Calories or Cylolaria are spent on an elliptical simulator. Fat burning interval training on an ellipsoid

Elliptical simulator It is very effective sports shell For incineration of extra calories. Therefore, it is popular among those who wish to lose weight. However, it is worth noting that the exact amount of calorie burning will be approximate. These indicators will affect your age, weight, gender and exercise intensity. So consider the elliptical simulator - how many calories are burned on it?

How to calculate calorie consumption on an elliptical simulator

Most perfect optionIf the elliptic simulator is equipped with a calorie calculation sensor. You can easily calculate the indicators yourself. At the rate of what you burn approximately 6 feces for one kg body weight in 30 minutes elliptical training. Accordingly, when training from 30 to 60 minutes is burned twice as much.
As mentioned above, this data will be approximate without an electronic sensor. The more intense training, the more burned.
If you want to increase the number of spent calories do not use the handles of the elliptical simulator. Then the lower part of the body will receive the maximum load. So, calories will be burned faster.
Adjust the elliptic simulator pedals with greater resistance. With enhanced pedaling, you spend more energy.

How many calories burn an elliptical simulator

Imitation of movement on the elliptical sphere works without stress for muscles and joints. Elliptical simulator uses resistance to ensure an increase heart Rhythm and burning calories. Due to the low level of impact on the body, the elliptical simulator is the optimal choice For beginners and for those who have overweight body and want to lose weight.

Work on an elliptical simulator for 30 minutes when moderate load With intensive speed, 270 calories are burned at a weight of 55 kg, 335 - by 70 kg and 400 per weight of 85 kg. Start the workout at a moderate pace and resistance level, if before that you were sitted image Life. Then you can increase the intensity and duration of classes when it is stronger.

So, if you weigh 50 kg, then in 30 minutes of exercise you lose about 250 calories. Women with a weight of 60 kg for half an hour of exercises will be able to burn about 310. With a weight of 70 kg in 30 minutes of classes, it burns about 350 calories and 400 you lose if you weigh 85 kg.

Elliptical simulator - how many calories are burned (table)

Elliptical simulator - weight loss plan

How to properly plan the diet?

Make up your diet so to eat less than 1750 kills. Another 1750 feces are burning on an elliptical simulator. With the weight of the body of 85 kilograms you will achieve this goal training 5 times a week half an hour. Either 9 times a week to 15 minutes.
Burn calories 500 grams per week Experts are considered acceptable. With this flow, you lose the maximum amount of fat. The risk to dial again overweight decreases.
With overweight, it is safe to lose up to 2 kg of weight every week. For the loss of 500 grams of weight, it is necessary to create a 3500 kal shortage weekly.

During classes on an elliptical simulator, it is important to keep your head, shoulders and muscles of the abdomen in a stressful state. The lower part of the body must support its weight itself, so the support should be avoided on the handle of the simulator.

Although the elliptical simulator is a good choice, but if you just get acquainted with him, you should learn the rules of classes before starting to train. If you have difficulties with a balance, problems with joints or have a chest pain in the last month, consult with a specialist.

Elliptical simulator - how many calories are burned to depend on several factors. The main one: body weight and intensity training process. We wish good workouts.

If you decide that a healthy lifestyle needs you as the air so that the figure again becomes slim and beautiful, the muscles have risen and become elastic, and the breath is free and without sword, then you need to urgently go to gym For incineration of extra calories.

Newbies did not get used to training in gym training, so calories will first spend more than a trained person. But this does not mean that from the first minutes you need to start with intensive training with a barbell, despite the fact that from bodybuilding the effect is higher than from cardion loads.

In our article, you will find tables with averaged data on calorie consumption at various physical exertion in the gym.

In order not to harm health, you need to start with a small weight. In addition, any physical Load Must accompany positive emotions, i.e. It should bring physical and moral satisfaction. Then the backup fats and glycogen begin to burn, because with positive emotions, catecholamines, accelerating fat cell burning and fat derivation from the body.

