The desire to get your body in good physical shape is a common motivation when purchasing a gym membership or purchasing your own home exercise machine. A wide range of equipment is offered for independent training: the range of exercise equipment starts with a treadmill and ends with specialized training machines designed for a semi-professional audience. A machine that can be used by beginners and professionals alike is the elliptical trainer, also called an elliptical, orbiter, and cross-trainer. It provides opportunities for training in the gym and at home.
It doesn’t matter whether you purchased an orbitrek or another cardio simulator - the conditions for high-quality work and the fastest results are the correct use, following the training program and the recommendations of professionals. Remember - exercising correctly on the elliptical trainer is extremely important to get results.
What are the benefits of an elliptical trainer?
The main reason why the effectiveness of a cross-trainer is much higher than that of a treadmill or other similar exercise machine is the absence of significant stress on the joints and spine. This allows fitness enthusiasts for whom these areas are problematic to avoid pain and further damage. Thanks to the ability to move backwards, the orbitrack includes work on all muscle groups.
A common reason for purchasing an elliptical is the desire to use an elliptical trainer for weight loss. Doing cross-trainer exercises helps you lose weight, get toned, and get results. There are many people who have lost weight using an elliptical trainer, and they still use the orbitrek to maintain their achieved shape. The weight goes off evenly and gradually, the number of calories consumed increases. Losing weight on an elliptical trainer alone will not work; in addition, the person losing weight must change his diet, he should adhere to the correct nutritional system. Losing weight depends on both the intensity of training and the number of calories. Weight will only decrease if more calories are burned than consumed.
Using an elliptical trainer is simple - it is suitable for use at home, it is easy to choose a training program for classes at each level of difficulty, in addition, the orbit tracks are almost silent, which is another reason to choose an elliptical trainer. Use the simulator at a convenient time. When using an elliptical trainer, the respiratory system, cardiovascular system develops, and endurance increases. In addition to the fact that you can burn calories and work on overall weight loss, with the help of a cross-trainer, several types of muscles develop harmoniously, which helps to form a toned figure and activate additional reserves of the body.
The benefits of using an elliptical trainer are numerous, including its wide range of uses, versatility and reputation for weight loss. If you decide to engage in physical activity, the orbitrek will be a good choice for home workouts.
The main thing to remember is that you need to study correctly, not relying on your own intuition, but having previously studied materials on this topic.
Programs and settings
You should pay attention to this feature based on the purpose of purchasing a rowing machine for your home. Whether you want to lose weight, build muscle, or exercise for the purpose of overall health improvement.
A standard set of programs contains 4-5 training options and at least 5 counters: distance, speed, calories and heart rate.
The quality of the simulator and the range of functions directly depends on the cost of the simulator; the more expensive it is, the greater its functionality. After studying this article, you will know exactly which exercise machine to choose for your home.
Basic principles of proper exercise
Those who have recently purchased an elliptical are interested in doing the right workouts on an elliptical trainer, so as not only to lose weight, but also not to harm your health with too intense training. Exercises on an orbit track are the safest, as the load on the joints and spine is reduced, which reduces the risk of injury. That's why we've collected tips from certified fitness trainers:
- Before starting a full workout, warm up to avoid muscle strain and discomfort after finishing the session. Set the machine to low resistance and warm up for about 5-10 minutes. This will give you the opportunity to get used to the ellipse and prepare your body for a more intense workout. You should train by gradually increasing the load. Practice slowly, do not rush to perform exercises at a professional level if you are not ready.
- For the most effective weight loss, it is recommended to exercise for 40-50 minutes 3-4 times a week. Start with less and gradually increase your workout time. Remember that every body is individual, be guided by your own feelings and do not do more than you can handle.
- When exercising on an orbit track, monitoring your heart rate is important. This is necessary for those who have problems with the heart and blood vessels. Some more advanced ellipses have the additional function of reading heart rate, but smart bracelets or smart watches are also suitable for this. Another indicator that is read by certain models of elliptical trainers is step frequency. This indicator helps you monitor your own effectiveness, set goals and achieve them.
- For those training on an elliptical, the importance of correct body position is often not obvious, but it is undoubtedly an important indicator that affects the effectiveness of the workout. Forward bending and backward bending exercises are some options for performing the exercises, but it is important to remember that even when performing them, the back must be straight, the legs must be bent at the knees, and the foot must be in firm contact with the surface of the machine. You must keep your head straight and look at the wall.
