Cardio training today is an indispensable tool in the fight against overweight, in strengthening the heart muscle and maintaining the whole body in good shape. Most fitness centers have a separate cardio zone with simulators that simulate various types of aerobic activity. So, an alternative to running in the fresh air is a treadmill, cycling is replaced by an exercise bike, a stepper reproduces walking on steps, and an elliptical trainer combines all these exercises together. He and the treadmill are considered one of the most sought-after sports units that efficiently burn calories. But which is better - an ellipse or a treadmill? Before answering this question, we consider the pros and cons of each simulator, their main characteristics and effects on the body.
Treadmill
Running is considered an excellent means of stabilizing the state of the cardiovascular system and getting rid of extra pounds. Of course, it is best to run in the fresh air, but this is not always possible due to the climatic features of the region, the lack of stadiums, parks and other areas suitable for jogging. The treadmill allows you to forget about the problem of bad weather and limited space and provides comfortable training conditions. Practicality is far from the only plus of this simulator.
Treadmill pluses
- Informational content. Treadmills are equipped with a screen that displays the main indicators (lost calories, duration and speed, mileage, heart rate), knowing which you can adjust the training process, judge its effectiveness and own progress.
- Ability to choose training programs and running speed. Most modern tracks have built-in programs of different difficulty levels. Interval workouts are considered very effective, in which moderate running alternates with accelerated. You can adjust the speed yourself, depending on your well-being, but it is better to pay attention to ready-made training programs, as they are compiled with knowledge of the matter and, accordingly, will bring much more benefit.
- Depreciation. Basic or advanced cushioning systems in treadmills can reduce the shock load on the joints and spine, resulting in less chance of injury. For obese people, this is most relevant, since increased weight increases the load. And if, along with a high-quality canvas, special running sneakers are used, then you can double secure yourself.
- Walking and "climbing uphill." On a treadmill, you can not only run, but also walk. If someone is not allowed to run for health reasons or due to other circumstances, then you can stop at regular walking at a moderate pace. An excellent alternative to running is walking in the "climb uphill" mode: on some tracks you can change the angle of inclination, thereby complicating the movement on the canvas. The sharper the angle, the more efforts will have to be made to go the distance, and, accordingly, the more calories you can burn.
- The study of various muscle groups. The main load falls on the muscles of the lower body (gluteal, femoral, gastrocnemius), the back muscles are also involved, and with the correct work of the hands - the muscles of the forearms. As a result, the muscle corset of the whole body becomes stronger thanks to running exercises.
- Home workouts. Today, the market has a large number of paths for the home. They vary in size and characteristics, so everyone can choose the right option for themselves. The presence of a treadmill allows you to save time (you don’t have to go or go anywhere), combine watching your favorite program and training, do it without constraint and inconvenience (for those who feel discomfort in crowded rooms).
Cons of a treadmill
A treadmill has certain disadvantages that must be taken into account when exercising on this simulator:
- Running classes have a number of contraindications. So, people with certain heart and joint diseases, diseases of the lungs and bronchi cannot be practiced on a treadmill.
- The load on the joints and spine. Despite the depreciation system, when running there is an increased shock load on the joints and spine, which may ultimately lead to injuries. This is especially true for people with increased weight.
- Probability of error. Everyone must have heard that you need to run correctly. But to hear one thing and do another. Many run the foot incorrectly when running, do not work effectively with their hands, cannot organize breathing, overload the body with intensive exercises, etc. As a result, running exercises are not cured, but crippled. Therefore, before jogging, you need to study this issue, calculate the optimal training pulse for your age and weight, and even better consult a trainer.
- Fast addictive. If you do not change the intensity of training for a long time, then the body adapts and stops responding to classes. The benefits for the cardiovascular system will remain, but the process of losing weight has stopped.
- Compact treadmills, which are most often bought for apartments, usually have poor cushioning, which ultimately injures the joints. Also, this indicator affects the noise level when in contact with the canvas: some neighbors are not enthusiastic about stamping, and this can lead to a complete refusal of training, because a feeling of inconvenience can take up.
- With improper care, careless operation, as well as factory defects, poor-quality assembly and low-grade materials, the track can quickly become unusable.
Elliptical trainer
Ellipse is a thoughtful and maximally safe simulator that suits almost everyone. The orbitrek, as the ellipsoid is also called, has foot platforms and hand holders in its design, and classes on it can reproduce walking, running, climbing stairs and skiing.
Pros of the elliptical trainer
- The minimum load on the joints. An elliptical trainer organizes the work of arms and legs along a well-thought-out path. Such a concept as “wrong movements” when losing an ellipse loses relevance.
- Universality. The ellipse replaces several simulators at once, and during training on it, the load is distributed evenly to different muscle groups: calves, hips, buttocks, back, abdominals, arms and shoulder girdle. For training on an ellipsoid, special physical training is not required.
- Real energy costs are higher than expected. Even with intensive training, efforts do not seem titanic, and a person does not feel very tired, although he spent a lot of energy and strength.
- Reverse move. On the ellipse, there is the possibility of reversing, in which muscle groups that are not involved in normal walking come into play.
- Informational content. The display shows training indicators.
- Embedded programs. The elliptical trainer has well-thought-out training programs, the intensity of which determines the amount of energy spent.
- Compactness. These exercise machines are ideally suited for the house. You can choose small models that do not take up much space, and most importantly do not become a big source of noise.
