How long should you use the elliptical trainer to lose weight? How to use an elliptical trainer to lose weight?

What is an elliptical trainer for weight loss

This is a cardio exercise machine for weight loss with elliptical rotating pedals that simulate walking, cycling, climbing stairs, and running. The device is also known as an orbitrack or cross-trainer. The exercise machine provides a uniform load throughout the body, which promotes effective weight loss and helps all body systems stay in good shape. There are many models of ellipsoids for weight loss - from classic to “smart” options with different functions, which themselves determine the level of training of the practitioner, his general body condition and pulse.

What muscles does the elliptical trainer train?

As noted earlier, the elliptical trains all muscle groups, namely:

Leg muscles (ankles, buttocks, quadriceps, hamstrings);
Core muscles (abs, back, chest);
Shoulders;
Arm muscles (triceps, biceps, forearms).

Moreover, if you want to work only the leg muscles, then you can simply remove your hands from the handles. But if you want to tone all the muscles, then use the handles and work at full strength.

What muscles does the ellipse train during classical walking?

During classical walking on an ellipsoid, all of the muscle groups listed above are involved, and the load is distributed more or less evenly.

When using the simulator in this way, you must adhere to the following rules. Make your body straight, raise your chest, place your palms on the tops of your arms, head looking forward, legs bent at the knees. During movement, your arms should be fully extended, thus pushing the handles of the simulator. Excessive, unnatural rotation of the body should not occur. The rotation of your body should follow your arms, but not be an independent movement. In this case, of course, you need to monitor your breathing: it should be done from the stomach (due to the diaphragm) and not be inconsistent.

What muscles are affected by the elliptical trainer when bending forward?

However, if desired, you can focus on certain muscles by changing the angle of inclination.

When bending back, the gluteal muscles receive an accentuated load. In this case, the pelvis must be moved back as far as possible. The back should be kept straight, as in all other variations. You should kind of walk while sitting. At the top point of the amplitude, the shin should be perpendicular to the floor, and the thigh should be parallel to it. Hold the static handles with your hands.

Running on an elliptical while bending backwards

When bending forward, the muscles of the thigh and calf are well loaded. The pedals need to be pressed harder into the floor, which will allow you to emphasize the load on your legs. Hands must be placed on the static handles of the ellipsoid: they will not be needed in this training option.

What muscles swing on an ellipsoid when pedaling in the opposite direction?

We also recommend trying to change the direction of pedal rotation. If you pedal backwards, the emphasis of the load is on the gluteal muscles. In this case, the body should be tilted slightly forward. In this case, the knees bend slightly more than with the classic version.

How to properly exercise on an elliptical trainer

When you are planning to exercise at home to lose weight or tone your body, you need to prepare sportswear, comfortable shoes and familiarize yourself with some tips from trainers regarding exercise. So, the rules for training on an elliptical trainer:

Warm up before starting each workout. After exercise, do not forget about the cool-down, because it reduces muscle pain and makes them more elastic.
Monitor your pulse. Calculate your maximum age heart rate: subtract your age from 220. For beginners, the norm is 65% of the MVP, and for experienced athletes the mark can reach 80%.
During training, keep your head level, while walking, step with your entire foot, and do not forget to draw in your stomach.
If you want to lose weight faster, drink water while walking, and in general try to eat according to the PP principle.
Eliminate watching TV, because all the distractions can nullify all your efforts on the elliptical trainer.

What muscles work

When exercising on an elliptical trainer, almost all muscle groups work. The movements can be compared to cross-country skiing, but the machine has more opportunities to change the force and direction of the load. This ensures better and safer training of the following muscle groups:

Leg muscles

The quadriceps or quadriceps (front thigh) comes into play when stretching the legs, or more precisely when straightening.
The biceps or biceps (thigh at the back) constantly works as an antagonist of the quadriceps, and is most strongly worked in the “sitting” position.
The gastrocnemius works with increased pedal pressure, forward and backward movement.

Core muscles

The abdominal or abdominal muscles must be kept tense throughout the entire workout, then they will also be involved in the work. In addition, fat from this area will begin to disappear in the process of overall weight loss.
The gluteus maximus is especially well worked when walking on mountain slopes without using levers, when walking backwards or in a light squat position. If you eat protein foods and vegetables 1.5 hours before class, then there is a chance not only to tighten, but also to pump up your buttocks.