Basic parameters when choosing an ellipsoid
When choosing an elliptical trainer, look at these parameters:
Step length
The step length can be different - from 0.3 to 0.9 m. In cheap models of ellipsoids with a small step, it will be short for users with long legs. The optimal model would be with a step of about 50 cm. It would be great if it would be possible to adjust the step length. The adjustable step will be very convenient when the machine will be used by several people.
But the best thing is to test the ellipsoid live. Don’t trust technical specifications, try it on yourself, as everyone is different.
Smoothness of movement
Be sure to make sure that the pedals move smoothly and silently. Without any harsh sensations, you will feel comfortable throughout your workout. No element of the simulator should interfere with movements on it.
Comfortable upper body workout
You don't have to hold on to the top rails all the time. At the same time, this option will increase the intensity of the workout. Check how comfortable the top rails are for you and whether they will interfere with your knees while moving.
Noise factor
Some machines are very loud. Nobody wants to study to the sound of a moving freight train. Especially if you like to enjoy it alone while the family sleeps.
Resistance Settings
Many elliptical trainers have the ability to adjust the resistance. A wide range of options will help you achieve your desired results. Resistance should be very easy at the beginning levels and a real challenge at the 75% level. At the same time, changes in resistance should be felt at each level. This will allow you to become stronger and more resilient over time.
Tilt adjustment
You can do without this option. But you must understand that changing the angle of inclination increases the intensity of the exercise. Some ellipticals offer automatic adjustments, while others only offer manual adjustments. Which tilt adjustment you prefer is up to you.
Security Settings
Everyone strives to make training safe and effective. An ellipsoid with programs for heating and cooling can help with this. Give preference to consoles on which information is displayed clearly and is easy to read. Because it can be difficult to concentrate during an intense workout.
To protect your investment, you should choose an elliptical trainer with reliable service and a good warranty. We recommend looking for a warranty of at least one year for the operation of the equipment, and from one to three years for individual components. It's a good idea to check with your sports equipment retailer to see if they have trained technicians to service that particular piece of equipment.
If you have small children, they may think that the elliptical trainer is a toy. For this purpose, in some models the pedals are locked and cannot be moved without disabling the function.
The effect of the exercise machine on the body
When using an elliptical trainer for weight loss or maintaining general body condition, the orbitrek affects the main muscle groups. Due to its versatility, an elliptical trainer can be used by both overweight people who are thinking about how to lose weight, older people, and fitness enthusiasts.
During exercise, the pulse increases, and the cardiovascular system is stimulated. Increases endurance. However, despite all the positive changes in condition during training, you must not forget to carefully monitor how the body reacts to exercise - many people exercise longer than required by the training program, and this leads to undesirable consequences.
On average, an hour of running on an elliptical trainer burns between 500 and 700 calories.
What muscle groups are trained during exercise?
The elliptical exercise machine compares favorably with other home exercise machines due to its versatility. It’s easy to exercise on an elliptical; there are extensive opportunities for training muscle groups. Beginners are interested in which muscles are involved when training on a machine.
The main activities performed on the elliptical trainer are walking and running. The orbitor moves along an oval. Walking on it is useful not only for the muscles of the legs and hips, but also for the muscles of the back, abs, and arms. For better results, it is recommended to gradually increase both the time of exercise and the intensity. Here are the groups involved in the training:
- the muscles of the thigh, buttocks are worked out, the gluteus maximus muscle, the quadriceps muscle of the thigh - quadriceps are worked out;
- the muscles of the back, chest, and abs develop;
- through arm movements, the muscles of the shoulder girdle and arms are trained;
- There is a load on the heart muscle, respiratory and cardiovascular systems.
An elliptical trainer allows you to strengthen any part of your body and achieve weight loss. If you intend to lose weight, you need to exercise slow muscle fibers. This means that you need to practice calmly, but for a long time.
What results do classes give?
Exercises on an elliptical trainer, although associated with weight loss, also provide other positive effects - on an ellipse you can strengthen your muscles and tighten your figure, as well as increase endurance and improve your health thanks to regular physical activity. For each task there is a training program, and it is important to choose the right one, the one that would meet your tasks. The myth that working out on an elliptical trainer in a short period of time helps you lose weight is false. However, if you work hard and choose the program that suits you, the results will not keep you waiting.
