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Ellipsoid, Elliptical trainer, the rules of training.

 

Due to its unique properties, which will be discussed below, Ellipticals with astonishing rapidity won the hearts of all fitness enthusiasts. You can verify this in any gym – the demand for cross-training (walking on an elliptical trajectory) is always very high.What makes an elliptical trainer, who took from their prototypes – track and stepper – freedom of movement and the lack of stress on the joints, other cardio equipment?

Due to its unique properties, which will be discussed below, Ellipticals with astonishing rapidity won the hearts of all fitness enthusiasts. You can verify this in any gym – the demand for cross-training (walking on an elliptical trajectory) is always very high.What makes an elliptical trainer, who took from their prototypes – track and stepper – freedom of movement and the lack of stress on the joints, other cardio equipment?

First, the walk in an elliptical path, whereby movement of all parts of the body are synchronized – the most effective form of exercise for all major muscle groups – legs, buttocks, hips and the muscles of the arms, shoulders, chest and back.

Secondly, the amplitude of the elliptical motion of the pedals, giving the practice a unique sense of “air” decreases, as has been said, to minimize the load on knee and ankle joints. During the leg workout is always a half-bent position, and prevents unwanted burden.

Thirdly, only on the elliptical exercise equipment can perform movements both forward and backward, again and you get good work not “covered” by other cardiovascular muscle groups.

Why an elliptical trainer you need to buy?

Since an elliptical trainer belongs to the group of cardio or aerobic exercise equipment, with regular training you will achieve all that, and what created the cardio equipment: lose weight, strengthen the body and increase the aerobic capacity of the body.

The aerobic capacity of the body – this is the amount of oxygen it consumes per minute during physical activity. Our endurance is limited by the ability of the body to supply the muscles with oxygen. To increase the aerobic capacity of the body – this means to develop endurance in particular such important systems, like the respiratory and cardiovascular. Regular, vigorous exercise can increase the aerobic capacity of the body to 20 or 30 %.

Thus, an elliptical trainer will allow to put in order the weight, to strengthen and develop endurance, improve coordination, work all of your main groups of muscles – and all this against the background of a sustainable approach to the joints.

Medical alerts

Training on cardio – very strong physical exertion. Even if you are perfectly healthy, in the classroom listen carefully to yourself. Pain in the heart or in the chest, feeling short of breath, short of breath, dizziness, nausea, weakness, headache – any sudden deterioration of health means that training needs to stop. If you suffer from hypertension with frequent crises, before you start training, consult your doctor.

Attention! Absolutely contraindicated exercise for severe cardiovascular disease with attacks of cardiac asthma, edema and thrombophlebitis, tachycardia, and frequent attacks of angina. To abandon training should be in severe forms of diabetes and cancer that requires immediate treatment. Should not exercise with any infectious disease.

Preparation for training on the elliptical trainer

The time and place of training on the ellipsoid. To endure the exercise, try to focus on their biorhythms. If you are a “lark” – pedal in the morning. If you belong to the “owls” – you had better to exercise in the afternoon. But keep in mind that you cannot start training earlier than 2-3 hours after sleep. Evening workout need to finish 2 hours before bedtime.

Not practice under a bright sun or artificial (neon, halogen) light.

Food, drink. Sessions on the elliptical trainer should be 2 hours after eating, and try not to eat at least an hour. If You’ve been taking medication, drinking tea, coffee, alcoholic drinks, or Smoking – start a workout also, not earlier than an hour.

If during exercise on the elliptical trainer appears thirst or dry mouth, you need to rinse your mouth but do not consume significant amounts of fluid during and immediately after the training.

Clothing for workouts on the elliptical trainer should be light and allow the body to breathe; shoes – sporting, for example, running shoes. If you wear a lot of clothes, it will cause excessive sweating. Additional weight loss is liquid, which will be filled with the first you drank a glass of water.

The warm-up. Every workout on the elliptical trainer should begin with a warm-up to prepare the body for subsequent work. The warm up should be light and preferably to use those muscles that will be included in the work. Do squats, bending and exercises for the shoulder girdle. Then you need to prepare for the upcoming load of knee joints: gently massage and RUB their hands.

In the warm-up should also be included and stretching

Success anyone can achieve…

…who can overcome my laziness. Remember that workout on the elliptical trainer should be regular. The big break in the classroom will lead to the fact that you gradually lose the results achieved. Regular training on the ellipsoid gives strength and slows down the aging process. Thirty minutes three times a week – this is a small price to pay for a huge benefit from regular workouts on the elliptical trainer.

The level of physical training. The counting pulse.

While exercising on the elliptical trainer heart rate increases, and this is used as a parameter to determine the required intensity of your workout. The initial level of fitness is important for the development of individual exercise programs.

If You are a beginner, you can achieve good results with the heart rate of 110-120 beats per minute. If You are in good physical shape, You will need a higher level.

10 minutes after the start of the workout, the ellipsoid measure the pulse rate. This so-called «the pulse load” or “stress pulse”. During the first lesson, and pulse rate should be about 65 – 70 % of your maximum age-related heart rate.

Maximum age-related heart rate (IMP) can be calculated by the formula: 220 minus your age.

Maybe it will seem too easy and You want to increase the intensity, but it is better to stick to traditional methods. With good physical training heart rate can be up to 80% of the profit center.

You should not overwork to achieve the values given in the tables. It is better that You have achieved these results in a natural way, doing his program. Remember that the reference value of the heart rate – this is only a recommendation and not a rule, and slight variations in either direction are permissible.

1) don’t worry about changing heart rate every day. It can be caused by changes in pressure; 2) the value of pulse rate – is the reference point, do not become its slave.

Important! Starting a workout on the elliptical trainer, then continue to the end. You should not stop halfway and then continue training on the ellipsoid from the stop point without warm-up.

A break is needed between strength training. Its duration is individual for each person – it’s mostly will depend on your fitness level and the program that you’ve selected. Rest between exercises, but rest should not exceed two minutes. Most enough for the rest of a half to one minute.

The basic position of the body while exercising on the elliptical trainer

During workouts on the elliptical trainer you can use either the movable rails or stationary.