How many calories burn on an ellipsoid. Ellipses simulator

Training on elliptical simulator Burn a significant amount of calories, which is very effective for weight loss. The number of calories burning on elliptic workouts is quite approximate, as it depends on the weight of your body, age and gender, as well as from the intensity of the training. Elliptical simulator How many calories are burned during a workout?

If your elliptic simulator is not equipped with a calorie spent sensor, this number can be calculated independently. Based on the data, it is possible to burn about 6 calories for each kg of body weight for 30 minutes elliptical training. Increasing the duration of the workout from 30 to 60 minutes will double the number of calories burned.
It is worth noting that the calculation of the number of calories burning independently, without electronic devices can be approximate. You can burn more or less calories, depending on the intensity of the training - the more intense exercises, the more calories you will burn.
Do not rely on the handles when you are doing on an elliptical simulator. The lower part of the body should be loaded to maximize the amount of calories burning.
You can also increase the number of calories that you burn during an elliptical workout due to an increase in the resistance on the simulator.

Imitation of movement on the elliptical sphere works without stress for muscles and joints. The elliptical simulator uses resistance to ensure an increase in cardiac 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 excess weight Bodies and want to lose weight.

Work on an elliptic simulator for 30 minutes with moderate load with intensive speed can burn 270 calories at a weight of 55 kg, 335 calories per weight of 70 kg and 400 calories 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 exercises on an elliptical simulator 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 calories. With a weight of 70 kg in 30 minutes of exercise on the simulator, about 350 calories burn and 400 calories you lose if you weigh 85 kg.

Weight loss up to 0.5 kg per week is safe, it helps to make the maximal loss of fat and reduce the risk again to gain weight. If you have significantly overweight, it is safe to lose up to 2 kg weekly. To lose 0.5 kg per week requires a deficit of 3,500 calories per week.

You can plan your diet, using 1750 calories less in nutrition and burn another 1750 calories with exercises on an elliptic simulator. If you weigh 85 kg, you can burn 1750 calories per week with approximately five 30-minute workouts or nine -5-minute workouts on an elliptical simulator distributed during the week.

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 elliptic simulators are a good choice, but if you just get acquainted with it, you should learn the rules of classes before you start training. If you have difficulties with a balance, problems with joints or have a chest pain in the last month, consult with a specialist.

On the eve of the beach season, many are thinking about to get rid of the extra calories that have accumulated in winter. For this, training on an ellipsoid for weight loss is suitable: efficiency depends on the intensity and duration of occupations on an elliptic simulator. His effective confirm the experienced coaches, athletes, as well as ordinary users.

What is an elliptical simulator

Ellipsoid for weight loss is useful because it is a cardiotryman on which you can get comprehensive loads. During training, the legs move along the ellipsis of the trajectory to reduce harm to the joints. Hence the name of the device. At the same time, training on the ellipsoid for weight loss equates to the run. The use of an elliptic simulator is available to people of any age. It is often used in rehabilitation techniques after damage to the musculoskeletal system. The device display helps to adjust the resistance of the feet, the consumption of kilocalorius (kcal).

Use of the Ellipsoid simulator

Since the ellipsoid provides primarily a cardionage, it is often used in the process of fat burning. The use of an elliptic simulator for weight loss is high. With a large load range, you can change the intensity of the workout. Athletes can even do at home, and the effect will be such as in the exhaustive ski sport or cross. Newbies have the opportunity to start with light exercises, gradually increasing the load.

Visually exercises seem easy. However, training on an ellipsoid for weight loss after 5-10 minutes provides warming up of the entire body, it is useful in accelerating metabolic processes. When class S. elliptical simulator legs are involved, hands, shoulder muscles, back and buttocks. In addition to weight loss, the cardiotryman is effective in strengthening the cardiovascular system. Lungs start working better, the metabolism is accelerated, the withdrawal of fat, toxins.

Advantages of an elliptical simulator

It is worth lifying the following advantages of the Ellipsoid:

Exercises on the simulator repeat the natural, like when walking, the burden on the hips, knees, ankles. This minimizes the impact on the joints. Such training will suit the elder generation.
The number of calories of the calories is equal to the crossing training, it is a great option for cardio in order to increase the pulse for fat burning.
Metabolic processes are accelerated, so the weight loss and the output of toxins occurs even after training.
Cardigarfers strengthen the main muscle - the heart, which reduces the risk of disease.
Increases the endurance of the body and the tone of the whole body. This contributes to the continuation of the effect of training, strengthening their intensity and weight loss.
Due to the design of the simulator, training on the ellipsoid for weight loss will use all parts of the body (lower and upper at the same time). It is possible to change the position of the body and direct the load on a specific muscle group.
The dimensions of the device are smaller in comparison with the treadmill, which makes it possible to use it at home. Additional advantage is the simplicity of maintenance.

