The benefits and harms of an elliptical trainer - it’s not as simple as it seems

Content

• How does an ellipsoid work?
• What are the benefits of an elliptical trainer?
• Advantages and disadvantages of elliptical trainers
• Types of simulators by loading method
• Flywheel location
• How to choose an elliptical trainer for your home
• How to exercise on an elliptical
• Conclusion

An elliptical trainer, also known as an ellipse or ellipsoid, is one of the safest, most convenient and effective cardio equipment. Training on it forces all muscle groups to work, and the efficiency is as high as when exercising on a treadmill. Exercises on the elliptical help you burn calories effectively and keep your figure in check. In addition, elliptical trainers are versatile and suitable for people of almost any age, making them an excellent choice for home use.

Restrictions and contraindications

Ellipticals are the only and safest training option for athletes. But you need to remember the limitations (heart pain, severe shortness of breath, dizziness, nausea). If such symptoms appear, you should stop training.

Exercise on the simulator is not recommended for people suffering from frequent hypertensive crises and cardiovascular diseases. Also, the elliptical trainer is contraindicated for those who have already experienced an attack of asthma, tachycardia, or angina.

Patients with edema and thrombosis, cancer, and diabetes mellitus should not exercise on the apparatus. In these cases, it is recommended to discuss the possibility of training on an elliptical trainer with your doctor.

It is also recommended to avoid using an elliptical machine for the period of rehabilitation after respiratory diseases.

To completely remove this issue, we recommend that you read the article on contraindications for training on an elliptical trainer.

How does an ellipsoid work?

The design of the ellipsoid consists of a frame with two pedals, one movable and one fixed pair of handles. During movement, the pedals move along an elliptical path, which is how the simulator got its name. At the same time, the user can hold on to the fixed handles or engage his hands in the work, holding on to a movable pair of handles. Thus, the design combines the useful qualities of a stepper, a treadmill and a ski simulator. Most modern models have the ability to adjust the load.

Top 10 popular ellipsoid models

Now on the market there are a lot of affordable models of ellipsoids up to 20,000 rubles. However, it is important to note that the low cost of the simulator may be due to the poor quality of the material and workmanship, so the ellipse design will be fragile and unreliable. Breakdowns of elliptical trainers are not uncommon: flywheels break, pedals break off, and severe squeaks appear. Defects can also happen with expensive orbitrek models, but little-known brands and cheap models are at particular risk. When choosing an elliptical trainer, be sure to evaluate the reliability of the frame, handles, pedals, and flywheel.

Our selection: Top 20 popular ellipsoid models

Here are examples of popular models of ellipsoids of different price categories. Among the most well-known manufacturers are: Sport Elite, Body Sculpture, Kettler, Torneo, Hasttings, Oxygen, HouseFit, Life Fitness, Proxima.

Sport Elite SE-304

Oxygen Peak E

UnixFit SL 350

Carbon Fitness E304

Body Sculpture BE-6800D

Sport Elite SE-800HP

Clear Fit CrossPower CX 200

Body Sculpture BE-6700

Svensson Body Labs ComfortLine

Proxima Serenada

What are the benefits of an elliptical trainer?

Ellipsoids were created as simulators that simulate walking and running, but without overstraining the joints. For this reason, they have almost no contraindications. Such equipment is often used in rehabilitation programs after illnesses and injuries. Since ellipses belong to the class of cardio exercise machines, exercise on them has a positive effect on the cardiovascular and respiratory systems.

During classes, the muscles of the upper and lower body are involved and effectively developed:

• Thanks to the movement of the pedals along an oval path, the calf and thigh muscle groups are well trained. The knee joints are subject to minimal stress, and the likelihood of sprains or other injuries is minimal.
• When the pedals move backwards, the gluteal muscles are worked and the tendons are included in the work. It is impossible to achieve a similar effect with other simulators.
• When using movable handles, the pectoral muscles, biceps, triceps and back muscles are developed.
• Holding the body suspended in a vertical position causes moderate tension in all muscle groups, including passive ones.

Regular exercise on an ellipsoid is one of the most convenient and comfortable ways to lose weight. Depending on the level of load, an hour of training burns from 500 to 700 calories. To achieve an effective result, it is enough to exercise for half an hour 3-4 times a week, and the first results will not keep you waiting after 6-7 workouts.

What is the best cardio equipment to buy?