When starting exercise on the simulator, remember that at the beginning of the journey, weight loss is difficult, and the first visible results may not appear for quite a long time. However, if you continue to increase the pace and intensity of your workouts, and also increase the training time, you will soon notice that excess weight goes away, muscles are tightened and developed. At this stage, remember that by giving yourself the opportunity to pause, you allow your muscles to rest and avoid injuries that occur when muscles are overworked.
The main secret of effective training that brings the greatest results is a gradual increase in complexity. From simple to complex. Another factor that influences how quickly you lose unwanted weight is your diet. Following an appropriate diet is often a key part of a successful weight loss program. We recommend consulting with a professional nutritionist before starting any specialized nutrition program.
Type of simulator
There are only a few varieties of this simulator and they differ in the way they adjust the load:
Mechanical or block ellipse - this is the most budget option. It does not require connection to the mains and is quite compact in size. At the moment, it is almost impossible to find this type of ellipse in stores, and the demand for it has fallen due to the advent of more modern and comfortable models.
The magnetic ellipse is the best exercise machine for home. Programs are set using the control panel, and adjustment occurs under magnetic influence. The only disadvantage of this model is the lack of professional programs.
Aeromagnetic ellipse. Its operating principle is similar to the previous one, but the mechanism has a cooling system, which allows for long and highly effective training.
The electromagnetic ellipse is a modern, improved version of the elliptical trainer. The load is controlled using electromagnets.
This adjustment system allows for very precise control of the load. The disadvantages of this type of ellipse are its high cost and the need to connect to the network.
Popular ways to do exercises
Training on an ellipsoid is useful not only for losing weight, but also for strengthening muscles and improving overall physical condition. Exercises on an elliptical can replace and complement daily running or hiking for fitness. You can train on an elliptical in several simple ways, each of which gives additional stress to individual muscle groups.
- The first way of training is normal walking forward, in which you must keep your back straight and not lift your feet off the machine. This method of exercise is considered the most effective for burning fat.
- The second way is walking backwards. In this position, the load on the gluteal muscles occurs, the load on the joints is slightly increased, since the exercise is performed from a semi-sitting position.
- The third way to perform the exercise is by bending forward. In this case, the areas of greatest stress are the quadriceps and calf muscles. Remember that you should only tilt your body, keep looking straight.
- The fourth method is backward bending training. It is necessary to lean back, as if crouching, and perform the exercise in this position. This is where the gluteal muscles and abs are loaded.
Most often, the duration of the workout is adjusted depending on how you feel. If your friend or acquaintance claims that she worked out for several hours every day, you should not follow her example and harm your own body. The optimal training time is up to one hour. You can start training with 20 minutes, gradually increasing the training time from week to week. The training program on the elliptical trainer should be designed in such a way as not to cause harm or injury. If you are unsure whether you have set up your training schedule correctly, it is recommended that you contact a professional fitness trainer who can help you choose the optimal amount of training to suit your needs.
Many people are wondering whether it is possible to eat immediately after training or drink liquids during the process. Opinions on this matter vary, but professional fitness trainers agree that you should refrain from eating for the first hour after a workout, and after that, not eat too much. As for water, you should not drink during the entire workout - just rinse your mouth with water a little or take a couple of sips if you feel dry.
Test before purchase
Before purchasing an elliptical trainer, you should visit stores with models available for test drive. Choose ones that specialize in selling elliptical and fitness equipment. Feel free to try all the models so you can choose the ones that really suit you.
When testing the elliptical trainer, pay attention to the console. Is it simple and easy to use? Make sure the ride is smooth and that nothing interferes with your movement. Take measurements of the simulator and the space around it to clearly understand that you have plenty of space at home.
General training rules
There are general rules that are recommended to be followed if you decide to choose training programs for performing tasks on the elliptical trainer. These rules are easy to follow, they allow you to properly prepare for training or avoid discomfort in the process.
- Before you begin exercising on the elliptical machine, you should warm up your muscles and minimize the risk of injury. Warm-up doesn't have to be complicated - you can warm up either on your own or on a machine by doing a standard exercise at minimal resistance for 5-10 minutes.