How to do on an elliptical simulator to lose weight

The effectiveness of training depends on the correctly selected approach and organization of classes. For each person is developed its approach to how to lose weight on the elliptical simulator. Determine suitable training time in your case. In the morning before breakfast, it is allowed to engage in people satisfactory physical form, no pressure problems. The rest in order to lose weight is advised to begin to engage only after meals, when 2 hours will pass.

It is worth getting a pulsometer that is necessary to adjust the load. As a rule, it is attached to the finger. Familiarize yourself with the maximum age pulse rates (MVP). When doing at home, you can simultaneously watch a movie, video or your favorite transfer, but specialists advise initially control their physical sensations, adjusting the intensity.

How much do you need to do on an ellipsoid to lose weight

The duration of the workout depends on the level of preliminary training. For newbies, it is advised to engage in 20-30 minutes every other day. The load cannot exceed 70% of the MWP (maximum age pulse). The recommended frequency of steps is 50 per minute. The purpose of the first workout is addictive to the load and further increase in the degree of activity. Such a program is usually held 6-8 weeks.

During the intermediate stage, the occupation is important to repeat 3-5 times a week (20-45 minutes) with an intensity of up to 80% of the IWE. Permissible speed is 50-60 steps. This program is designed to consolidate the results obtained and maintaining a healthy physical form. An increase in the intensity of classes is suitable only for physically strong people or athletes.

Professionals increase the number of workout days to 6-7 to 30-60 minutes. An increase in intensity to a level of 80-90% of the IWE is allowed. Speed \u200b\u200b- 60-80 steps per minute. Such a level of training is advised to use only those who want to achieve the highest level of load for respiratory and cardiovascular systems. Alternative view of high load classes can be interval training. They imply a change in high speed and intensity exercises (0.5-1 minutes) with 1-2 minutes (maximum) of a slow pace.

How many calories burn an elliptical simulator

The value depends on the characteristics of the body and the speed of movement, intensity. There is no single answer, how many calories burn ellipsoid (different indicators for women and men). Real is incineration of 13 calories per minute, which is approximately 700-800 per hour. On the initial stages Training This amount can be 2-3 times less, but will increase with the load gain and movement intensity.

What muscles work on an elliptical simulator

The simulator of the ellipse for weight loss uses almost all the muscles of the body, which contributes to a quick discharge of excess weight. It is important to remember that the action of the elliptical simulator is aimed at combating fat. You can't just swing muscular weight. If your goal is to pump up hands or legs, plug power exercises. Physical exertion on graphics with an elliptic simulator will help pull the muscles:

shoulder belt, hands;
press, back and housing (sides);
iKR, buttocks and hips.

Training program on an elliptic simulator for weight loss

It is necessary to start any classes with a warm-up: it will help to avoid injury. For this, the load level is 1-3 with inclination 5-6 (simulator parameters). For heating, there will be enough for 5 minutes "push" the pedals ahead, sticking to the handle. If you are steadily hold on the simulator, you can simultaneously turn on the necks, shoulders, make lifts with your hands. And the program of classes on the elliptic simulator for weight loss is selected taking into account the characteristics of the body structure, sports training and goals.

For burning fat

The tempo five-minute fat burning training on an ellipsoid is suitable for fighting unwanted calories. Initial load 6-8 with inclination 10. After 4 minutes of a rapid tempo, we remove the tilt and decrease the load to the level 3. Next, move one minute at a moderate pace and gradually align your breath. After such a type of workout, pull a little leg muscle - stretching is required.

Interval training

The built-in program allows you to alternate the periods of high load and average intensity. It is especially valuable because the interval training on the ellipsoid is more effective in the process of dropping weight and strengthen the muscles. Work on the principle of 5/40-60 / 5, where 40-60 is the duration of the main exercises in minutes, and on the warm-up and chain - for 5 minutes. At the main training session, alternately include 30-60 seconds intensive mode, replacing it with 1-2 minutes of moderate tempo.