Upper body muscles

The pecs will begin to work if you press on the levers, leaning on them like ski poles.
The triceps brachii is used when extending the arms.
The biceps brachii works during flexion.
The back muscles work when pulling towards yourself.

An elliptical is a cardio machine, so it is worth remembering that, as an attribute of a health workout, it is indispensable for training the heart muscle.

To lose weight on an elliptical trainer, it is enough to work on red muscle fibers, which are also called “slow” muscle fibers. They are not prone to pumping up and increasing in volume, but they promote weight loss. You can use them during long and calm walking with high resistance.

To get an increase in muscle mass, it is worth waking up the “fast” white fibers by including several intervals of up to 2 minutes in a quiet workout, which will consist of a maximum load (it can be increased in two ways: through speed or resistance).

Weight loss program on an elliptical

In order for walking on an ellipse to give the expected result in losing weight, you need not only to choose a workout, but also to learn how to stand on the machine correctly: tense your shoulder and abdominal muscles, your abs, and direct your gaze forward. The number of calories burned during exercise can be increased by using more hands: they need to pull and push the movable handles of the orbitrack. The training program on an elliptical trainer for weight loss can be classic or interval, but which one to choose is up to you.

Interval training

This is the most popular way to lose weight, because with the help of an orbitrek you can give the body additional stress, alternating strength and cardio modes - due to this, fat burning occurs much faster. Interval training on the elliptical should be carried out no more than 2 times/week. An activity, for example, could be like this:

10 minute warm-up;
Moderate walking pace;
4 min. moderate pace for half an hour, alternate with 3 minutes of maximum pace;
cool down for 5 minutes.

There are several examples of interval training, and if you don’t like too long sessions, you can limit yourself to 20 minutes of working with the simulator, because both options are equivalent in terms of calorie burning. Here's an example of a second interval workout:

warm-up, which lasts about 5 minutes;
for 20 minutes, alternating between a 3-minute moderate pace and a one-minute maximum pace;
cool down, lasting the same as a warm-up – up to 5 minutes.

Classic training program

Losing weight on an elliptical trainer with interval training is a painstaking process, because giving the body this kind of stress for more than a month is extremely undesirable. Then it’s better to take a break and include classical classes in the program:

warm-up for 5 minutes;
moderate pace with a heart rate of 50-60% of the maximum allowed value;
cool down for 5 minutes.

warm-up for 5 minutes;
alternating 5 minutes of moderate intensity with 3 minutes of accelerated pace within the time planned for training;
cool down for 5 minutes.

warm-up for 5 minutes at medium intensity;
increasing resistance for 15 minutes;
lower the resistance for another 15 minutes;
cool down for 5 minutes.

warm-up for 5 minutes;
half-hour session with moderate intensity (you need to adjust the minimum speed of resistance);
cool down for 5 minutes.

warm-up for 5 minutes;
alternating a 3-minute increasing load with a 2-minute maximum load (4 times);
cool down for 5 minutes.

How much do you need to do on the elliptical to lose weight? Basic training programs by intensity

You should not run ahead of the locomotive either on a treadmill or on an elliptical. You can’t even imagine what the real percentage of disappointed people are who, after purchasing a simulator or buying a gym membership, write depressing reviews that their heart rate has been disrupted or their blood pressure has jumped.

Before you get on the elliptical trainer, find out how to exercise correctly, and be sure that this sports unit will only bring you benefits. How to start? At first.

Basic training

Start with the very first elliptical program if the last time you played sports was at school, or if you are recovering from a serious injury or illness. Don't let the word "basic" confuse you. This workout for beginners will be more than intense and before you complete it, you may well break seven sweats.

• Preparatory stage. The first thing you need to know about the elliptical trainer is how to properly warm up before training. Short squats, push-ups, bending to the sides and forward will help the body adapt to the upcoming load. • Warm up. Having stood on the simulator and taken the starting position, which we described above, calmly pedal for 5 minutes. • The next stage of the ellipse program is called warm-up. Subtract your age from 220 (for example, you are 40 years old). In this case, we get the number 180 - this is your maximum heart rate during training. During warm-up, heart rate should not exceed 50% of the maximum. Keeping your heart rate around 90 beats per minute, pedal quietly for another 10 minutes. • The new phase of the training will last a full thirty minutes. You need to alternate between 50% (for 4 minutes) and 70% (for 2 minutes) of your maximum heart rate. Increasing your heart rate is very simple - you start pedaling more intensely. Attention! Do not take your heart rate beyond 126 beats per minute (if, as already said, you are 40 years old). • And finally, cool down - work calmly on the machine, watching how your heart calms down and your heart rate decreases.