- Choose light, comfortable clothes for training. Shoes – sports, for example, sneakers;
- An important component of any training program is regularity. You should not take too long breaks between days of classes. Recommendations for the number of weekly workouts vary depending on the level of training.
- It is important to remember the correct body position when performing exercises: your back should be straight, your gaze directed straight, your feet should be firmly planted on the footrests. Do not stand on your toes while performing the leg movement.
- If this is your first time on orbitrek, do not overload yourself. Increase the load gradually. Remember that if you overload your body, it will take time to recover, which may affect your training schedule.
- To achieve results, complement your workouts with strength training.
Workouts at home and in the gym
The elliptical trainer is very convenient for training not only in the gym, but also at home, as it is considered one of the safest.
At the initial stage, it is necessary to consult with the instructor, but if this is not possible, then at least get some recommendations from the coach. This will ensure you safe exercise without unnecessary stress and injury.
It is possible that some contraindications may emerge that will not allow you to perform certain loads. It is for this purpose that at the initial stage you need to have an accurate understanding of the classes and the range of permitted loads.
If you work out in the gym, your pulse and breathing are always monitored here. It is imperative to draw up an individual program for approaching the simulator, which is calculated based on your fitness and health status.
Of course, if you have a modern electromagnetic simulator at home, then you can select such a program without contacting a specialist, since the software can handle this quite well.
Muscle training exercises
Initially, the ellipsoid was not designed for gaining muscle mass, but with the help of the orbitrack you can strengthen your muscles. Since training on a cross-trainer is a cardio workout, walking on an elliptical can increase muscle tone and reduce excess weight. However, if the main goal is not to work out muscles, but to increase volume, an elliptical trainer is not the best choice; For these purposes, it is worth trying strength exercises.
Interval training is suitable for working out muscles - intense physical activity, which is interspersed with exercises at a slow pace. After warming up, you need to start walking at a calm pace, which is alternated with intense exercise for 2-3 minutes. The intensity of the exercise can be achieved by increasing the resistance of the machine or by increasing the speed of execution. An elliptical training program for working out muscles most often includes 3 sessions per week, 35-45 minutes each.
If your goal is to gain a little muscle mass, you can not only alternate elliptical training with strength training, but also choose a nutrition program that will help you build muscle more effectively. To strengthen muscles, you need to introduce protein and porridge into your diet, which should be consumed an hour and a half before training. This set should be consumed within the same period of time after training.
How to eat to lose weight faster
No matter how effective and exhausting the program is, there will be catastrophically little benefit from it if you do not follow the principles of proper nutrition. Before starting any classes, it is mandatory to review the principles of nutrition and follow them.
Before starting training on the Ellipse
Before you start your next lesson, you should make sure that your last meal was no earlier than 2 hours ago. The priority, as already noted, is eating vegetables and protein foods. You should remove foods rich in fast carbohydrates from the menu, and immediately before classes, avoid drinking energy drinks and caffeine-rich drinks.
After classes
The recommended time for eating after training on the Ellipse is after 2 hours have passed from the moment of the actual session. If the feeling of hunger is especially acute, you can treat yourself to a snack - vegetables or fruits in small quantities. This will not affect the desired goal - losing weight.
For people who want to lose weight and get their body in order, the Ellipse is one of the best solutions. You just need to tune in to the result, adjust your diet and gradually start exercising!
Video: How to properly exercise on an elliptical trainer to lose weight?
Specifics of weight loss classes
There are several training options for beginners on their way to an ideal figure. The most effective of them is, perhaps, training at a single pace. In this case, you should practice for a full hour, maintaining the same rhythm. Set the resistance level to a medium value, as well as the speed. If you find the task too difficult, reduce the resistance while maintaining your speed and timing.
Another option for performing exercises is the interval training you already know. You should start training slowly, for 5 minutes, after which you need to gradually increase the speed of the task, without changing the resistance, for 20-30 minutes. After this, you should again switch to a slow speed for another 5 minutes, and then do the exercise at the highest speed for several minutes. You need to finish the workout with a five-minute walk at a calm pace. If the workout seems too difficult, reduce the resistance on the machine.
It's important to remember that when you exercise at home, you are your only motivation. A training scheme suitable for those who want to lose weight looks like this: training on a simulator three days a week, the rest of the time - training of a different nature or rest. Classes last 40 minutes or one hour.
