How Long On Elliptical to See Results[How to exercise on an elliptical trainer?]

How Long On Elliptical to See Results[How to exercise on an elliptical trainer?]

How long on elliptical should I use? The amount of time you should spend on the elliptical depends on your overall goals. Experienced athletes can purchase an ellipsoid for home cardio training, but beginners often do not know how to work properly and are intimidated by the cardio machine. In fact, elliptical training is simple, effective, and suitable for people in poor physical shape. You can do the first exercises after a short briefing.

How long on elliptical on the elliptical trainer – rules for beginners

Strong loads do not mean good results. The body becomes more tired, breathing gets confused, and instead of strengthening the body, problems arise with the respiratory system and joints. You need to start with short, moderate cardio workouts. There are also three factors to consider: heartbeat, posture, and speed.

Pulse count

Before starting, you should determine the boundaries within which a person will be comfortable and effective doing. First, the upper limit is calculated: the age of the athlete is subtracted from 220. Then allowable values ​​​​are calculated – a range from 60 to 70 percent of the resulting number. For example:

  • 20 years old: 220-20=200, allowable heart rate 120-140 beats per minute;
  • 35 years old: 220-35=185, respectively, 111-130 strokes.

The increase in load should occur gradually, the first weeks should not be interval training on a home elliptical trainer, otherwise, you can earn exhaustion and harm your own health.

Body position during exercise

On an ellipsoid, you can change your posture by loading a certain muscle group. In a typical cardio workout, everything is involved: shoulders, arms, back, abs, calves, thighs, and buttocks. The tilt of the body back and forth allows you to transfer the load, pumping the calf or gluteal muscles. You can hold on to movable and static handles, in the second version the body is minimally involved, and the emphasis is on the legs.

Speed ​​detection

How long on elliptical training for beginners and athletes during the recovery period carried out only at minimum speeds? When the body gets used to it, the pace gradually increases. The training will take place in three stages:

  • warm-up, slow walking – 5 minutes;
  • intense exercise – from 20 minutes, the pulse should not exceed 80% of the upper limit (how to calculate, described above);
  • the end is 5 minutes, the transition to a calm cardio workout and bringing the heart rate to a normal rate (65-80 beats).

Cardio training on an ellipsoid

At home, you can combine several activities: walking, running, and pedaling in both directions. Even a half-hour workout increases endurance – the body adapts to the pace, the legs and arms are pumped, the cardiovascular system is tempered, and body fat is reduced.

First, a warm-up is performed, after which:

  • the body tilts towards the static handles, the pedals are scrolled in the opposite direction;
  • then pedaling forward occurs;
  • at the end of the classic walking.

Exercises last for 10 minutes, and an average pace is maintained. For the next 60 seconds, the load is brought to a maximum and ends with a leisurely walk.

Olympus workout in the gym

In fitness clubs, under the guidance of a trainer, you can perform an interval program:

  • warming up – up to 5 minutes;
  • calm steps – 3 minutes;
  • running with heart rate support at 60-70% of the upper limit – up to 5 minutes;
  • acceleration to maximum speed – no more than 60 seconds;
  • slow steps – 2 min.

This is one cycle. Such training on an elliptical trainer is suitable for weight loss – blood circulates faster, and accelerates metabolism and fat burning. It is not necessary to stop at one cycle, usually, two or four are done.

Elliptical Trainer Programs

They are chosen depending on the physical form and state of health of the person, but they can be alternated to make approaches varied and work out a specific muscle group.

For newbies

The cardio training described above for beginners lasts a quarter of an hour, gradually increasing the time. Basic classes are recommended to be carried out within a month in order to learn how to train correctly, without injuries, and increase endurance. Frequency – three times a week.

Intermediate

Here the strengthening of the body continues, pumping the legs and buttocks. The frequency increases to four times a week, the duration is up to half an hour. The athlete has become adept and proceeds to the interval method. Such a training program on an elliptical trainer is suitable for weight loss. The main thing is that the heart rate does not exceed 80%.

For prepared

The duration is 1 hour, it is possible to use the Orbitrek daily, interrupting for a day or two for rest. Do not stop at the results achieved will allow a change in the time of approaches, each period can be extended by 30-60 seconds.

Types of walking on an ellipsoid

Trainers alternate four types of movements:

1. Reverse scrolling – the person leans towards the handles, bending the knees more. Creates emphasis on the gluteal part.