An ellipsoid, a treadmill, an exercise bike, and a stepper are the most popular options for cardio equipment at home. Each of them has its own advantages and disadvantages, which individually influence the buyer’s choice. Recently, the ellipsoid has become popular among those who train at home, due to its effectiveness and functionality. But let's once again note the features of each of this cardio equipment.

Ellipsoid

From the point of view of safety for the joints and spine, the elliptical is the most preferable exercise machine. It is designed taking into account minimal impact on the joint-ligamentous and musculoskeletal system, so you can exercise on the orbitrek without harm to your health even if you are overweight and have no fitness experience. This is achieved thanks to a stable body position, additional support and a given range of motion. An elliptical machine makes it difficult to fall or make awkward movements, unlike a treadmill where you constantly need to be focused on your body position.

However, classes on the orbitrek are quite monotonous. Inexpensive models practically eliminate the possibility of interval training and minimize load variability. If on a treadmill you can easily set the desired speed and incline angle, then on an ellipsoid the load level will all depend on the applied resistance force. In terms of load intensity, the elliptical is superior to an exercise bike, but inferior to a treadmill.

Treadmill

A treadmill is more suitable for athletic and healthy people without serious problems with joints and spine (although modern expensive models of treadmills are equipped with a special coating that reduces impact loads). Here you have a wider range of loads: from simple walking to intense interval running. In addition, the load level can be adjusted using the angle of inclination. With a treadmill, you will have virtually no limit to your workload, which is why this machine is great for athletes as well. Average calorie consumption while running on a treadmill: 600-1100 kcal per hour, on an elliptical trainer: 400-800 kcal per hour.

One of the disadvantages of the treadmill is its impressive size. The elliptical is a more compact and lightweight exercise machine (folding models are also available). In addition, the treadmill mechanism is quite noisy and consumes more energy. From a safety point of view, this simulator is also not a reference. Falling on a moving treadmill is not that uncommon, while falling on an elliptical is virtually impossible.

Exercise bike

An exercise bike is an ideal exercise machine from a home fitness point of view. Judge for yourself, you can pedal while watching TV series or reading books. For example, this is not always possible with elliptical training because it requires more concentration. Also, the exercise bike is more compact in size and does not take up much space in the apartment. In addition, the cost of exercise bikes is on average lower than the cost of an ellipsoid and a treadmill.

One of the disadvantages of an exercise bike is the uneven distribution of the load. While pedaling, you'll be putting a lot of stress on your legs, leaving your upper body unattended. Also, exercise on an exercise bike puts a traumatic load on the knees, so if you have problems with your joints, it is not advisable to pedal on the exercise bike. Separately, it is worth mentioning the load. Firstly, an exercise bike involves fairly monotonous and monotonous workouts. Secondly, in terms of the number of calories burned, its effectiveness is lower than when exercising on an elliptical and treadmill.

Stepper

The stepper as an alternative to the above-mentioned simulators can only be considered conditionally. Among the undoubted advantages of the stepper it is worth noting its very compact size, ease of transportation and low price. You can purchase such a simulator if you are looking for an option from the “cheap and cheerful” series. But if you want to buy a full-fledged cardio machine, then a stepper is unlikely to cope with the task.

Firstly, the stepper offers a very limited load. In essence, this is just walking, which uses exclusively the muscles of the lower body. Secondly, the intensity of the load is much lower: in an hour of training on a stepper you can burn a maximum of 500 kcal. Thirdly, during training on the stepper there is a strong load on the ankle joint, which can subsequently lead to pain and injury. Therefore, a stepper cannot be seriously considered as an alternative to an elliptical trainer.

Ideally, you should try each cardio machine before purchasing in order to have an idea of ​​the comfort of the workout and the load that suits you. If you have the opportunity, do a trial session in the fitness room before purchasing a machine, so as not to make a mistake in your choice.

Advantages and disadvantages of elliptical trainers

Advantages

• Ellipsoids are multifunctional and allow you to work out a large number of muscles in one workout.
• Due to the low level of load, the exercise machine is well suited for older people to maintain good physical shape.
• Users of any age can use the elliptical for weight loss.
• The ellipse is very effective even with regular short-term training.
• Many models have the ability to select an operating mode, which makes it possible to create effective programs for long-term exercise.