It is not necessary to wear a fitness clothing that does not transmit air to enhanced sweating. The sweat will not replace the loss of fat, especially since the moisture returns back to the body with another portion of water.

Intensive sweating can lead to a serious dehydration and heart attack due to lack of water for the body thermoregulation.

What affects the loss of calories

To speed up fat burning, you need to combine Cardio, power training, aerobics and diet

The number of calorie burning depends on:

type, duration and exercise intensity;
age, gender and weight;
ratios of fat and muscle tissue;
appropriate clothes from natural tissue;
heart rate frequencies;
the number of breaks for rest and their duration during training;
weights of the rod and dumbbells;
state muscular system and the degree of preparation for training.

With a gradual increase in the intensity of the training, it will be possible to burn from 200 to 400 kcal / hour. The harder the figure will become, the less calories will be consumed. To increase their combustion, it should be combined, lifting weights and a diet. A variety of simulators will force the work of different muscle groups, which is very important for weight loss.

Heart abbreviations directly affect the loss of an extra ballast. With a steadily high frequency of heart cuts, more fat burns.

At each training session, the heart rate should increase by 75-80%, then 7-9 kcal / min can be lost.

When working out endurance due to weight lifting, drying will occur - the splitting of fat will be stimulated by metabolism. The muscles will gain beauty, relief and elasticity, and the body - energy, in contrast to a set of body weight with lovers, who seek to eat these very calories.

What to choose for weight loss? Video review of physical exertion:

How much do calories lose for an hour in bodybuilding?

Heavy athletics contributes to loss per hour:

Jump on the rope or exercise bike?

If in the gym start with, then you can spend per hour per hour by 1 kg of body weight - 7.2 kcal, A man with a body weight of 70 kg will lose - 504 kcal, with a weighing of 80 kg - 576.0 kcal, with a mass - 90 kg - 648 kcal.

When driving will be spent:

Speed, km / h	Per 1 kg, kcal	With weight - kg / kcal
Speed, km / h	Per 1 kg, kcal	90	80	70	60	50
3,5	2,54	228,6	203,2	177,8	152,4	127
10,0	4,26	383,4	340,8	299,6	255,6	213
15,0	6,05	544,5	484,0	423,5	363,0	302,5
20,0	8,56	770,4	684,8	599,2	513,6	428,0

Work on ellipse

Do not lean on the handles, so more calories are burned

Does not cause stress muscles and joints. It is possible to increase the heart rate and burn in half an hour of 6 kcal per 1 kg of weight, per hour - 12 kcal / kg. Then, with a weight of 55 kg - 660 kcal / hour, with weight 70 kg - 840 kcal / hour, with a weight of 80 kg - 960 kcal / hour.

Small simulators for great health benefits

If you are planning to burn 250 calories per day with the help of a joke, you need to run about 2.5 km

Designed for movements with the involvement of the muscles of the limbs, and. With daily execution of repeating movements in a rapid rhythm, you can forget about cellulite and "halifer" and spend 450-550 kcal per hour.

As for the energy consumption of each person depends on its body weight, speed, and time, slope of the track and preparedness. But you can navigate for such numbers:

Sure, no need to forget about the observance of the diet, consumption of sufficient liquidand fulfill the main rules:

eliminate overload;
follow the pulse;
regularly train.

Zumba and other funny types of fat burning

Zumba will use all the body muscles and improves the mood

The cheerful look of the fitness of Zumba was simply broke in the 90s in the training and dance halls and so far remained popular among young people. The combination of ordinary fitness exercises of aerobics with typical movements of popular Latin American dances: Meringue, Samuba and Salsa, accompanied by incendiary music, activates the operation of the main muscle groups, which contributes to the modeling of the body, increases the tone and mood.

Zumba includes aerobics, power and cardiovascular. One lesson can combine the dances of the main species: disco and hip-hop, ballet and modern rhythms, ballroom dancing and sports. Therefore, instead of excess fat appears flat, and legs, a cardiovascular system is strengthened.

