Everyone dreams of maintaining their health, youth and beauty for many years. At the same time, many wish to have a good figure throughout their lives. However, modern everyday life is so saturated that their rhythm does not allow a person to allocate time to visit a fitness club or a morning run. That is why many people are eager to purchase exercise equipment. After all, most of them are quite suitable for home use. One of these special devices is an elliptical trainer. It is intended for cardio training. Along with improving health, the choice of such a sports equipment will allow its owner to get rid of excess weight. A similar effect is produced due to the fact that in the process of cardio training on such a simulator, the muscles of both the lower and upper parts of the body are involved. This allows you to conduct classes as efficiently as possible.
How to use an ellipsoid for weight loss? And what kind of programs are needed?
Simulator purchase
Those who are unable to attend the fitness center and decide to conduct classes at home will have to purchase the necessary sports equipment. And here before each person the question of choice will invariably arise. The fact is that there are a lot of varieties of simulators, and for home training you need to buy only one of them. You should pay attention to the most common sports equipment. Their list includes exercise bikes, as well as ellipsoids (or orbitrek) and treadmills. All of them are created for cardio training, and, therefore, for the formation of an ideal figure.
Let's consider what is better for weight loss - an ellipsoid or an exercise bike. Being engaged in each of these types of sports equipment, a person can perfectly work out his calves, as well as the muscles of his thigh and buttocks. However, ellipsoids have some advantages over exercise bikes. What are they?
- Working on an ellipsoid allows you to use also the muscles of the back, arms and shoulder girdle.
- With the same time allotted for training, the orbit track allows you to burn twice as many calories as an exercise bike.
- Ellipsoid is more suitable for strengthening the cardiovascular system, as well as for weight loss. This is explained by the fact that it provides a higher level of aerobic load than an exercise bike.
- Movements in the orbiter are more comfortable. They are distinguished by their smoothness and must be performed with less frequency.
The exercise bike also has its advantages. They are enclosed in greater compactness and lower cost. At the same time, horizontal models are the only simulators allowed to people during the rehabilitation period or to those who are forbidden to exercise loads. When choosing a modern vertical device that simulates a sports bike, you can use the muscles of the arms and back. However, in this case you have to deal with standing.
Now consider what is best for weight loss - an ellipsoid or a treadmill. During classes in the orbit track, a person does not need to tear off the foot from the pedals. This will reduce the load on the knee joints. In addition, practicing on an ellipsoid is quite simple. After all, a person who has embarked on such a simulator does not have to think about the technique of walking. For it, manufacturers of ellipsoids did it. Engaging in an orbiter is unsafe or technically incorrect, it just won't work. A big plus of ellipsoids is the fact that most models do not need to be connected to electricity. This allows you to save money on your lessons every day by giving money only once.
The treadmill, due to its ability to give a lower level of load, is most suitable for beginners. Also, more intensive training can be carried out on it than on an ellipsoid. It is worth noting that the state of running for a person is more natural compared to "skiing" in the orbit. In addition, the canvas of such a track moves itself. After all, the simulator is connected to electricity. In this case, a person can only rearrange his legs. On an ellipsoid this will not work. Here, every movement will require an effort.
Which of these simulators to choose? It depends on the preferences of the person who will acquire the right model for himself. In this case, desire and attitude play an important role. Those who find training on an ellipsoid more comfortable should choose it. In this case, you should study the features of the use of this sports device.
The benefits of orbitrek
Exercises on an ellipsoid for weight loss have many advantages. Thanks to them, it becomes possible not only to lose weight, but also to improve the body as a whole. When training on an ellipsoid, all muscle groups are involved. That is why, judging by the reviews, classes on an ellipsoid for weight loss are quite effective. They have a positive effect due to the following:
- the development of muscle corset;
- increase body stamina;
- muscle strengthening and skin tightening;
- improvement of the respiratory system;
- help in the breakdown of fats, which allows you to get rid of extra pounds.
However, the results of losing weight on an ellipsoid can be obtained only with the observance of proper nutrition, drinking regimen, as well as in the presence of a healthy sleep. Otherwise, they will not be able to find harmonious forms of training on this simulator. Reviews of the ellipsoid for weight loss suggest that with properly organized classes, the first results become noticeable after a couple of weeks. However, they are not only felt by the person himself. Changes in his figure are becoming apparent to others.
Training plan
What is the most effective way to use an ellipsoid for weight loss? First of all, it is necessary to develop an individual training plan. In the presence of additional physical activity, which is possible in the form of swimming, jogging, fitness or group training, classes in the orbit track are held no more than twice during the week. In cases where an ellipsoid is the only means for a person to burn fat, training is appropriate to be done every other day, because the body will need 24 hours to recover from cardio loading.
Classes on an ellipsoid for weight loss for people who have certain disturbances in the functioning of the vascular system and heart are recommended in the evening. It should also be borne in mind that morning training immediately after waking up will not allow you to get the desired result. After all, if a person did not have breakfast, then his body is unlikely to find a sufficient amount of energy for intense movements.
Modern elliptical trainers are equipped with load adjustment and allow you to track the heartbeat. However, to obtain accurate indicators, it is recommended to purchase a manual model of a heart rate monitor, which can be mounted on a finger. This will allow you to constantly monitor the heart rate. Based on this indicator, the complexity and intensity of the load are built.
Training on an ellipsoid for weight loss should last an average of 20-30 minutes. During it, it is necessary to control your well-being, while monitoring the pulse, which should not be more than 70% of the maximum age indicators. The ideal pace is 50 steps in one minute.
When creating a program for losing weight on an ellipsoid, it is necessary to calculate the maximum heart rate. To do this, from the number 220 you will need to subtract your age in years. The resulting difference will be the desired value.