Flaws

• The cost of an ellipsoid is on average slightly higher than that of other cardio equipment
• Requires a lot of free space for installation

Flaws

Each advantage is a serious reason to think about purchasing ellipsoidal equipment. But we must not forget about some of its disadvantages:

• The monotony of the process. Smoothness and softness of movements do not create sudden jumps in load in one direction or another. Using this simulator, difficulties arise when switching to intense interval training mode. If you are used to this type of activity, you will have to look for other sports equipment.
• Availability of free space for installing an orbitrek. This is a significant drawback when arranging a home gym in a limited area. Of course, there are models with a folding design, but they are unlikely to motivate you to study all the time. In this case, a stepper is more suitable.
• High price. The effectiveness of the simulator completely justifies its price. There are inexpensive models. But if you want to get the most out of your workouts, you'll have to fork out the cash.
• Most models have restrictions on operating modes. As a rule, only the load level is regulated.
• Mandatory lubrication of parts that are constantly in contact with each other. To avoid unpleasant creaking noises during training, you need to monitor the condition of the unit.

A simulator such as an elliptical also has disadvantages. Their significance against the background of benefits depends on the parameters of the trainee’s body and preferences for exercise.

Types of simulators by loading method

The functionality of the ellipsoid is largely determined by the load system used in the basis of the design. There are 4 main types of simulators depending on the implemented method of loading.

Mechanical

– are driven by the user’s own efforts. This is the simplest and most inexpensive variety. Mechanical ellipses do not take up much space, are easy to use, lightweight, and do not require an electrical connection, complex maintenance or expensive repairs. The load is regulated by a special handle. Some models have a folding design. Cons: no smooth ride, no ability to select operating modes and change the load directly during training, noise appears while pedaling, the flywheel and brake pads wear out over time.

Magnetic

– designs in which the load is created due to the proximity of magnetic pads to the surface of the flywheel. In such simulators, the load can be changed directly during training (about 8 levels). Magnetic ellipsoids are often complemented by an electronic control unit. The simulator is powered by electricity or batteries. Models with a magnetic type of adjustment are compact, relatively inexpensive, do not make noise during operation and are equipped with a more advanced braking system. Such models are the best choice for those who are just starting to train.

Electromagnetic

– simulators in which the load is also created by magnetic pads. The difference is that with this design the pads remain stationary; adjustment is achieved by changing the electromagnetic field. This is a more expensive option, but it allows you to adjust the load over a very wide range and very accurately control moving systems. Electromagnetic ellipsoids are multifunctional, equipped with computers and allow you to select different training modes, the number of which can number several dozen. Some models have pulse-dependent operating modes. Electromagnetic ellipsoids are convenient and silent, but they are more expensive than others, take up a lot of space and require connection to an electrical outlet.

Aeromagnetic

– simulators, the design of which is supplemented by an electric generator. The generator receives energy from the rotation of the flywheel. The resulting charge is enough to operate the computer and the electromagnets that regulate the load. In case of long periods of inactivity, the battery is charged from the mains adapter. Aeromagnetic ellipsoids have most of the advantages of electromagnetic-type models, but are quite expensive.

What nuances should be taken into account when choosing?

Having decided on a specific type of ellipsoid, it is necessary to take into account some design features, knowledge of which allows you to choose a truly high-quality and comfortable model.

The maximum load that most ellipsoids can withstand is 120 kg. The optimal figure is considered to be 10-15 kg more than the own weight of the person who is going to exercise on the simulator.

Frame and body. A good device must have a strong frame, and each part fits tightly to the other. There should be no defects or gaps. As the length of the frame increases, the degree of comfort and the length of the stride increase. Stationary ones are stronger than folding ones, but the advantage of the latter is that they are easy to store and do not take up much space during training.

Flywheel. It is a wheel that moves the pedal. The heavier it is, the better. Heavy flywheels ensure smooth movements and good load. People weighing 95 or 100 kg should give preference to flywheels of 15 kg, and more fragile ones - 8 kg.

Rear-wheel drive or front-wheel drive. The first ones differ in that the flywheel is located at the back of the ellipsoid, that is, right between the trainee’s legs. This makes them as comfortable as possible for running with your torso bent forward and practicing skiing techniques. Rear-wheel drive ellipsoids can be used by people of completely different heights, making it an ideal choice for the whole family. They are stable and small in size. Front-wheel drive models are more expensive than rear-wheel drive ones, but, according to some, they are much more effective in the fight against excess weight, since the distance between the pedals is minimal.

Step length. Directly depends on physical fitness and individual characteristics. Beginners and short people should purchase a model with a step length of 30 cm. In the middle price category, ellipses with a step length of 40 cm are the most common. The best machines for cardio training are considered to be machines where this parameter starts from 50 cm, but they are suitable only for well-trained users.

