Elliptical trainers have combined all the advantages of walking and running. Walking on this simulator allows you to train all the major muscles: the muscles of the arms, chest, back, shoulders, legs, buttocks and hips. Elliptical amplitude while moving the pedals reduces the load on the ankle and knee joints. On these simulators, you can do exercises both forward and backward.
Preparing for classes on an elliptical trainer
Before you start classes, determine for yourself the place and time of classes. In order for classes to be less difficult, and physical exertion was easier to transfer, you need to choose the time when you feel best. In this morning classes begin after sleep after 3 hours and 2 hours after eating, and evening classes - 3 hours before bedtime. Avoid exercising in bright light, be it sunny or artificial.
When taking medicine, coffee, tea, alcoholic beverages, smoking, classes should be started no earlier than one hour. After class it is better not to eat for an hour. Dress easy and comfortable. To achieve the best effect, conduct classes regularly. 3 times a week for 35 minutes, and you can become stronger and slow down the aging process of your body.
Before you start training, do a light workout. Do several squats, bends and exercises for the shoulder girdle, massage and rub the knee joints, do several stretching exercises. If you feel dry and thirsty, rinse your mouth with water, but do not drink at all. After training, also try to refrain from drinking.
15 minutes after the start of classes, measure the pulse rate, it should be no higher than 70% of the maximum pulse for your age. The maximum pulse for age is determined as follows: 220 - the number of years. Try to stick to this load, increasing it gradually. If you have started classes, do not interrupt them. You can relax between exercises, but not more than 2 minutes.
If you feel a headache, pain in the area of the heart, severe shortness of breath, nausea, weakness, any deterioration in health, stop exercising.
Positions of the body during training on an elliptical trainer
Keep your body upright, head straight, try not to lower it. Moving back, knees and knees, as much as possible. Tilting the body forward, you will provide the greatest load on the thighs and calf muscles. Leaning back and taking the position of "sitting", you will provide a load of the buttocks and stretch the hamstring. During class, breathe normally.
The choice of the program of employment on the elliptical simulator
The choice of training program, in the first place, should depend on your training, time and goals of training.At the very beginning of classes, select the most benign program. At 70% of the maximum pulse, you burn fat, and at 80% you train your body's endurance. Before you start endurance training, you must achieve a good level of fitness.
Endurance and strength training
The basic principle of training for endurance of the cardiovascular system, breathing, flexibility, coordination and muscle strength is the rapid change of exercise. Exercise with a load that needs to be overcome is important for strength training. Do not forget about the frequency of training.
To get the maximum effect from classes, change their frequency, intensity and load. With fatigue, you can go for an easier exercise. The effectiveness of classes will be higher if the step length is as large as possible.
Elliptical trainer for beginners
To do better 3 times a week, for 25-30 minutes, the load should not exceed 70% of your maximum heart rate, take 50 steps per minute. At the very beginning, you need to get used to the constant activity for 30 minutes, only then you should start to increase the exercise time. This rhythm should be followed within 8 weeks after the start of classes.
Classes on the elliptical trainer with average training
Classes should be held 5 times a week, 45 minutes, 60 steps per minute, the load 80% of the maximum age. When training for the prepared frequency - 6 times a week, duration - 60 minutes, 80 steps per minute, 90% of the maximum heart rate. This pace should be maintained only by those who need to maintain the highest level of cardiovascular and respiratory training. You can also practice by maintaining a high tempo at intervals during which the exercises are done with less intensity.
These exercises will help you relax after the main program. Perform them slowly, smoothly. Do stretching until you feel a slight tension in the muscles, stand still for 30 seconds. Breathe rhythmically. To stretch the quadriceps with one hand, hold the foot, and tighten the heel to the buttocks. When the calf muscles and the Achilles tendons are stretched, the straight leg is laid back. Then with hips, we move forward, bend the other leg at the knee. The muscles of the back - hands pull forward, the body is tilted, legs are bent at the knees.
Stretch the back of the shoulder, holding the elbow and pulling the arm to the middle of the back. Hamstring and lower back - lift the leg up, and pull it to the ceiling. Gluteal and abdominal muscles, as well as the thigh muscles, are stretched using the following exercise. Knee pull to the floor, shoulders pressed to the floor. The inner surface of the thigh can be stretched by joining the feet together, from above pushing down on the inner parts of the knees, and leaning forward a little. If you rest against the floor with palms of straight arms and move the buttocks forward, leaving your hands in the initial position, you can stretch the muscles of the chest and shoulders.
Classes on an elliptical trainer is a great opportunity to develop your body's endurance, strengthen it, lose weight and improve your coordination of movements without damaging your joints.