Cardiography

The program is important not only when combating fat deposits, but also to improve the work of the respiratory, heart and vessels. The body becomes rushing. Muscles become elastic, tightened, which will especially delight the female floor. Cardiography on the ellipsoid is even available to those who are opposed to reinforced load on the joints of the stop and knees. The main thing is to choose your rhythm.

Training program on an elliptical simulator for beginners

Remember that classes on an ellipsoid for beginners are distinguished by moderate load and constant monitoring of the body's condition. The main goal is to stimulate the body lose weight. Such workouts are carried out no more than 3-4 times a week (up to 30 minutes) with a load of 60-70% of the IWE and no more than 50 steps / minutes. As muscle strengthened, you can gradually complicate the task.

Contraindications

The reasons for urgent interruption of exercises are any symptoms of a sharp deterioration of the state! Before training, it is necessary to take into account the contraindications of classes on the ellipsoid. It is not recommended to load the body to people:

suffering hypertension, cardiovascular failure, heart rate disorders, edema;
frowning asthma, thrombophlebitis;
with severe stages of oncological diseases;
with diabetes;
during the exacerbation of infectious diseases;
pregnant.

Video: How to lose weight on the ellipsoid

Orbitrek simulator allows us to perform regular walking, walking with a tilt forward, seated walking or go back. Muscles of the thighs, hands, the press area and the problem of many spin are being worked out. We will tell you about how to do on an elliptical simulator to lose weight. You just need to choose the right pace of classes and work regularly. Training on the ellipsoid for weight loss, as a rule, give rapid results without harm to health.

How does an elliptical simulator acting on the body?

The indisputable benefit of an ellipsoid simulator

The main advantage of the ellipsoid is the ability to use different muscle groups. The projectile perfectly trains the hips and buttocks. It is these zones that most women are imperfect. A little work ilicor muscles, coolest tilt allows you to strengthen this effect. Thanks to the adjustments of the steering wheel, you can load different zones of the upper body. Changing loads and positions, are easily so worked out, back, legs, shoulders, chest.

Undoubted plus is maintenance proper posture. Thanks to the strengthening of the muscles of the back, a person gets used to a beautifully hold the body. With permanent training, grace and flawless posture is provided. Ellipsoid is a slimming tool that can be used at home.

It is impossible to miss the fact that the projectile perfectly affects the work of the cardiovascular system, does not overload the spine and does not kill the joints. In arthritis and osteoporosis can be engaged. Sustains and bones from this will be better. In obesity, varicosera, knee injury, in old age - is also not contraindicated, but the simulator is useful.

The ellipsoid acts well on the respiratory system. Moderately rapid heartbeat makes blood to circulate on the body and rapid nutrients and oxygen. The volume of lungs increases. Classes - prevention of respiratory diseases.

Harm ellipsoid simulator

If there are serious illness, you need a special lifestyle. Training with ellipsoid is contraindicated in the severe course of diabetes, heart disease, infections and colds, angina and tachycardia, thrombophlebitis. In any case, before performing any gymnastics, it is better to consult with your doctor.

If you do not give yourself a rest and overdo it with classes, it may be disturbed by the numbness of ankle and foot. To exclude discomfort, there should be a minimum of 1 free from training day at the week to have the opportunity to fully recover.

cardiography on an ellipsoid help to lose weight

How to deal with the ellipsoid simulator to reduce weight?

How to start studying on an elliptical simulator?

Cardiography is useful for good health and saving beautiful figure. True, a man with a weak physical training It is not recommended to start too sharply. It is necessary to smoothly increase the load, it is important to exclude injuries that are not accustomed to body training. If you have not previously engaged in sports intensively and suddenly decided to try orbitrek in action, it is optimally started with 3 lessons per week for 30 minutes each. You will surely feel when adapting to loads. Then it will be possible to train 45 or 60 minutes.

How often do it on an ellipsoid?

Most experts adhere to such a scheme: 2-3 workouts per week, each 50-60 minutes. The thing is that one of the goals of classes is effective burning calorie. Any activity is burned. To reset overweight, you need to spend more calories than comes with food and drinks. The proposed training scheme just implements this task. Also doing well 4 times a week. 1 session - order of half an hour. This approach also successfully burned calories.

What time is it practicing on an elliptic simulator for weight loss?

The average duration of one workout is 1 hour. In each case, the effect of burning calories is different, individual features affect it human body, Pulse frequency, breathing method, body weight and other factors. If you work within an hour with different speed, then burns such a number of calories, on average from 300 to 700:

training at a speed of 27-30 km / h - from 590 to 730 kcal;
22-25 km / h - from 485 to 600 kcal;
19-20 km / h - from 370 to 480 kcal;
15-16 km / h - from 275 to 355 kcal.