Pedal angle. Changing this parameter is implemented exclusively in expensive models. It is necessary for advanced users. It is recommended to change the angle of inclination only when all load modes in the standard position have been fully mastered. By changing the parameter, the group of muscles being worked also changes.

In expensive models of elliptical trainers, much more information is displayed on the electronic display than those presented in the average price range, and it is also possible to change the load, heart rate-dependent programs are built-in. The latter work using pulse sensors connected to a person and included in the simulator kit.

Flywheel location

The convenience and functionality of the simulator depend not only on the implemented load system, but also on the location of the flywheel. The classics of ellipsoids are systems with a rear flywheel. They appeared earlier than others and earned popularity due to their low cost. Since the transmission is located at the rear, the trajectory of movement is formed with some inclination forward, which is not always convenient for tall users.

Trainers with a front flywheel have appeared relatively recently. Such designs do not require you to bend forward and are comfortable for users of any height.

Occasionally you can find exercise machines on sale in which the flywheel is located in the middle part of the frame. They benefit in size, but are more expensive than rear-wheel drive and front-wheel drive systems.

The choice of one design or another ultimately depends on personal preference. Before settling on any option, it is better to try to train in the gym on models of different types and only after that make a final decision.

What trains

What areas of the body are used when using a unique elliptical trainer? Different muscles work in the process:

• Femoral.
• Shins.
• Gluteal.
• Backs.
• Hand.
• Belly.
• Shoulders.
• Popliteal tendons.

The development of certain muscles depends on the position of the body on the sports equipment:

• By standing straight on the equipment, slightly raising your head and looking forward, you can pump up absolutely all the stated muscle groups. This is a universal position that is great for complex body work.
• The reverse movement with a straightened torso and head, as well as bent legs, pumps the tendons and muscles of the buttocks.
• Normally moving forward on the machine with a slightly bent body ensures that the load is evenly distributed over the entire surface of the thighs.
• To pump the tendons and gluteal region, a pose with a straightened body and legs completely bent at the knee joint is intended.

How to choose an elliptical trainer for your home

When choosing a model for home use, it is not enough just to have an idea of ​​what ellipsoids are and how they work. There are several key characteristics that are important to pay attention to, since the convenience and effectiveness of subsequent classes will directly depend on this.

Step length

The stride length is the distance between the starting and final point of pedal movement. How comfortable and correct the step amplitude will be during movement depends on this characteristic. An incorrectly selected length can lead to the load on the muscles being distributed unevenly. At best, you will not be able to achieve the desired result, at worst, training will lead to fatigue and pain.

The step length of the simulator is selected in direct proportion to the user’s height. For athletes with a height of up to 180 centimeters, exercise machines with increments of 33 to 40 centimeters are well suited. For those whose height is more than 180 centimeters, the best choice would be models with a step length of more than 40 centimeters. To make it easier to navigate, use the table below.

Q-factor (step width)

Step width or Q-factor is the distance between the pedals. The closer the stride width is to the user's natural foot position, the better. An incorrectly selected distance will lead to overstrain of the hip muscles during exercise.

The step width of different models can range from 2-3 centimeters to 25. The optimal distance is determined by the height and individual characteristics of each user, but most often the most comfortable distance is from 8 to 10 centimeters.

Maximum user weight

The characteristics of ellipsoids often indicate the maximum permissible user weight and the recommended one. It is better to focus on the recommended one. If several people will use the simulator, you should choose a model whose maximum permissible weight is 10-15 kilograms more than that of the heaviest athlete. The reserve is necessary to ensure that wear and tear on the structure during training is minimal.

Flywheel weight

The weight of the flywheel determines the inertial moment and smoothness of the pedals in the elliptical trainer. Designs with a flywheel weighing 7-10 kilograms are considered lightweight. With this design, the movement of the pedals may be accompanied by significant inertial differences. To avoid this, it is better to choose models with a flywheel weight of more than 11 kilograms. However, it is worth remembering that manufacturers always select all important moving parts in accordance with the total weight and dimensions of the entire simulator.

Dimensions and weight of the ellipsoid

Its stability and training comfort directly depend on the dimensions and weight of the simulator. Massive and heavy structures are more stable, not subject to swaying, more comfortable and safe. At the same time, it is not always possible to place a large ellipsoid at home. When choosing a model for your home, you need to take into account the available space in the room, but it is also worth remembering that the lightest and most compact designs are not always the best.