Cons of the elliptical trainer
- Classes on the ellipse have a number of contraindications. Although the ellipse is considered to be gentle sports equipment, nevertheless, it belongs to the class of cardiovascular equipment, and, therefore, people with serious diseases of the cardiovascular system and musculoskeletal system should be careful. It will be most correct to consult a doctor.
- One simulator may not be suitable for one of the family members. There are front-wheel and rear-wheel ellipses. So the first ones are suitable for people with any height, and the second ones are suitable for people up to 180-185 cm. There are also differences in stride length - this is one of the characteristics of an ellipse. If the height is above 180 cm, then the indicator should be at least 50 cm.
- Errors in body position during training. Despite the fact that the ellipse is designed so that it can intuitively take the correct position, however, this does not always happen. Therefore, in order to avoid injuries, it is necessary to familiarize yourself with the rules for setting the legs, arms and body.
- Wear resistance. Amateur exercise equipment purchased for homework can break quickly. Therefore, if the intention to engage in a conscious and serious, it is better to overpay a little, but buy a high-quality simulator.
After listing the main pros and cons of both sports units, we’ll try to determine which of the simulators is better: an ellipse or a treadmill.
Kcal cost
If you practice on a track and orbit track with the same intensity for an hour, then, on average, from 600 to 800 kcal is spent there and there. For this reason, an ellipse or treadmill for weight loss is ideal. It is only necessary to observe some rules:
- Training should be regular, intense and lengthy. If you can exercise 3 times a week for half an hour to maintain the body in good shape, then for weight loss you need 4-5 workouts per hour.
- Training should not be an easy walk: if you leave the gym dry, then you can not expect any effect.
- For weight loss, you can choose a long workout at an average pace or a shorter interval program. It’s best to alternate your workouts, as the body gets used to the uniformity, as a result of which the weight is in one place.
- Proper nutrition is an indispensable companion of cardio training aimed at losing weight. If you burn more calories than you get, then the result will be achieved.
Thus, when asked whether an ellipse or a treadmill is more effective, there is no single answer. With the right approach to training and losing weight, both simulators will help get rid of extra pounds. They will also strengthen the cardiovascular system and increase the stamina of the body.
What is better than an ellipse or treadmill in case of malfunctions in the body?
As we have already noted, the orbitreck is the most versatile and safest type of cardiovascular equipment. During training, almost all muscle groups work on it: from the feet to the neck. The simulator is suitable for people of different ages and levels of training.
Since the load on the joints is minimal, it can be recommended for people with certain diseases of the musculoskeletal system and people with increased weight. Therefore, if there are health problems, and you are considering what to choose a simulator: an ellipse or a treadmill, it is better to stop at the first. But the last word will be with the attending physician. He will evaluate the condition of your body, give recommendations regarding the intensity of classes.
Ellipse or treadmill at home
When choosing a simulator home, you need to consider many factors: how many people will be engaged, their weight and height, the loyalty of neighbors, the size of the proposed installation location of the simulator, etc. Today, buying a simulator is not a problem: both tracks and ellipses are presented on the market in sufficient quantities for every taste and budget. But the problem is that inexpensive amateur models can quickly fail or cause some discomfort during class. Therefore, it is better to purchase simulators that are more expensive, but of high quality, so that they serve longer and do not harm the body. As for the visual-noise characteristics, the elliptical trainer is still smaller than its running brother, so it fits perfectly into the interior, and most importantly, it is almost silent: during classes you will not disturb neighbors and households. That's why an ellipse is better than a treadmill in home workouts.
Popular brands
Treadmills are mechanical and electrical. The former come in motion due to the muscular efforts of the trainee, the latter with the help of an electric motor. Mechanical ones are cheaper, but they are less secure and do not have firmware. In electric tracks, the functionality is much wider, and the extra load on the legs and back is minimized. Compared to mechanical counterparts, electric tracks are more expensive. Elliptical trainers are mechanical, magnetic and electromagnetic. The first ones are quite cheap and small, but they are not suitable for intensive training. The second are more expensive, but they provide a smoother pedal rotation. Still others are the most perfect. They are equipped with thoughtful programs, durable and silent. Naturally, the cost of such orbitreks is higher.
Before choosing an ellipse or treadmill, an overview of existing brands is required. Read reviews about the simulator you like, find out its pros and cons. The most popular brands: Hasttings, ClearFit, Torneo, Carbon, HouseFit, Horizon, Oxygen, Life Fitness, Technogym, Health One, Kettler. Some advise you to buy used fitness equipment of elite brands. Such machines, even despite a certain period of operation, sometimes work better than brand-new simulators of economy class. And remember that only on a photo an ellipse or a treadmill is unrealistic to choose. First of all, you need to focus on the characteristics of each simulator (they have their own for the running and orbitreck), and even better to check the unit on the spot: your ideas about it and the actual situation may differ.
Conclusion
It is not so important that an ellipse or a treadmill will become your guide to well-being and a fit figure. Both simulators are effective in the fight against excess weight, and numerous reviews prove this. If there are no contraindications to aerobic activity, then focus on your own preferences: having tried classes on both simulators, everyone will be able to conclude what he likes more (do not forget that training should also bring pleasure so that going to the gym does not turn into hard labor ) If you want to minimize the load on the joints, it is better to choose an ellipse, if the joints are in order and there is no excess weight, then try to stop on the track. Whichever exercise machine you choose, an ellipse or treadmill, regular, intense and proper training, coupled with a healthy diet, will correct your figure and tone the whole body.