Important moment: For a good effect of the correction of the figure, the body should actively work 30-40 minutes, and after this threshold begins fat burning.

How many calories is burned on an ellipsoid for training?

The best simulators are equipped with a calorie counter. The system issues an approximate amount and no need to bother with counting. If there is no such possibility, then you can pass on your own. In general, it should be repeated from this: for half an hour of productive work on the simulator, it is possible to burn about 6 kcal per 1 kg of body weight. If the training extended from 30 to 60 minutes, it will burn 12 kcal per 1 kg of weight. To burn maximum calories, you do not need to rely on the handle of the simulator and it is better to increase the resistance of the structure. Here are approximate data for 30 minutes of workout, depending on body weight with moderate load and high movement intensity:

weight 50 kg - 250 kcal;
55 kg - 270 kcal;
60 kg - 310 kcal;
70 kg - 350 kcal;
85 kg - 400 kcal.

Relieve yourself from being safe to lose 0.5 kg per week. With a large number of extra volumes - 2 kg. To lose weight on Polkilogram, it is enough to correctly organize meals with the condition that a week deficiency is to be 3,500 kcal. You can also perish 1750 kcal, and another 1750 burn in training. For example, your weight is 85 kg. Then for a week distribute 5 workouts for 30 minutes or 9 training for 15 minutes.

What muscles work when training on an ellipsoid?

The modern simulator called Ellipsoid is a unique projectile that makes it intensively work a huge amount of muscles, we will list the most important:

passed tendons - they can be loaded more or less strongly with adjustments on new models;
foot caviar - for more active work, ICRs should bend forward and grabbed static handrails;
chest, triceps - these muscles are activated when movable handles are used;
the thigh (quadruple muscle) - the back and front zone of the hip;
buttocks - girls who are engaged in orbitrek, beautiful rolled jagged musclesthey are recommended to move the pedals back;
back, biceps - If desired and the appropriate setup, the simulator includes all these important muscles, which goes to the benefit of people with a low-lifestyle;
the area of \u200b\u200bthe press and internal organs - the deep muscles of the organs are involved;
working heart muscle - her training contributes to improved blood circulation and protects against heart disease.

Is it possible to lose weight doing on an ellipsoid?

Of course, with the help of orbitrek, you can pull the shape, strengthen the muscles and lose weight. You need to know one thing: the simulator itself will give a little if there is no additional effort. These include other workouts. For example, basic power exercises are well operating, such as:

twisting on the press;
pull-ups;
pushups;
different variations of squats.

The best effect can be achieved if you make a power complex individually. It should be repeated several times a week. Performance power exercises Complete ellipsoid training.

How to lose weight on an ellipsoid simulator?

What exactly needs to be done to achieve weight loss, discuss further. In addition to the elliptic projectile, the following items are needed:

permanent proper nutrition (not hungry diet is not time, but a healthy and rich diet forever);
thoughtful day mode (it is necessary to find the place of training, work, rest);
eating food additives (there are many vitamin and mineral complexes and bids).

After each session on orbitrek, a small hitch is needed so as not to stop sharply, it is undesirable for the heart. It is extremely important proper nutrition with increased protein intake. And together with this you need to remove everything harmful and maximally limit the simple carbohydrates and useless sweets.

To make a ration rich, you can choose suitable additives. For example, today preparations with polyvitamins, protein cocktails and L-carnitine are popular. Drink in an hour before training and waiting 2 hours after fitness. To support the body you need to drink quite clean water. With this approach, it will be possible to remove extra figures and become visually slimmer.

the elliptical simulator is perfectly working for different muscle groups and promotes weight loss.

Effective fat burning training on ellipsoid

Standard slimming program on an elliptical simulator

Day 1

Training course:

workout - 5 minutes;
operation at moderate speed (the readings of the pulsometer - 50-60% of the maximum);
zaminka - 5 minutes.

Day 2.

Work on the simulator Orbitrek:

workout - 5 minutes;
performance of moderately intensive movements on the simulator - 5 minutes;
acceleration with an indicator of the pulsometer 70% of the maximum and speed of 60 steps per minute - 3 minutes;
the second and third items to repeat one by one three times;
smooth hint - 5 minutes.

Day 3.