Pedal tilt

Exercise machines with adjustable pedals are more functional and allow you to work different muscle groups during training. For example, bending forward helps to better train the muscles of the lower extremities. Models with adjustable incline have a greater selection of modes and built-in training programs.

Load adjustment method

The method of adjusting the load in an elliptical trainer can be stepped or smooth.

• The stepped method most often involves from 4 to 12 fixed load levels. The more adjustment steps are provided, the easier it is to find and set a comfortable level.
• Smooth adjustment is more preferable and more convenient, since it allows you to set any desired value in a wide range of values. Smooth load regulation often involves a wide selection of built-in programs.

Training programs

Training programs are usually designed to automatically adjust the load during exercise. For example, exercise equipment with a built-in heart rate sensor can monitor an athlete’s heart rate and adjust the load level to achieve maximum efficiency at different stages of exercise. There are programs that work according to a user-specified schedule, and there are modes that include additional load in the last minutes of training. The more programs and the more diverse the functionality, the more convenient the elliptical trainer, but the cost also increases proportionally.

Is there any harm from exercising?

The design of the exercise machine is designed to reduce the load on the spine and joints. Therefore, you can train intensely and not worry about harming your health.

The main thing is to follow the correct training technique. When you perform exercises on the orbit track, make sure that your feet are in close contact with the pedals. Do not lift your heel and toes off the pedals while moving. Breathing should be smooth and deep.

How to exercise on an elliptical

Despite the fact that exercises on an ellipsoid do not involve too high loads, when starting training you should definitely consult a doctor and find out if there are any contraindications. You should exercise a few hours before bedtime and at least 2 hours after eating. Each work session should be accompanied by a preliminary warm-up. Clothes and shoes should not restrict movement.

Before starting training, you should formulate a goal and develop a training program. Beginners are recommended to regularly exercise 3-4 times a week for 20 minutes at a comfortable pace and with a low level of load. After a week, you can begin to increase the intensity and duration of exercise. When the usual pace becomes familiar, you can use programs that alternate periods of high load with gentle periods.

Workouts for weight loss involve alternating between moderate-intensity exercise and maximum-intensity exercise. The duration of intense and moderate intervals can be adjusted independently.

Training to increase endurance can be carried out in the form of long sessions of up to 1 hour with a uniform load, or in the form of interval exercises, when small periods of high effort for 30-60 seconds alternate with periods of moderate effort for 60-120 seconds.

Recommendations

1. It is strongly recommended to exercise on the simulator in special sports shoes , since otherwise the risk of foot injury increases significantly. In addition, good sneakers, as a rule, have good cushioning, due to which the load on the joints is less, and sports bring only benefits and minimal harm to the body.
2. Don't be lazy to warm up before getting on the machine. Warming up will warm up your muscles and make your workout more effective. It’s also not a good idea to end your classes abruptly - to normalize your pulse and breathing, you should do a cool-down, a set of light, relaxing exercises.
3. The duration of training on the orbit track should be at least 40 minutes . It is advisable to conduct at least 4 classes per week to achieve results.
4. While moving on the simulator keep your back straight , step from toe to heel, try not to lower your head down so as not to load the cervical spine.
5. To avoid sprains , do not move too quickly on the orbit track , especially if you have low physical fitness or neglected to warm up.

Medical warnings and safety

Are there any contraindications to the use of an ellipsoid? Its use is not recommended for people

• people with bone or back problems;
• persons suffering from tachycardia or angina pectoris.
• People who have suffered injury to any part of the body;
• Persons with serious heart or internal diseases;
• persons with unhealed fractures or dislocations;

Relative indications are varicose veins and excessive obesity. In these cases, we recommend that you exercise only after consulting your doctor. He will also advise you on the best exercise option and tell you over what period of time the exercises will be useful and safe.

To avoid problems, take the correct position on the orbit track. Hold the handrails with both hands, do not jump on the orbitrek and use it only for its intended purpose.

Elliptical training program for weight loss

Losing weight with the help of an ellipsoid is quite possible. This is confirmed in practice. To do this you need to follow a certain program:

• Start with light loads. Increase the load gradually, but every week;
• Consider the age of the body; The older a person is, the more difficult it is for him to lose weight. Even if elliptical training is performed according to all recommendations.
• To lose weight faster, you can increase the duration of orbitrek exercises every week;
• Spend about 30 minutes a day or once every two days on this;
• The elliptical machine is cardio and should be done after strength training to help you lose weight faster;