If you want to lose weight using exercise equipment, but don't yet know where to start, it is recommended to choose an elliptical trainer for weight loss. It allows you to effectively work out all the necessary muscles, since both the upper and lower parts of the body are equally actively involved in the process. Orbitrek helps you simultaneously simulate running, walking up stairs and riding a bicycle. With a properly structured training regimen and a clear understanding of how to exercise on an ellipsoid, you can get excellent results.
Remember, you should always consult your doctor before adding an elliptical trainer to your weight loss program. And if the doctor gives the go-ahead, find out how to exercise correctly on Orbitrek in order to lose weight.
How to exercise correctly
So, we are interested in how to use an elliptical trainer to lose weight. In this case, the training program should ensure uniform weight loss and proper muscle development.
Two types of training
There are 2 types of aerobic exercises that allow you to get both the first and second:
- Regular. Their duration ranges from 30 to 45 minutes. An excellent option for a beginner. During the exercise, you must maintain the same pace and carefully monitor your pulse. For the first workouts, it is advisable to choose a load at which the heart rate does not exceed 120 beats per minute. Then this indicator can be raised little by little - close to the value (220 - your age) x 0.8. For example, if you are 30 years old, your heart rate (heart rate) at maximum effort should not exceed 152 beats per minute.
- Interval. Presented by alternating soft and intense loads. Of course, this exercise regimen is more effective for losing weight. However, it is too difficult for those who have only recently started exercising.
To lose weight, it is enough to exercise only 2 or 3 times a week. You can increase your performance by warming up using an elliptical machine before performing strength exercises. In addition, it is good for them to complete the lesson - to burn off calories.
Is it possible to study on the orbitrek in the morning on an empty stomach? If there are no contraindications, then yes. This way you will be able to burn more fat. But if physical activity on an empty stomach is prohibited, you should plan to exercise a couple of hours after eating. It is important that the basis of this menu is complete protein, as well as vegetables. You will have to give up carbohydrates.
Technique
The elliptical trainer must be used correctly. Otherwise, you simply won't get any results. Body position significantly affects the effectiveness of training.
So, having stood on the orbit track, you need to look in front of you, relax your neck as much as possible, but the muscles of the shoulder girdle, abdominals and back, on the contrary, need to be tense. Leaning on the device with all your weight and leaning towards the control panel is not recommended, as this will reduce the effect.
You should work with the handles using pulling and pushing movements - this will increase your activity. Consequently, the number of calories burned will also increase.
What muscles are involved?
According to athletes, such a simulator pumps absolutely all muscle groups. However, this statement is not without reason, since you can really include your arms, abs, and pectoral muscles in the work. But the muscle groups in the legs and buttocks work the most. The arm muscles occupying the supporting position remain in a passive but tense state.
Yes, and it’s understandable, because, as a rule, those muscles that are constantly working are pumped up, while the rest can only remain in good shape.
But you can also work with the upper body if you bend and straighten your arms and do lunges during the movement. Perform pushing exercises, in which the delta comes into play well. If you bend forward, you perfectly load the muscles of the buttocks and calves, but your arms bent at the elbows remain unworked.
The backward movement gives you a good workout on your glutes and hamstrings. This exercise should be performed with your arms straight, moving your buttocks back, and tilting your body slightly forward.
If your goal is to have toned buttocks and a strong back, then you need to perform the following exercise. The body position is semi-sitting, while the tendons are stretched and the body is leaned back slightly.
But these are exercises for certain types of muscles. If your goal is to put stress on all muscles, then you should constantly alternate exercises and not stop at just one. This way you can have an even load and use all muscle groups, working them at the same time.
Lesson program
A special weight loss program for every day will help you lose a few extra pounds on Orbitrek. The total duration of each lesson should be at least half an hour. Here is a schedule for 5 days, which is usually followed by those losing weight.
| Day | Type of load | Time | Note |
| 1st | Warm-up | 5 minutes. | |
| Average pace | 20 minutes. | Keep your heart rate at 50-60% of the maximum allowable. | |
| Hitch | 5 minutes. | ||
| 2nd | Warm-up | 5 minutes. | |
| Average pace | 5 minutes. | Repeat several times within the time allotted for training. | |
| Fast pace | 3 min. | Repeat several times within the time allotted for training. Keep your heart rate at 70% of the maximum allowable. The speed should be 60 steps per minute. | |
| Hitch | 5 minutes. | Slow step. | |
| 3rd | Warm-up (medium pace) | 5 minutes. | |
| Increase resistance | 15 minutes. | ||
| Lower resistance | 15 minutes. | ||
| Hitch | 5 minutes. | ||
| 4th | Medium pace with minimal resistance | 30 min. | |
| 5th | Warm-up | 5 minutes. | |
| Load increase | 3 min. | Repeat 4 times. | |
| Maximum possible load | 2 minutes. | Repeat 4 times. Keep your heart rate at 80% of the maximum allowable (if possible). | |
| Hitch | 5 minutes. |
Nutritional Features
Since it is impossible to lose weight on an elliptical trainer without making adjustments to your diet, it is very important to start eating right. Those losing weight note that they needed to completely eliminate all junk food from their diet in order to lose weight quickly. They also adhere to several rules:
- Reduce sugar, salt and alcohol to a minimum.