For 1 hour of classes, you can get rid of 500-1000 calories. You can compare the zombu in the intensity (the number of burned energy) with other types of dances and aerobics. Namely:

Type of dance	Caller consumption / hour, with weight, kg:
Type of dance	90	80	70	60	50
Ballet	965	863	761	653	560
Ballroom dancing	354	316	279	239	205
Disco	515	460	406	348	299
Modern	308	276	243	209	179
Aerobics: - Calm	276	247	218	187	160
- Active	624	558	492	422	362

Water and calories

intense, vigorous movements that meet water resistance, make the muscles work more active

There is another kind of aerobics - this is aquaerobics for those who prefer for physical exertion. In conventional swimming, water is carefully related to the joints and does not load the swimmers with dangerous static loads. But at the same time swimming:

strengthens muscles and systems: heart and vessels, vegetative and lymphatic;
replaces massage in the cabin;
increases the work of the immune system;
activates metabolic processes;
it helps spend 260-500 kcal / hour.

When you occupy aquaerobics, the muscles are loaded more, because you have to overcome water resistance.

Pilates and Yoga

Pilates Effective yoga for weight loss

Pilates and yoga can be additional components to the fitness program. They include cardiological and strength training, and also develop:

mobility of the musculoskeletal system;
flexibility in the joints and increase the amplitude of their movements;
strengthen connecting tissues.

In case of classes, Pilates is spent energy more than when performing Asan Yoga, namely:

What gives Bodiflex

The longer you do bodyflex, the faster the calorie burning rate is accelerated

Uncomplicated exercises For breathing the diaphragm and the delay of breathing is called bodyflex. After the delay, a deep and acute breath is made, saturated with fresh oxygen tissue. Why? Because 8-10 second delay accumulates carbon dioxide in the blood, which expands the arteries and prepares the cells effectively absorb oxygen. And he, in turn, relieves excess weight, toxins and improves well-being.

Among the different simulators, Elliptical, undoubtedly, is one of the best and most fruitful in a short period of time - this will allow you to get a great result from training.

Advantages of an elliptical simulator

Classes on the elliptical simulator copy the natural movement of the hip, knee and ankle jointsAs while walking or running a coward. At the same time, the simulator does not have an impact on the joints, so it can also use older people. This simulator is useful for people who have problems with the bottom of the back, knees and hips.

Taking on the simulator, you will burn as much calories as when using a treadmill, and twice as bigger than after swimming in a moderate pace. This is possible because classes on the elliptical simulator are a magnificent cardio-load with a high frequency of heart rate. In addition, the rate of body metabolism increases, which ensures that you are still burning the weight throughout the day, even if you do not train. Accordingly, work on the simulator strengthens the heart muscle, thereby significantly reduces the risk of heart attack, stroke or any other heart disease.

Along with the possibility of losing weight, classes on an elliptical simulator is also a good tonic for the main muscle groups. Another advantage is that it helps in the workout of the body's endurance, and good endurance allows you to do physical exercises For a longer period of time.

The elliptical simulator allows you to receive physical exertion for the lower and upper part of the body at the same time. Most simulators are equipped with handles, for studying hands and top of the body, and pedals, with which you can train the muscles of the buttocks and hips, the calf muscles.

With the onset of a certain age, many people suffer from osteoporosis. Work with the elliptical simulator It will help to delay the development of the disease. A variable load of the simulator during training not only controls the development of osteoporosis, but also contributes to the improvement of the density of bone tissue.

Since the elliptical simulator is less than a running track, respectively, it is easier to store at home. Also, such a simulator is inexpensive in service, so the owner does not need to worry about replacing or repairing belts, motor, bearings or rollers.

How many calories can be burned on an elliptical simulator?

The elliptical simulator allows you to burn a certain amount of calories, which may differ from a person to a person, since we are all different, and each organism burns calories depending on its metabolic rate. Nevertheless, here are a few general principlesTo get a more complete picture of calorie consumption.