2. Classical walking – the student remains in an upright position, and imitates cycling. The left foot pushes the platform, the right hand pull the handle, and vice versa. Training on a conventional elliptical trainer strengthens the chest, abs, triceps, biceps, lower leg, and deltoid muscles.
3. Sitting – the body leans back, and the squat position is reached. The emphasis is on the lower part of the body, the abdominal press is additionally strained.
4. Slanted – the top tilts 45 degrees towards the display, which allows you to relieve tension from the spine.

The latter option is preferable for people who are faced with health problems. With a weak back, inclined and classic exercises are recommended.

Types of cardio training

It is advisable for people with good training and bodybuilders to start with basic exercises, as well as beginners, in order to get acquainted with the Orbitrek, its principle of operation, and its functions. Even a hardy person is obliged to prepare the body for new types of activities.

Classic Workout

First, you need to prepare: squat, perform tilts to the sides, push up, make rotations of the feet, and walk at an easy pace. You can train in any way (direct, reverse, inclined), but you should avoid raising the pulse above 70% of the maximum point. A hitch is necessarily carried out – the same slopes, squats, turns, stretching or several yoga poses will do.

Interval Cardio

The essence of the program is to alternate long and short, calm and intense exercises. At a high pace, blood circulation increases, the air is carried through the tissues, and toxins are released along with sweat. When low, there is a short respite, and the body rests before the next approach, thereby delaying exhaustion.

Interval training for weight loss is carried out on an elliptical trainer both at home and in the gym. They burn calories, make the figure more slender, and strengthen the heart and blood vessels.

Features of nutrition when exercising on elliptical cardio machines

If your goal is to lose weight, you need to use as much glycogen as possible during cardio training, and then start burning body fat. You should eat for 2 hours, in the process, it is advisable to drink clean water to make up for the lack of fluid.

Meals up to:

  • cottage cheese, yogurt;
  • oats, brown rice;
  • broccoli, green beans;
  • chicken, turkey;
  • apples, berries.

Meals after:

  • Orange juice;
  • salmon;
  • kiwi, bananas;
  • eggs.

It is not recommended to start eating immediately after the end, you should wait, otherwise, heartburn and a feeling of nausea will appear.

An intense workout on a regular fat-burning elliptical trainer should last more than half an hour – the first 30 minutes are spent on energy, then it comes to calories.

Contraindications

Cardio and running should be postponed for the following diseases:

  • angina;
  • recent injury;
  • cardiac asthma;
  • thrombophlebitis;
  • oncology;
  • violation of the heart rhythm;
  • fractures and dislocations;
  • high blood pressure;
  • frequent swelling;
  • diabetes.

Problems with the heart, musculoskeletal system, and blood vessels are a contraindication for training on an elliptical trainer at home and in the gym. If the goal is to recover from illnesses, after consulting a doctor and trainer, you should choose a sparing program or switch to other sports equipment.
People with varicose veins, diseases of the back, spine, or overweight can use the Orbitrek after discussing it with the doctor.

Answer to frequently asked questions

1. How to prepare for an Orbitrek lesson?

Be sure to warm up all the parts that are actively working on the cardio machine, especially the feet, knees, shoulders, and hands. In the process, monitor the indicators, and do not exceed the recommended values. It is better to have an easy workout than to lose your breath and exhaust your strength.

Choose sports shoes with a good grip on the platform – this will help to avoid injuries. The material of sneakers and socks should be breathable. It is necessary to abandon thermal underwear – it creates a load on the heart.

2. How many calories are burned?

Typically, ellipsoids are equipped with monitors that show calorie counting. If the function is missing, you can calculate it yourself: 6 kcal per 1 kg is spent in half an hour. For example, with a weight of 50 kg in 30 minutes. 300 kcal is burned, 600 per hour. The values ​​​​are approximate and vary depending on the type of exercise and body weight, the indicators range from 400 to 800.

3. What weight can I train with?

The ellipsoid, unlike analogs, is designed for obese users. Standard models can withstand up to 120-150 kg, there are professional options for 200+ kg.

Conclusion

Orbitrek is an option for people with any physical fitness who want to become hardy, slim, and get rid of extra pounds. With the right approach to compiling and implementing the program, it is quite possible to lose weight, improve health, and create an attractive figure.

If it is not possible to visit the gym, then you can see how the elliptical trainer works by watching video workouts. Independently or with the help of a trainer, choose the type and duration of cardio loads, determine the muscles being worked out, and the frequency of classes.

If you need to read the types of elliptical trainers, please read our article.

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