Should you choose an elliptical trainer or a treadmill?

Exercises on an orbitex or treadmill are types of cardio training. They help strengthen overall health, the condition of internal organs, the muscular system, and help burn extra pounds. Let's look at what is better, a treadmill or an elliptical trainer, which one and who should use it.

How is the load distributed when running and on the ellipse?

The advantages of the ellipsoid and treadmill are that they are easy to learn to use without a trainer or instructional video. They will help give you a cardio workout or warm up before a serious workout.

During exercises on the elliptical, the thigh muscles work the most; the abs and lumbar region are well loaded. The calf and arm muscles work to a small extent. The quadriceps muscle located on the outer side of the thigh is maximally loaded, and to a large extent the gluteus maximus and biceps muscle (on the inside) of the thigh. This distribution is due to the fact that exercises on an ellipsoid resemble Nordic walking with a large range of motion and cross-country skiing.

On the simulator you can move “backwards”, that is, in the opposite direction. Then the load distribution will be slightly different, but the list of muscles involved will not change much. This will put stress on your calves and hamstrings.

During training on the bike path, almost everything is activated, from the iliacus, gluteal, quadriceps, back, abdominal, calf and intercostal muscles, that is, the lower part of the body is loaded and worked. Your hands are also involved if during training you do not hold onto the handrails of the machine with them, but imitate real running.

Features of cardio equipment

Both treadmills and ellipsoids are classified as cardio equipment, i.e. providing cardio load. Cardio training, unlike strength training, is aimed at strengthening the body and working muscles with an active supply of oxygen. Such classes are longer, less exhausting, and, as a rule, have much fewer contraindications. Cardio training is suitable for older people, those recovering from injury, surgery, and users who want to lose excess weight. Therefore, treadmills and ellipsoids are often purchased for home use by various categories of users.

If we consider the features of both cardio machines, we can note the following general points:

• No additional equipment, gear or equipment is required for training. It is sufficient to wear sports shoes and proper clothing.
• You can practice at home without the guidance of a trainer or prior training. Both simulators simulate walking and running (Nordic walking, skiing in the case of an ellipsoid), i.e. movements that are normal for the human body and do not require special training.
• Autonomy. If we do not consider electrically powered models, cardio equipment does not require connection to an electrical outlet, and classes can be carried out in any room.
• Safety. With any exercise on sports equipment there is a risk of injury, but in the case of these cardio equipment it is minimal.
• Stationary installation. Of course, it is possible to move a track or ellipsoid from one place to another, but for a young girl or teenager this may be difficult.
• Relatively small dimensions. Most models of treadmills and elliptical trainers have approximately the same dimensions.
• Load adjustment. Even in simple models of cardio equipment, it is possible to adjust the resistance to the user's movement, i.e. set your own training intensity.
• Computer equipment. Some entry-level models already have a built-in computer that shows the distance traveled and speed, while more expensive ones have a built-in heart rate monitor, a calorie burn counter, and the ability to program - setting up your own programs depending on your specific training goals.

What do regular exercises on an elliptical and treadmill provide?

Exercise on both types of cardio equipment brings benefits:

• The body is strengthened and immunity is increased by pumping the cardiac, respiratory and circulatory systems;
• The physical condition of the body improves, previously disturbed functions are restored, and the overall tone increases;
• Blood pressure is equalized, the risk of new diseases of internal organs is reduced;
• Using cardio training along with dieting and fasting days will help you lose extra pounds. At the same time, fat is burned and muscles are strengthened.

What to choose

An unprepared person is recommended to start training with an ellipse; it will be more effective. If your level of physical fitness is quite high, running uphill quickly will help you lose weight. With such training, a more intense load is created on the body than during exercise on the ellipse. But not everyone can cope with such activities.

If you want to achieve faster results, it is recommended to combine these exercises, for example, daily jogging in the morning (it is best to alternate running speed with a certain time interval) and elliptical training 2-3 times a week. In this case, physical activity on the body will be regular, the muscles will constantly work, which means the weight loss process will proceed as quickly as possible.

Of course, it is necessary to gradually accustom oneself to physical activity, regardless of its type, especially if a person previously preferred a sedentary lifestyle. During training, you need to listen carefully to yourself and, if your health begins to deteriorate, you need to stop training and reduce the load next time.

What is more effective for losing weight: a treadmill or an elliptical trainer?

These types of simulators differ in functionality. To draw a conclusion, let’s compare the benefits of their use for different body systems.

Comparison by functionality

The simulators are similar in effect, but differ in design and have different functionality. This difference must be understood when choosing which one to give preference to.

Treadmills are designed to simulate walking or running. Training on them is similar to regular running, but with less stress on the feet. There is less chance of falling or hurting your leg here than on the street. There are adjustments that allow you to choose the angle of inclination of the moving surface and speed.