* For a woman weighing 50 kg. For 30 minutes of exercise \u003d 241 calories.

* For a woman weighing 60 kg. For 30 minutes of exercise \u003d 310 calories.

* For a woman weighing 70 kg. For 30 minutes of exercise \u003d 387 calories.

Although manufacturers argue that you can burn up to 720 calories within an hour of work on an elliptical simulator. Their opinion is based on the tests of their own equipment and the capabilities of the average person. You probably will not be able to spend so many calories, but you can still get a very efficient training.

How to choose "perfect" elliptical simulator?

What is worth paying attention to when choosing an elliptic simulator:

Trajectory Movement of the Troaty Training

From the very name of the simulator it becomes clear that two pedals are moving along the elliptical trajectory of movement, unlike circular, as when riding a bike. But elliptic simulators can be made with a wide variety of a step path, both a very long, moving movement, and a short with a trajectory similar to a circle, if the pedals are attached directly to the flywheel. Pay attention to this, since the more the trajectory of the movement approaches the circle, the more effort is necessary to overcome the position of the pedals in the upper and lower position. And this reduces the ergonomics of motion and, accordingly, the rhythm and the overall efficiency of the workout.

Selection of the length of step

For short length Movement Steps You can feel limited and unnatural in occupation on an elliptical simulator. As well as the lack of resistance to the movement of pedals on cheap models, a short simulator step will not allow you to spend good training. The length of the step is interconnected with the sizes of the flywheel. For example, when using an exercise bike, we are forced to put up with a very short pedal step, but there is a greater variety in an elliptic simulator. In general, it is important to remember that the higher your height, the biggest step length you need.

Distance between pedals

A good choice will be an elliptical simulator for with a distance between pedals not more than 14-18 cm. The reason is that when we do a street run, then the natural distance between our ankles about 5-8cm. Friend from each other. In an elliptical simulator, due to the location of the flywheel, it is difficult to achieve a minimum distance between pedals, so try to choose an option approximate to the natural foot position when running, because in the long run, this may affect the form of pain in the hips and ankles.

Loading system

The loading system in an elliptic simulator can be mechanical (made using belts, increased noise of operation), magnetic (resistance is provided by built-in magnets, with manual load adjustment) and electromagnetic (when the resistance and load is fully controlled by the selected integrated program on the simulator computer).

Changeable slope plane motion

This option is only available in expensive, professional simulators. The inclination feature contributes to the best elaboration of various muscular groupsAnd perfectly proven to increase the overall workout efficiency.

How to spend a full-fledged training?

Contact your doctor before starting the use of an elliptic simulator. It is forbidden to engage in a simulator to people having diseases of the cardiovascular system, cancer diseases, diabetes and infectious diseases in the acute stage. Try to abandon your workout during the use of drugs that affect or can affect heart rhythm.

Here are some tips that can be used to improve the quality of your training, increasing the number of calories burned to get the maximum benefit from using an elliptic simulator.

* Train with an elliptic simulator at least four times a week to 30 minutes. This increases the heart rate for a certain period of time, resulting in burning calorie.

* Choose various training programs. Most elliptic simulators contain many levels of customizable resistance.

* Include in your training plans The interval version of the training, when the work on the simulator alternates alternately with the maximum speed (activity) and the recreation phase at a slow pace.

* During the movement, focus on your muscles of the torso, keep your belly muscles intense - thereby you will develop the strength and balance of the body.

* If your elliptic simulator does not have a cardiac rhythm sensor, it is recommended to purchase it to control your pulse during a workout. For a more productive effect from working with a simulator, keep your pulse within 65-75% of the maximum permissible value, which is calculated by the formula: max \u003d 220 - your age (in years).

* Start every workout with a 5-minute workout at a slow pace, allowing your body to enter the working rhythm and warm up all major muscle groups. Finish the workout also a 5-minute interval in a low pace, helping to gradually move into a calm mode of your cardiovascular system.