To make the benefits of your workouts more obvious, start eating right by meeting with a nutritionist in advance, who will tell you what to eat and what not to eat. We can say for sure that slow carbohydrates are much more beneficial for your figure than fast carbohydrates, which means that you will probably have to abstain from sweets.
Exercise technique for losing weight on an ellipsoid
The result of training on the simulator will be very effective if you strictly follow the technique of the movements performed.
Before starting the simulator, you need to stand with your feet on the platform (pedals), do not lean on the levers and do not touch them in case of an unstable position.
The first tangible results of weight loss will appear after 3 months of continuous exercise.
Your back should be straight and your head should be kept straight, without drooping down. Movements on the Ellipse should be carried out smoothly, without sudden jerks or jolts.
Exercise "Classical walking"
This exercise is recommended for beginners at the initial stage of training for weight loss using the Ellipse. The classic walking technique involves moving your legs, simulating riding a bicycle, while keeping your body vertical.
This will allow the muscles to properly receive an evenly distributed load without getting injured. The duration of walking to burn fat should be 35-40 minutes . Regular classical walking classes will help you effectively lose excess weight without exposing your body to stress.
Exercise "Reverse walking"
The use of this walking will allow you to lose extra pounds and pump up your buttock muscles. When conducting a workout, you need to squat halfway , keep your back straight, and your knees will rise higher than in classical walking.
People with knee problems should consult a specialist, since in the “Reverse Walking” exercise, the load on the knee joints and ligaments increases.
Exercise "Incline walking"
Inclined walking is performed with emphasis on the handles of the Elliptical Trainer, while the torso must be tilted 45 degrees forward.
This exercise trains the lower body and is good for people with spinal problems . Getting rid of extra pounds is done by burning calories.
How to exercise correctly on the orbitrek:
Programs for different levels of training
Depending on how long you've been doing fitness, workouts may vary in difficulty level. Training on an elliptical trainer becomes more difficult by increasing the resistance of the trainer and the speed of the task. It is possible to complicate the training by increasing the duration of the program. Any exercise you perform on the elliptical can be simplified or complicated depending on your preparation or health status at a particular time. When starting a lesson, focus on your own feelings. No one knows your body and fitness level better than you. Choose the level that feels right to you, but take the opportunity to consult with a specialist. Most often, programs are divided into three levels of difficulty: beginner, intermediate and experienced.
Newbie
Classes at the initial level are carried out 3-4 times a week with exercise duration of 25-35 minutes. Before performing the exercise, you need to warm up your muscles by stretching. Warm-up should last 5-10 minutes. Warm up on your own or on a machine. Warm-up can also be included in the exercises by simply starting to do it at a calm pace. The total training time will be 30-40 minutes.
At the initial level, exercises should be performed slowly, gradually increasing the speed from workout to workout. Once you feel confident enough, you can increase the speed and resistance of the elliptical. With this rhythm of exercise, weight begins to decrease evenly and the level of endurance increases. Once you can exercise continuously for the prescribed 25-35 minutes, increase the time you perform the exercises. Stick with this program for the first months, but if you feel confident enough, move on to the next level of difficulty. Gradually you can progress to the advanced level for experienced fitness enthusiasts.
Continuing
This level is suitable for those who have already been using the elliptical trainer for some time and are ready to increase the intensity of the exercises. An indicator of the intensity of exercise is the heart rate. The maximum age heart rate is calculated by subtracting the athlete's age from two hundred and twenty. If you are in good physical condition, your exercise heart rate can be up to 80 percent of your age-specific maximum heart rate. Remember that you should not overexert yourself to achieve this value. It is better to exercise at a comfortable pace, because results are achieved due to the duration of the exercises, and not just due to the intensity of the exercises.
For athletes at this level, training is recommended 3 to 5 times a week. The duration should be between 35 and 45 minutes depending on the condition and goals. Remember that at any level of training, a warm-up is necessary so that the muscles are warmed up and ready for a more intense workout. In this case, you can increase your step frequency. It is recommended to use the basic options for working on an ellipse. Choose one of four main ways to perform the exercise, depending on which muscle groups you want to load.