Exercises develop the lower body, focusing on the hips, back, knees and ankles. Still, the load during training on a treadmill is less than when running on rough terrain. The load on the foot can be reduced by using a device with a built-in shock suppression system.

The elliptical trainer is designed to develop most muscle groups, including the upper body. The load on the joints here is much less, because the legs are half-bent and do not come off the pedals. But other parts of the body are not overloaded either. Exercises on an ellipsoid improve posture thanks to the special design of the device.

Calorie Burn Comparison

Because more muscles are used during running, more energy is expended on the treadmill. The pulse value differs slightly.

Statistics say that during moderate-intensity training on the Orbitex you can burn 300-400 calories per hour, and on a treadmill - 600-700 calories. But it is impossible to say unequivocally that the comparison shows the exact result, and exercise on a treadmill will help you lose weight faster. It all depends on the pace of training, the amount of time spent, and their intensity. To lose weight, you can use both types of exercise machines.

Load distribution among muscle groups

Both devices are classified as cardio equipment, which means that when training on them, slow-twitch (red) muscle fibers are primarily used. However, on the treadmill the greatest load falls on the muscles of the legs, buttocks and feet; the muscles of the back and abs work in a static mode. On the ellipse, dynamic work is performed by the muscles of the lower extremities, buttocks, shoulders, back, abs, and arms. The biceps femoris muscle (located on the back surface and affects the fold under the buttock) is more actively involved than in running.

Who should not use the elliptical trainer?

Orbitex is the safest device possible. But still, during training on the ellipsoid, overheating of the body and dehydration of the body can occur. This is due to the fact that in the room where the simulator is located there is usually no good ventilation or air flow.

In this case, training can harm people with diseases of the cardiovascular system. To avoid problems and complications caused by overheating, you need to choose a model with a fan and be sure to turn it on during exercise.

Best models

There are more than 60 manufacturers of these simulators. Let's look at the best of them.

Top 5 tracks:

1. Dender LeMans T-1008 Silent machine from a German manufacturer. It has a reinforced shock absorber, a canvas with dimensions of 40x120, and a speed of up to 16 km/h. Price: 31990 rub.
2. Body Sculpture BT-5840 An excellent machine from an English company. It has a wide canvas 46x128 cm, a powerful 2.5 hp engine, electric tilt angle control, speed reaches 16 km/h. Price: 42970 rub.
3. Dfit Tigra II Electric machine from the manufacturer Dfit, lightweight and reliable. Improved shock absorbers, low price, engine power 2.5 hp, speed reaches 16 km/h. Price: 48990 rub.
4. Oxygen Laguna II Improved version of the famous Oxygen Laguna model. Capable of supporting 130 kg. , Japanese engine with a power of 2 hp, standard canvas 40x120 cm, unique hydraulics, speed reaches 12 km/h. Price: 42690 rub.
5. Carbon T654 Another German device with an American 2 hp engine, can withstand weight up to 130 kg. , slightly enlarged canvas 42x125 cm, multi-level shock absorption, speed reaches 14 km/h. Price: 49390 rub.

Top 5 Elliptical Trainers:

1. Dender E-1655 Omega Electromagnetic trainer with a step size of 40 cm, flywheel weight 16 kg. , 25 types of programs, presence of reverse motion. Price: 31990 rub.
2. Body Sculpture BE-7200GHKG-HB Magnetic type of device with a step size of 43 cm, flywheel weight is 8 kg. , there are 18 programs and 16 types of load, there is a fat analysis function, the maximum human weight is 150 kg. Price: 44580 rub.
3. EUROFIT Roma IWM Electromagnetic device with a step size of 40 cm, the main trump card is the intelligent weight tracking function, which makes it much easier to choose the type of training. Price: 53990 rub.
4. PROXIMA GLADIUS Art. FE-166-A Electromagnetic type of device with a step size of 49 cm, flywheel weight 20 kg. , crazy sliding system, smooth and uniform running. Price : 54990 rub.
5. NordicTrack E11.5 World-famous electromagnetic ellipsoid from an American manufacturer. The step size is adjustable 45-50 cm, there is a folding function, quiet pedal travel, excellent speakers, and the ability to integrate with iFIT. Price: 79990 rub.

These simulators provide both positive and negative effects. To determine which exercise equipment is best to use, it is necessary to take into account many personal facts, such as: height, weight, previous injuries, level of health, planned result, etc.

The elliptical orbitrek is recommended for people who plan to improve their heart function with minimal consequences. To lose weight using this device, classes must be carried out at an accelerated pace.

As for treadmills, they are recommended for use by experienced athletes due to their great functionality and high loads.

The choice of a simulator is a personal matter and must be selected individually for a person, but if there is a desire and opportunity, then it is better to use both options.