- Dedicate one day a week to unloading the body and cleansing it.
- Fill your diet with proteins and so-called slow carbohydrates to the maximum.
- Do not eat food that has o on it (usually it contains a large amount of “chemicals”).
Before training
The basic rule is to eat no later than 2 hours before the start of class. The pre-workout meal, as already mentioned, should consist of proteins and vegetables. But it is not advisable to drink coffee. This tonic drink will additionally load the cardiovascular system, which will already be working at its limit during exercise.
After classes
After completing your workout, you can stick to any of these options:
- Wait 2 hours and start eating. But keep in mind that you need to eat not as much as you want, but in moderation.
- You don’t have to languish in anticipation, but eat, for example, in half an hour. However, in this case, you are allowed to consume 2 times less calories than you burned during the lesson. And this will be very little.
And one more thing: after finishing your workout, you should minimize fat and caffeine in your food.
Contraindications
Before signing up for training at the gym or purchasing an elliptical trainer for home use, you need to find out whether you have any contraindications to exercising on it. It turns out that there are diseases for which it is undesirable to do exercises on an ellipsoid. Doctors do not recommend exercising if:
- heart failure;
- angina pectoris;
- tachycardia;
- thrombophlebitis;
- diabetes mellitus;
- acute infectious disease.
In addition, it is necessary to determine the optimal time for training. You probably remember that exercising in the morning on an empty stomach helps you burn more calories. However, this is not allowed for everyone. For example, you should not exercise on an empty stomach:
- people who have never exercised on such a simulator before (it will take at least 3 months to adapt to it);
- hypotensive patients (suffering from low blood pressure);
- those who have problems with the cardiovascular system;
- with improper functioning of the stomach (in particular, with increased acidity);
- those who are prone to suddenly fainting due to pressure changes;
- following a diet that excludes eating 3-4 hours before going to bed.
Number of load levels
The number of fixed load levels varies from 8 to 40 and above. The greater the number of levels, the more accurately you can select the required load. At the same time, it should be remembered that a large number of load levels is correspondingly reflected in the cost of the orbitrek. The load changes either stepwise or continuously (stepless system).
- Stepped system - has several specified load values. Unlike stepless variable speed, intermediate load parameters cannot be set here.
- Stepless system - allows you to change the load over a wide range. A good option for people with varying levels of physical fitness.
Flywheel placement
As a rule, the flywheel is located at the rear, but there are models with front placement. In terms of functions, these models practically do not differ from each other. Only the appearance of the simulator depends on the location of the flywheel.
Reviews
Wanting to understand the nuances of exercises and creating training programs, many turn to thematic forums dedicated to fitness and sports. You can really get useful information there.
Reviews from those losing weight will also explain in detail everything about the elliptical trainer. From them you will get almost all the information you are interested in. Moreover, you will have the opportunity to find out not only the opinions of amateurs, but also get advice from an experienced specialist.
Those who have already become acquainted with the ellipsoid give advice on how to achieve good weight loss results:
- Each session of the training program must begin with a slow 5-minute warm-up and end with an equally leisurely 5-minute cool-down;
- regularly alternate different variations of exercises, changing the degree of resistance provided;
- perform movements at different paces (swap moderate and accelerated);
- Keep your abdominal muscles tense until the end of the session.
What is an orbitrek?
It is an elliptical trainer that is designed for cardio training as it combines a treadmill and a step machine. In addition to losing weight, there is the opportunity to increase strength and build endurance.
With the help of such a simulator, you can replace several exercise options at once. For example, a treadmill, jogging around the stadium, skiing, jumping rope.
results
If you can't decide on an elliptical training program, start with what kind of results you expect to get from training. Do you need to lose weight by losing excess fat, or simply tighten your muscles, reducing their volume, and correct the contours of your figure? This determines how the emphasis will be placed when developing a training program on the simulator, as well as the intensity of the training.
And now - the most interesting part. Why will we regularly sweat on Orbitrek? What will the plumb line be and how many calories will we lose? On average, an elliptical trainer allows you to burn from 300 to 400 calories in one 30-minute workout. This figure, first of all, depends on the level of intensity of the lesson and the selected program (designed for a beginner or an experienced one).
Interval training will give you the opportunity to lose up to 1 kg per week. As a bonus, it improves the functioning of the heart and blood vessels.
Information display
The orbitrack computer display displays information related to the workout: heart rate, calorie consumption, distance, current speed, room temperature.
Of particular importance are heart rate readings. This information makes it possible to correctly calculate the load level for each athlete. And measuring and displaying the room temperature allows you to select appropriate clothing and provide comfortable training conditions (turn on the heater or air conditioner).
Computer functionality may differ for different orbitrek models. Some devices are capable of performing the functions of a tablet (playing music, video, connecting to the Internet, etc.).