Experienced
Experienced athletes will benefit from a program that differs in the frequency of training, the duration of the exercises and increased intensity. The program is designed for those who have been training on a cross-trainer for a long time and are ready for serious physical activity. Class time is 45-60 minutes, frequency of classes is from 4 to 6 times a week. This is enough to maintain physical fitness. When exercising at this level, your heart rate can reach up to 90 percent of your maximum heart rate.
Set the resistance at this level of training to the maximum value. It is recommended to exercise either at a single pace for a full session, or at intervals - a few minutes at a calm pace, 30-40 seconds at an intense pace. This level works with almost all other types of exercise - alternate elliptical training with fitness or strength training.
Training on an elliptical trainer is suitable for both beginners and experienced athletes. The main thing is to follow safety rules, not risk your own health and focus, first of all, on your own physical sensations.
Financial issue
It's no secret that for most buyers the price of a home exercise machine is a decisive factor. Today, prices for home elliptical trainers range from 15,000 to 200,000 rubles, depending on the quality of the trainer, functionality, characteristics, brand history and service.
Many retailers offer budget models of ellipsoids; some stores even offer good discounts. However, such models can sometimes work well. True, most cheap exercise machines are made of low-quality materials, and therefore will not last long.
When choosing an elliptical trainer, there are several key factors to consider: the type of workout, your body type, and your goals.
It's one thing if you're short, thin, and need a cardio machine for your weekly runs. In this case, a small elliptical trainer will be enough.
It's another matter if you are taller than average and have a pumped up body or are overweight. Or maybe you want an elliptical that will allow you to do high-intensity interval training. In this case, you will need a more powerful ellipse, which will help you increase your pace and achieve your goals.
If you can’t buy an elliptical trainer that suits your needs right now, then it’s worth postponing the purchase to save up and purchase a quality trainer, not a useless item. After all, buying an orbitrek is an investment in the health of the user and family, since they will be walking on it systematically for a long period of time.
You need to know that a home elliptical trainer, unlike a professional one, is designed for less use. The more expensive the ellipsoid, the better the materials and better characteristics: the flywheel is smoother, the step is longer, the parts of the simulator will withstand more intense impact and load. Accordingly, the price depends on this. It is recommended to pay attention to ellipsoids from such brands as Precor, Nautilus, Spirit, Sole and ProForm.
In short, we do not recommend buying elliptical trainers that cost less than 25 thousand rubles. And then everything depends on your financial capabilities. Of course, the ideal is an elliptical trainer costing about 100 thousand from a trusted manufacturer. It will have excellent functionality, good reliability and will keep you motivated!
comparison table
If you have not yet decided on the choice of the best elliptical trainer for home from our 2019-2020 rating, then we advise you to compare all models using our table, in which we have indicated the most important technical parameters, as well as their average cost.
| Model | Maximum user weight, kg | Flywheel weight, kg | Step length, cm | Trainer weight, kg | Number of load levels | Average price, rub. |
| Sport Elite SE-304 | 110 | 6 | 30 | 28 | 8 | 13000 |
| Evo Fitness Elion | 120 | 8 | 36 | 31 | 8 | 18000 |
| Oxygen Peak E | 110 | 6 | 30 | 28 | 8 | 17000 |
| Carbon Fitness E304 | 120 | 6 | 31 | 31 | 24 | 20000 |
| Body Sculpture BE-6790G | 120 | 8.2 | 36 | 33 | 16 | 27000 |
| Clear Fit CrossPower CX 200 | 135 | 20 | 40 | 55.5 | 24 | 32000 |
| SVENSSON BODY LABS ComfortLine ESA | 130 | 20 | 42 | 38 | 16 | 32000 |
| UnixFit MV 420E | 150 | 13 | 43 | 53 | 24 | 40000 |
| Oxygen EX-35 | 150 | 10 | 40 | 55 | 32 | 49000 |
| Proxima Veritas | 135 | 24 | 40 – 51 | 66 | 16 | 60000 |
What results should I expect?
An elliptical trainer can help you lose weight and normalize overall body function and tone, increase endurance, and strengthen the cardiovascular system.
It can be used as a strength exercise for the arms and legs.
The best part is that the results will not keep you waiting.
Already in the first month you will be able to see the first results and your health will improve significantly.
This will happen provided that classes are held regularly, at least twice a week and their duration is at least forty minutes.
