training on an elliptical trainer
In some cases, training on an ellipsoid can do more harm than good. In particular, classes on this simulator are prohibited in the presence of the following diseases:
- arthritis, arthrosis;
- osteochondrosis, scoliosis, hernia;
- chronic diseases of the cardiovascular system;
- chronic kidney and liver diseases;
- joint diseases;
- tendency to jumps in blood pressure.
Even completely healthy people should increase the load gradually. Cardio is always a test for the cardiovascular system. Doctors have not yet invented a better way to get rid of body fat. But if health is at stake - sometimes it’s better to put up with a slight excess weight than to “plant” your own heart.