For a person decided to change his life by getting rid of overweight, a good choice of a slimming simulator will be. Due to the fact that the upper and lower parts of the body are involved in the process, training of the necessary muscles will pass quite effectively. Before incorporating training on an ellipse to your life, it is always better to consult with your doctor. And the most important thing in class on the elliptical simulator for weight loss is the correct program.

Like any rule, there are exceptions and in sports, there are groups of people who it is not recommended to engage in ellipse. These are people who have the following agers:

Heart failure,
Tachycardia,
Angina
Thrombophlebitis
Diabetes.

Food rules for successful slimming on an ellipsoid

With weekly workouts for 2 hours, it is necessary that the number of calories consumed does not exceed 2000 kcal.

So that the elliptical simulator benefits to lose weight it is important to eat right. It is important to abandon the harmful food to lose weight on an elliptical simulator as soon as possible. adhere to some rules:

Reduce the amount of salt consumed, sugar and alcohol.
One day to allocate for unloading the body from heavy food.
The diet should contain the maximum number of proteins and slow carbohydrates.
Avoid eating food with the mark "dietary", as a rule, there is no many chemical additives.

Before training

The main rule is that meals need to be carried out. no later than 120 minutes before classes.

The food must contain the maximum number of vegetable and protein products.

Do not abuse coffee before training, because it will give an additional impact on the cardiovascular system, which will be loaded without it during classes.

After workout

Can stick to one of two schemes:

The first - there is only 120 minutes after workout, but you should not succumb to the gluttony, but to eat a moderate amount of food.
The second is not to wait for 2 hours, but to use 2 times less calories than it was burned during a workout.

Food or caffeine can be minimized.

How to do on an elliptical simulator to lose weight?

Duration of training

Since we are interested in effective getting rid of excess weight, the program for weight loss should be diverse that the muscles develop properly.

2-3 workouts per week, they should be devoted 50-60 min.

Before power exercise You can use the simulator for warming up, as well as after training to hone calories.

Also important correctly use the elliptical simulator For weight loss. Competent body position - Important aspect in training. It is necessary to send ahead, the neck is kept in a relaxed state, and shoulder muscles, spin muscles and the press strain. Clean all weighing on the simulator and tear to the control panel is not worth it, it will reduce the effect.

Movable handles should push and pulland not just keep hands on them - it will strengthen the physical activity and will increase the number of calories burned.

Training program on an elliptic simulator for weight loss

Classical program of classes on the elliptical simulator for weight loss

First day

Five-minute warm-up.
Occupation in moderate pace (pulse to keep 50-60% of the maximum).
Five-minute hitch.

Second day

Five-minute warm-up.
5 minutes with moderate intensity.
3 minutes at an accelerated pace (pulse 70% of the maximum, speed - 60 steps in minutes).
Repeat items 2 and 3 several times, as part of the allocated time.
Five-minute hint slow step.

The third day

Five-minute warm-up middle pace.
Raising resistance for 15 minutes.
Reducing resistance for 15 minutes.
Five-minute hitch.

Fourth day

Thirty-minute training with moderate intensity and minimal resistance.

The fifth day

Workout for 5 min.
A gradual increase in the load for 3 minutes, 2 minutes of operation with the maximum load (80% of the maximum heart rate, but do not overestimate your physical capabilities). Repeat four times.
Five-minute hitch.

Interval training on an elliptical grease exercise

One of the most popular types of training. Created additional load due to silence and Cardio Mode.

Select about two workouts per week for interval loads.

First interval training

Workout 10 min.
Work at a moderate pace.
The alternation of a moderate pace (4 min) and the maximum tempo (2-3 minutes) for 30 minutes.
Five-minute hitch.

Second interval training

Five-minute warm-up
Work at a moderate pace for 3 minutes and 1 minute at the maximum pace. Alternates 20 minutes.
Five-minute hitch.

Programs for different levels

By choosing an ellipse as the main weight simulator, you need to know how to deal with it to lose weight. To do this, it will be better if you consult professionals.