Approximate program of classes for a week
How to use an ellipsoid for weight loss? For those who decide to make their figure perfect with the help of an orbit track, it is recommended to conduct classes on it five times a week for about 30 minutes. One of the options for the training regimen for losing weight on an ellipsoid is the following:
1. Monday. Medium intensity movements for 30 minutes. The pulse should not exceed 50% of the maximum heart rate.
2. Tuesday. Classes are held with an average intensity for 5 minutes, then quickly 3 minutes, and then slowly 2 minutes. The described intervals will need to be repeated 4 times, adding 5 minutes to a hitch.
3. Wednesday. On the third day of training, classes are carried out with an average intensity of 5 minutes. After that, while maintaining an average speed, the simulator resistance is gradually increased. The ideal option would be to move up for 15 minutes, and then for the same time to move down at the same speed.
4. Thursday. Workout for 30 minutes with minimal resistance and average speed.
5. Friday. Classes begin with a warm-up. It is carried out for 5 minutes. After - 3 minutes of gradual acceleration, and then 2 minutes to move to the limit of their capabilities. These intervals are repeated 4 times, giving 5 minutes to hitch.
Long-term program
One week is enough for the body to adapt to regular stress. After that, he will begin to adequately perceive the training, which will become quite familiar to him.
The program for weight loss, as a rule, make up immediately for 8 weeks. This allows you to get a noticeable effect from the use of an ellipsoid for weight loss. The reviews and results (photos after a long training course, see below) indicate that the simulator made it possible to correct the shape, lose extra pounds, and also strengthen the cardiovascular system.
In the ninth week of classes, losing weight, as a rule, it becomes obvious that his body was completely able to adapt to the loads. This suggests that the intensity of classes can be increased. At the same time, not only the time of training, but also the speed of movement increases. It is not forbidden to bring up to 80 steps in one minute.
It should be borne in mind that with a long period of classes there is a gradual slowdown in the process of losing weight. That is why anyone who wants to continue to observe noticeable changes in body quality and weight after the ninth week of training should further increase the duration and intensity of the movements performed.
Interval program
In order for the training for weight loss on an ellipsoid to bring the desired results and at the same time there is no risk of injuries, it should begin with a warm-up. It implies the use of a minimum load on the orbiter. This prepares the muscles for a full occupation.
When planning your workouts, you should consider two of their types - interval and classic. With regular use, both the one and the other options for conducting classes will allow you to get the desired result.
Interval training is carried out with alternating high and medium loads. The use of such a program is effective in solving the problem of weight correction, and not just muscle strengthening. And this is confirmed by those people who used the ellipsoid for weight loss. The reviews and the results of such trainings suggest that they are quite effective for achieving the goal.
The sequence of interval classes is as follows:
- warm-up - 5 minutes;
- basic training - 40-50 minutes;
- hitch - 5 minutes.
During the main workout, interval actions are used. They are an alternation of 1-2 minutes of movements at a moderate pace, and then - 30-60 seconds of movements at maximum speed.
Classic program
Such training is used not only to burn fat, but also to strengthen the body as a whole. Classics should last between 40 and 60 minutes at an average pace. Using a similar program for losing weight on an ellipsoid (before and after regular classes, the difference is enormous), a person notices that his body has acquired a visible relief. It is important to initially select the most acceptable pace of the workout, which will be possible to hold on to its completion.
Newbie Program
You can fight overweight with the help of an ellipsoid to a person with any physical fitness. So, there are programs for beginners. Their use is recommended for people whose physical activity is at an average level.
The use of such programs provides for classes 3-4 times a week. The duration of each of them should be a maximum of 30 minutes. An average pace is recommended within 50 steps in one minute. In this case, you should monitor the heart rate. It should not exceed the norm by more than 60%. When conducting such classes, the weight loss course will be 6-8 weeks.
The program for the amateur
The fat burning process for those who have already outgrown the beginner stage, but have not yet reached the professional level, can be done at an accelerated pace. When using the program for lovers, it is recommended to carry out from 3 to 5 workouts during the week. The duration of each of them should be 25-40 minutes. The general course of getting rid of unnecessary kilograms will be 3-4 weeks.
Program for Professionals
Trained people can train for weight loss on ellipsoids up to 6 times a week. One day off for them will be quite enough for the body to fully recover.
During the training, the duration of which should be increased to one hour, you will need to step per minute from 60 to 80 times. The weight correction course program in this case is planned for 2-3 weeks.
Training, regardless of their level of difficulty, will certainly allow you to reach your intended goal. And this is confirmed by numerous reviews of people who decided to get rid of extra pounds with the help of an ellipsoid. The main thing is not to miss classes, keep the right pace and control the pulse.
Nutrition rules
What will help to lose weight using an elliptical trainer? A person who decides to conduct training with its use is primarily recommended to clarify the nutritional features during the course of weight correction. And it is fundamentally different from eating in everyday life.
How should a person who is to train on an ellipsoid have to eat? You need to eat 2 hours before class. Moreover, food should include mainly vegetable and protein products. Energizing drinks, including coffee, should not be consumed before exercise.
Fast carbohydrates will not be useful before class. The fact is that they exert their effect only for the minimum time. Before the approach to the simulator there will be a need for food.
After completing a workout whose goal is to burn fat, it is not recommended to eat for 2 hours. But if you really want to, you can have a bite of unsweetened fruit or vegetable salad.
Increased attention should be paid to nutrition in those days when there is no training. The menu should not be harmful products containing animal fats and cholesterol. Such components are found in large quantities in fast food, flour products, canned food and fatty meat.