How many calories are burned on the elliptical trainer?

The elliptical trainer is a very effective exercise equipment for burning extra calories. Therefore, it is very useful for weight loss. However, it is worth noting that the exact number of calories that can be burned will be approximate. These numbers will be affected by your age, weight, gender and exercise intensity. So, let's look at an elliptical trainer, how many calories does it burn?

What is an elliptical trainer?

Having been invented in the 80s of the last century, the elliptical trainer quickly gained popularity among modern young ladies. This projectile is nothing more than a mixture of a stepper and a treadmill. For a long time now, the ellipsoid or orbitrek has ceased to be the privilege of only gyms. More and more often it can be seen in standard apartments, on balconies, in the bedroom or in the living room.

Now popular orbitrek models offer to simulate movements such as walking forward and backward, cycling, skiing, and climbing stairs . The most expensive exercise machines offer women a huge selection of types of training that will reduce or increase the load. Each elliptical trainer has pedals that move along an elliptical path. Despite the ability to use several muscle groups at the same time, to lose weight you should use not only this exercise, but also regular strength exercises.

An elliptical trainer will not only pump up muscles and burn calories, but also strengthen the cardiovascular system and increase the body's endurance. According to average data, in an hour of training you can burn 720 calories, if, of course, you choose the right program that does not cause harm to the body.

Energy consumption of different processes of physical activity

The table of energy consumption of various physical processes will help you calculate the number of calories per day:

To understand how many calories a specific person spends, you need to multiply the indicated number of kcal by your own weight. A person weighing 50 kg will spend 150 kcal per hour of walking or 50 kg * 3 kcal = 150 kcal.

Advantages and Disadvantages of Elliptical Trainers for Burning Calories

Before exercising on a simulator, you should weigh the pros and cons and only then make a decision about purchasing the device.

Let us list the main advantages of this sports unit:

• The ability to use major muscle groups during training by performing various exercises.
• Women, men, children and even older people can exercise on an elliptical trainer if they do not have individual indications and if they are in good shape.
• The ability to use several different modes in one workout . Various variations of exercises and intensity of training will help you get rid of excess weight, overcome annoying folds on the body, reduce the risk of heart attack and catalyze metabolic processes. You can gain a slim figure and improve your body contours.
• Imitation of natural movements of the knee and ankle joints, natural movements of the hips . At the same time, you do not need to leave home, put on a tracksuit and look for a place to exercise. You can simulate running at home at a convenient time and by choosing the most comfortable clothes.
• Using an elliptical trainer burns the same amount of calories as running on a treadmill . It is also noteworthy that in addition to this, on the orbit track you have the opportunity to additionally use other muscle groups. The treadmill cannot allow you to do this.
• The load on the upper and lower parts of the body is applied simultaneously. The Orbitrek is equipped with handles that allow you to work the muscles of the upper body. The pedals are responsible for the activity of the muscles of the lower body, allowing you to train the muscles of the buttocks, thighs and calf muscles.
• Ability to improve bone density. With an elliptical trainer you can prevent the development of diseases such as osteoporosis.
• Mobility and small volumes. Home elliptical trainers do not take up much space, and some models have small wheels that allow you to move the machine from place to place.

Along with the advantages, some disadvantages should be noted:

• Good quality models are expensive . The usual cost of a good simulator cannot be less than $500. You can buy the best devices for 100-150 thousand rubles.
• Possibility of overload . Exercising on an orbit track is simple and pleasant, so at first you may not calculate your own strength and still put excessive stress on your body. If this happens, you should stop exercising until you have fully recovered, and then slow down a little and increase the load gradually.

What to look for when buying an elliptical trainer to burn calories?

1. The process of getting rid of excess fat should be pleasant, so there is no need to neglect the popular criteria for choosing a projectile.
2. To understand which model is best for you, do several workouts in the gym using different orbitrack models.
3. If you do not have free space to fully accommodate the device, opt for folding models.
4. If you have the financial means, buy a simulator that has a convenient control panel, a choice of modes and a smooth pedal stroke.
5. When approaching the purchase question, decide on the type of simulator that suits you:

• mechanical orbitreks . The simulators have a simple and convenient design and are driven by the person himself. The cost of the device is low, the exercise machines are accessible to the average consumer and are lightweight. The disadvantage is the fragility of the mechanism, as well as noise during operation.
• magnetic orbitreks . They have a more complex design and smooth running, do not make noise during operation, and have a magnetic braking system. They are characterized by a higher price than mechanical devices that do not require a network connection.
• electromagnetic simulators . The most expensive in their class and the highest quality. The devices have a wide selection of programs that allow you to find the desired load.