Not every person can immediately engage in the required tempoBut you should not lower your hands, hard workouts will help to achieve the desired level. In addition, even at the initial level, you can achieve tangible results.

Newbie

The minimum weekly number of workouts should be 3 classes. Duration - from 20 to 30 minutes. Pulse should not go beyond 70% of the maximum, and the speed is - 40-50 steps per minute.

The purpose of this stage will master the technique and learn how to walk without stopping in different directions for half an hour.

Average level

The minimum number of workouts per week - 4 times. The duration of the workout varies from 30 to 60 minutes. Pulse should be kept within 60-80% of the maximum.

The speed is 50-70 steps per minute.

At this stage, human endurance increases.

Experienced

The number of workouts is 4-6 times a week. Training time is 45-60 minutes. The number of cardiac rhythm during classes is held within 75-90% of the maximum level. Speed \u200b\u200b- 60-90 steps per minute.

It follows with such loads only with good training, you should not deal with strength, as this can lead to health problems. With this level of preparation, as a rule, choose the interval program.

How many calories is burned on an elliptical simulator?

The number of calories burned will primarily depend on the intensity of the workout and the selected program. On average, 300-400 calories can be burned over one half-hour training.

Is it possible to lose weight on the elliptical simulator?

The result often depends not from the selected simulator, but from the efforts that you are ready to attach to achieve the goal. But, nevertheless, lose weight, using an elliptical simulator, quite real. This can be judged by learning the removal reviews used by the Ellipsoid simulator.

Recently, among women, elliptical simulators have gained popularity that allow you to keep the body in tone, strengthen the muscles and reduce weight. Such devices you can meet not only in sports halls, but also as home appliances. In this article we will talk about the rules of training and will answer the question of how many calories are burned on an elliptical simulator For one occupation.

Being invented in the 1980s of the last century an elliptical simulator quickly gained popularity among modern young lady. This shell is nothing but a mixture of a stepper and a treadmill. Already a long time, the ellipsoid or orbitrek ceased to be a privilege only sports halls. Increasingly, it can be seen in typical apartments, on the balconies, in the bedroom or in the living room.

The popular Orbitrek models are now proposed to imitate such movements as walking back and forth, cycling, skiing, climbing the stairs. The most expensive simulators offer women a huge selection of training species that will reduce or increase the load. Each elliptical simulator has pedals that move along the elliptical trajectory. Despite the ability to use several groups of muscles at the same time, not only this projectile should be applied for weight loss, but also normal power exercises.

The elliptical simulator will allow not only to pump the muscles and burn the calorie consumption, but also strengthen the cardiovascular system and increase the endurance of the body. According to the average data, the 720 calories can be achieved in the hour of training, unless of course choose a program that does not harm the body.

The ability to use in training the main muscle groups By performing various exercises.
On an elliptic simulator, women, men, children and even elderly people can do In the absence of individual indications and in the presence of a good sports form.
Ability to use several different modes in one workout. Various exercise variations and training intensity will help get rid of excess weight, overcome annoying folds on the body, reduce the risk of heart attack and catalyze metabolic processes. You can find slender figure And improve body reliefs.
Imitation of the natural movements of the knee and ankle joints, natural hips movements. At the same time, you do not need to leave the house, wear a tracksuit and look for a place to occupy. You can imitate jogging at home at a convenient time and choosing the most comfortable clothing.
In class on the elliptical simulator, the as many calories are burned as when working with a treadmill. It is noteworthy that in addition, on Orbitrek, you have the opportunity to additionally use other muscle groups. Treadmill Can not let it afford it.
The load on the upper and lower parts of the body comes simultaneously. Orbitrek is equipped with handles that allow the muscles to work the top of the body. For the activity of muscles of the bottom of the body, pedals are responding, allowing you to train the muscles of the butter, hips and calf muscles.
The ability to improve bone tissue density. With an elliptic simulator you can prevent the development of such a disease as osteoporosis.
Mobility and small volumes. Homemade elliptic simulators do not occupy a lot of space, and some models have small wheels, allowing you to move the projectile from place to place.