Main differences in training

Treadmill training is performed as a simulation of running. The legs alternately bend at the joints and align. You can hold on to the handles of the machine with your hands, but it is better to actively move them.

During training on the elliptical trainer, movements simulate cycling, climbing stairs and skiing. The legs are always bent. You need to hold the handles of the device with your hands. In this case, the shoulder girdle will be additionally loaded.

In terms of naturalness of movement, the treadmill wins. It is easy to master, because there is no need to learn any new movements. It is more difficult to train on an elliptical, and your movements may be unsteady for several days. But it is safer. You cannot fall on it, twist your leg, or get a stress fracture. All of this can happen while running on a treadmill.

The intensity of exercises on the machines can be adjusted. This will help measure the load. You can strengthen it on the ellipsoid by turning on the reverse mode. On the treadmill, increase the inclination angle and speed of the belt.

Nowadays, intensive training is becoming popular, during which periods of maximum activity are followed by periods of recovery. You can move intensely for 20-30 seconds, then move at a calm pace for 1-2 minutes. Total training time is 30 minutes.

What to do if you miscalculated the load and over-exercised?

In this case, fatigue can be relieved in several ways:

• Perform several gymnastic relaxation exercises from Eastern practices.
• Take a warm bath with sea salt and a few drops of lavender oil.
• Get a massage or self-massage.

Do not try to spend all your training time at a high pace and with maximum load. This way you will get tired quickly, and the effect of the exercise will be minimal .

Celebrate the positive changes that have occurred as a result of the activities. This can be weight loss, improving mood and general well-being, strengthening muscles, increasing the range of motion in joints and overcoming their stiffness. Such achievements will inspire you to constantly practice.

Before making an expensive purchase for home use, it is recommended to work out in the gym : this will make it easier for you to determine in practice what suits you best - an ellipsoid or a treadmill, or maybe you should even choose an exercise bike. It would also be a good idea to get advice from an experienced trainer.

When to choose an elliptical trainer

We suggest choosing an ellipsoid or exercise bike for the weak, elderly people or those who are overweight. They will be able to train on it, strengthening individual muscle groups, without the risk of falling or injury. But first you need to learn how to do the exercises correctly. If this turns out to be problematic in the first days, seek advice from a trainer.

Elliptical exercises are low-impact and gentle on your joints, preventing injury during exercise. At the same time, the device allows for intense training. Therefore, it can be used to recover from injuries. Elderly people can exercise on the machine for up to an hour without feeling tired. As a result, joints and ligaments become more mobile, and the cardiovascular system, which in most of them is impaired by disease, is strengthened.

Rating of elliptical trainers for home

It should be noted that the movement of legs on an ellipsoid is not natural enough, because in real life no one moves them along an elliptical path.

Contraindications

As we have already found out, more or less healthy people can train on both machines, varying the intensity. “If we talk about walking on a path or an ellipse, then the contraindications are the same,” explains Anastasia Belkina, a general practitioner at a medical

. — This is mainly an exacerbation of cardiovascular diseases or pulmonary insufficiency, angina pectoris, hypertension, arrhythmia, scoliosis, herniated discs, etc. If walking on an ellipsoid causes discomfort in the joints or too much stretching under the knees or in the groin, you should walk on a path, where one foot does not fall lower than the other.”

Running has more contraindications: flat feet, arthrosis, spinal osteochondrosis, protrusion and herniated discs, excess weight, heart and vascular diseases. In general, everything that eliminates both shock and axial loads and intense training.

When to choose a treadmill

The treadmill can be quickly set up by choosing the type of workout: easy or intense. This universal exercise machine helps you lose weight, strengthen your muscles, and always stay in good shape.

The treadmill also has its disadvantages. The imitation of natural walking is incomplete. After all, the moving surface does not allow you to move forward, so it is easier to move along the path than on the street. Treadmills are noisy when running and are larger than an elliptical. therefore, using them at home is not very convenient.

Choose a treadmill if there are no problems with the joints, when the foot can withstand shocks on the track. Usually these are young boys and girls who do not have health problems. They work out on exercise machines to keep themselves in good shape or to lose a couple of kilograms for the summer. Overweight people can also exercise on a treadmill, but only those who do not have joint problems.

Recommendations from fitness trainers

In order to avoid injury, before purchasing, you need to think: what is more effective for my health - a treadmill or an elliptical trainer? If you have illnesses, fitness instructors recommend consulting a doctor to choose the safest technique.

Weak ligaments and joints, excess weight, long periods of inactivity - you should start training with an orbitrek. It is also recommended for restoring physical fitness after illness and injury. Before exercising on treadmills, it is necessary to warm up - this minimizes the risk of sprains and dislocations.

Elliptical Trainer vs Treadmill Comparison Chart

Comparison of characteristics

To understand which of the considered cardio machines is more effective, our experts visually compared both devices.