Example of an elliptical training program that burns calories

In one 30-minute workout you can get rid of 240 to 380 calories. The number of calories burned depends not only on the intensity of the exercise, but also on your own weight. The more you weigh, the more calories you can remove.

• The first day . 30 minutes of exercise at medium intensity is enough.
• Second day. 5 minutes of moderate-intensity exercise (warm-up), three minutes of fast high intensity exercise, two minutes of calm activity. This program is repeated 4 times (not including the warm-up), and then ends with a 5-minute cool-down at a calm pace.
• Day three . 5 minutes of warm-up, then a gradual increase in load over 15 minutes, then a gradual decrease in load over 15 minutes.
• Day four . The class begins with a 5-minute warm-up and ends with a cool-down and includes training at medium speed and minimal resistance.
• Day five . A 5-minute warm-up is followed by 3 minutes of acceleration, 2 minutes of maximum load at high speed. The set of exercises is repeated 4 times and ends with a cool-down.

As a result, in one week of exercise you can lose from 1200 to 1900 calories. Don't forget that in order to lose weight, you need to burn more calories than you consume.

The results of using an elliptical trainer to burn calories

In addition to the traditional 240-380 calories that can be burned in 30 minutes of exercise on the orbitrek, you also get the opportunity to:

• Reduce total body weight
• Strengthen the heart muscles
• Develop the muscles of the arms and legs
• Improve blood supply to tissues
• Reduce heart rate at rest and under various loads
• Increase body endurance
• Relax and recharge your batteries for the whole day (if you train in the morning)
• Increase body tone
• Relieve stress and forget about negative emotions and feelings
• Improve breathing.

An elliptical trainer allows you to lose weight only in combination with a moderate diet, maintaining a healthy lifestyle and regular training, during which calorie consumption will be maximum. There is no need to immediately after training run to the refrigerator for another portion of sweet and fatty foods. Before training, you should completely pay attention to protein foods and avoid taking carbohydrates.

Nutrition rules for successful weight loss on the elliptical

With weekly training for 2 hours, it is necessary that the amount of calories consumed does not exceed 2000 kcal.

For the elliptical trainer to be beneficial for weight loss, it is important to eat right. It is important to give up junk food in order to lose weight on the elliptical trainer as soon as possible and follow some rules

:

• Reduce the amount of salt, sugar and alcohol you consume.
• Set aside one day to unload the body from heavy food.
• The diet should contain the maximum amount of proteins and slow carbohydrates.
• Avoid eating foods labeled "diet" as they usually don't contain many chemical additives.

Before training

The main rule is that meals should be taken no later than 120 minutes before

before class.

Food should contain the maximum amount of vegetable and protein products.

You should not abuse coffee before training, because this will give an additional blow to the cardiovascular system, which will already be stressed during exercise.

After training

You can follow one of two schemes

:

• The first is to eat only 120 minutes after training, but you should not give in to gluttony, but eat a moderate amount of food.
• The second is not to wait 2 hours, but to consume 2 times fewer calories than were burned during the workout.

Food should have minimal fat or caffeine content.

When should you not use the elliptical and burn calories?

To get results from training and not cause harm to the body, pay attention to contraindications that limit the possibility of using the orbitrek.

• Temperature increase.
• Infectious diseases, including symptoms of acute respiratory infections and flu - cough, red throat, etc.
• Bad feeling.
• Presence of joint and bone diseases.
• Taking a course of medication.
• Diseases of the heart and respiratory system.
• Presence of diabetes mellitus, hypertension.

Contraindications

The reasons for urgently interrupting exercises are any symptoms of a sharp deterioration in the condition! Before training, it is worth considering the contraindications of exercising on an ellipsoid. It is not recommended to load the body on people:

• those suffering from hypertension, cardiovascular failure, heart rhythm disturbances, edema;
• those suffering from asthma, thrombophlebitis;
• with severe stages of cancer;
• with diabetes mellitus;
• during periods of exacerbation of infectious diseases;
• pregnant women.