Good high-quality models are expensive. Normal value good simulator It can not be less than 500 dollars. You can buy the best devices at a price of 100-150 thousand rubles.
The possibility of obtaining excessive load. To engage in orbitrek is simple and nice, so at first you can not calculate your own strength and still have an excessive load on the body. If this happens, you should refuse to occupy to complete recovery, and then slow down the pace and increase the load gradually.

The process of getting rid of excess fat Must be pleasant, so you do not need to neglect the popular criteria for choosing a projectile.
To understand which model is the best for you, make several training in the gym, using different models of orbitrek.
If you do not have a free place for the full placement of the device, make a choice in favor of folding models.
If you have a financial opportunity, buy a simulator having a convenient control panel, selection of modes and a smooth move of pedals.
Approaching the issue of buying, decide on the type of simulator that will suit you:

mechanical orbitrekhs. The simulators have a simple and comfortable design, are driven by the person themselves. The cost of the device is low, the simulators are available to the ordinary consumer, differ in low weight. The disadvantage is the short-life of the mechanism, as well as noise when working.
magnetic orbiter. They differ more complex design and smooth move, do not make noise when working, have a magnetic braking system. It is characterized by a higher price than mechanical devices that do not require connecting to the network.
electromagnetic simulators. The most expensive in its class and the highest quality. The devices have a rich selection of programs that allow you to find the desired load.

For one 30 minute training, you can get rid of 240 to 380 calories. The number of calorie eliminated depends not only on the load intensity, but also on your own weight. Than more weight, the more calories you can delete.

The first day. It is enough 30 minutes of classes at average intensity.
Second day. 5 minutes of exercises with an average intensity level (warm-up) three minutes of fast high load, two minutes of calm load. This program is repeated 4 times (not including warm-up), and then ends with a 5-minute catch in a calm pace.
Third day. 5 minutes of workout, after that a gradual increase in the load for 15 minutes, then a gradual reduction in the load for 15 minutes.
Day four. The occupation begins with a 5-minute warm-up and ends with a harness and includes training with average speed and minimal resistance.
Fifth day. After a 5-minute workout, 3 minutes of acceleration are followed, 2 minutes of maximum load at high speed. The exercise complex is repeated 4 times and ends with a freeze.

As a result, in one week of exercises you can lose from 1200 to 1900 calories. Do not forget that in order to lose weight, you should burn more calories than you consume.

Reduce the total weight of the body
Strengthen heart muscles
Develop the muscles of the hands and legs
Improve blood supply to fabrics
Lower the pulse B. calm state and at various loads
Enhance the endurance of the body
Relax and charge energy for the whole day (in case you spend the workout in the morning)
Enhance the tone of the body
Remove stress and forget about negative emotions and feelings
Improve breathing.

Lose weight elliptical simulator allows only in a complex with moderate meal, leading healthy image Life and regular training, in which calorie consumption will be maximal. No need to immediately run to the refrigerator for the next portion of the sweet and fat. Before training and attention should be paid to protein food and refuse to receive carbohydrates.

To get the result from training, and not harm the body, pay attention to contraindications that limit the possibility of using orbitrek.

Temperature increase.
Infectious diseases, including the symptoms of ORZ and influenza - cough, red throat, etc.
Bad state of health.
The presence of diseases of the joints and bones.
Passing a medical course of treatment.
Heart disease, respiratory organs.
The presence of diabetes, hypertension.

We have already said earlier that half an hour work you can get rid of at least 240 calories. On average, one minute can remove 13 calories, that is, in an hour you can achieve incineration of 780 calories. Do not forget that the amount of calorie is influenced by the intensity of the motion that should be chosen depending on the level of your sports training. In no case do not increase the pace if you feel bad. It is reasonable to stop training, and at the next lesson to reduce the load to a comfortable level.