Exercises on an elliptical trainer for weight loss

By combining proper nutrition with orbitrek training, you can give yourself a beautiful body by removing fat and tightening your skin. In order for exercise on an ellipsoid for weight loss to produce tangible results, you need to exercise the body 4-5 times a week, lasting 35-45 minutes. Before starting the course, it is recommended to consult with a personal trainer and doctor, who will give recommendations on the type of training.

For beginners

Training on an elliptical trainer for beginners involves 3-4 sessions/week lasting up to half an hour, while the frequency of steps should be a maximum of 50 per minute. While exercising, make sure that your heart rate does not exceed 70% of your MVP. At the beginning of the training cycle, keep the speed of movement not too high, then gradually increase it, but only towards the end of the workout. After 2 months, you can try your hand at a higher intensity level.

For those prepared

As you move from beginner to experienced elliptical bike user, increase your workout duration to 45 minutes and aim for 4-5 sessions/week. If you are not trying to achieve high athletic goals, but just want to learn how to lose weight using an elliptical trainer at home, then walk at a speed of 60 steps/min. and do not let your heart rate rise above 70% of MVP. An elliptical exercise bike helps you lose weight and improve your figure: pump up your butt, remove and tighten your stomach, make your hips beautiful.

Adviсe

So, how to lose weight on an elliptical trainer? Despite the effectiveness of the elliptical trainer, it is recommended to perform only part of the exercises in the program on it. It is recommended to devote approximately 30-40% of training time to strength training, which will help make the body toned and muscles strong. If necessary, you can monitor the increase in load by using a heart rate monitor.

When performing exercises on an elliptical, you should take into account a number of tips:

1. Warm-up should be a mandatory part of the program and take 5-7 training hours. This will warm up your joints and reduce the stress on your bones and muscles.

2. You should end your session with a cool-down or stretching to gradually slow down your pulse and restore your heartbeat.

3. When choosing a time for classes, it is recommended to rely on biorhythm. So, for example, people who get up early in the morning without problems can train at the beginning of the day; for some, the evening regimen is more suitable.

4. Training on an elliptical trainer for weight loss will not become a boring routine if you approach the preparation of the program correctly. If desired, you can add electronic programs to the elliptical trainer that will help add variety to the set of exercises.

Taking these tips into account will help make your workout safe and effective. The first result will be noticeable after 2-3 weeks of regular exercise.

Contraindications

Exercising on such a cardio machine represents a very strong physical activity, therefore, even if you are prepared and absolutely healthy, still do not ignore your body during training. The exercise should be stopped if there is any deterioration in health - pain in the chest or heart area, too much shortness of breath, nausea, weakness or a feeling of lack of air.

People who have severe degrees of cardiovascular insufficiency, which can cause asthma attacks, should not exercise on an elliptical trainer. Exercises on the ellipse are also contraindicated for men and women suffering from edema, tachycardia, frequent attacks of angina, or thrombophlebitis. It is recommended to refrain from training with an elliptical for weight loss if you have cancer or a diagnosis such as diabetes.

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.

Reviews

Maria, 32 years old I tried different methods of losing weight, because after pregnancy I just can’t get back to my previous size. My husband had to spend money, but to help, he gave me the latest model of an orbitrek - I’m in seventh heaven! I’m still doing the program for beginners, but the result is visible - in a month my body has become much more beautiful.

Stella, 24 years old What I like most about the elliptical trainer is that it shows the calorie consumption, and knowing the average number of calories burned, I can even afford to eat a chocolate bar, because I know that it will not harm my parameters - I workout in the evening. After six months of training, I can say that my system is working - I have already lost 12 kg.

Marina, 18 years old Looking at the “Before” and “After” photos, I was impressed by the results of those who use an elliptical trainer, and asked the guy to buy me the same one. Compared to a bicycle, I found a huge advantage in the orbitrek - thanks to this technique, my butt and thighs became much more toned and beautiful. For those who want a beautiful figure, I advise you to try it!

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