Structure:

workout with a middle rate - 5 minutes;
work on the increased resistance of the simulator - 15 minutes;
the work on the reduced resistance of the simulator is 15 minutes;
zaminka - 5 minutes.

Day 4.

On the 4th day to go moderately intensive training With a little resistance - 20 minutes.

Day 5.

Work on the ellipsoid:

workout - 5 minutes;
uniform load gain - 3 minutes;
classes with a maximum load - 2 minutes (adhere to the pulse 80% of the maximum);
the repetition of the second and third paragraph 4 times each;
zaminka - 5 minutes.

Fat burning interval training on an ellipsoid

Interval training is a common type of fitness. Good load on the whole body due to the combination of cardio and silest species activity. Interval training are performed twice a week.

Training 1.

Action plan:

workout - 10 minutes;
occupation at moderate speed - 4 minutes;
the fastest pace of work on the projectile is 3 minutes;
perform an alternately second and third items - 30 minutes;
zaminka - 5 minutes.

Training 2.

Action plan:

workout - 5 minutes;
work at moderate speed - 3 minutes;
high-speed work with ellipsoid - 1 minute;
the second and third items are performed alternately for 20 minutes;
zaminka - 5 minutes.

From the side it seems that it is easy to engage in an ellipsoid, in fact not every newcomer can show good results. The main thing to practice more and the technique will work out.

Training programs for people with different preparations

Training with ellipsoid for beginners

How to engage in ellipsoid novice:

a week - no more than 3 classes;
1 lesson - lasts 20-30 minutes;
pulsometer readings - 70% of the maximum (this limit);
movement speed - steps with a speed of 40-50 steps per minute;
the main task is to master the technique and training in a continuous step for half an hour in different ways.

Training for people with middle training

How to deal with ellipsoid people with experience in sports:

a week - from 4 classes;
1 lesson - 30-60 minutes;
pulsometer readings - 60-80% of the maximum;
motion speed - 50-70 steps per minute;
the main goal is to increase endurance.

Training for people with good physical training

How to engage in ellipsoid excellent individuals:

4-6 training - within a week;
1 training - from 45 to 60 minutes;
pulsometer readings - 75-90% of the maximum;
movement speed - 60-90 steps per minute;
note - It is important to train for this principle only with good preparation, when the work is easy and fulfilled with pleasure (otherwise there may be problems).

Professionals usually choose interval training, painlessly carry significant loads on all muscles.

Classes on the ellipsoid completely do not create stress for joints, do not damage the muscles. For many, work on this shell replaces running, skiing, walking. Try to start training, the results will appear quickly and please you.

How many calories are burned on an elliptical simulator for 30 minutes?

Regular classes on an elliptic simulator are an effective form of heart training for all levels of preparation and age. It is also a very useful and effective tool for those who have an injury of a hip or knee joint and seeking training of a cardiovascular system with low exercise intensity to diversify its classes.

However, it is useful to know that there are several different approaches to the use of an elliptic simulator for a 30-minute workout.

According to research research, the number of calories burned on an elliptic simulator depends on the weight of the user.

Keep in mind that the work of each person's body is important, each energy can be used in different ways. Calorie consumption costs are mainly based on the current mass of the body and its chemical composition. For example, a 85-kilogram person can burn more calories during training than 70-kilogram, with the same intensity for the same amount of time. This is due to a heavier body requiring more energy and calories to perform similar movements.

The intensity of your training on an ellipsoid can play a big role in its efficiency and calorie consumption. Taking into account an equal amount of time, you will burn more calories in a more intense pace than if you were engaged in a more relaxed manner.

Low-intensity elliptical training

The occupation on the elliptical simulator for home use in a turtle pace is a habit to which too many of us taught themselves as a normal method of classes on an elliptic simulator. The truth is that it is perhaps not the best use of your time. If you have from 30 minutes to hours to workout, you can burn calories more efficiently and increase metabolism if you periodically train at higher throughout the exercise.

There are situations, however, in which the use of low intensity is better. If you have a heart disease or injury that limits you in movements, or if it is a recovery day for you, then just find a convenient pace on an elliptical simulator will be a good choice for you. Here are some advantages of this type of cardooperta:

Improved insulin sensitivity and elevated blood lipids;

The opportunity for those who have certain diseases of the heart remain active to the extent that does not threaten their health;

High intensity interval training

It seems difficult task, but their principle is quite simple. The idea is to alternate short bursts of high-intensity activity with gaps of more relaxed activities. A good example of this is a sprint on an elliptic simulator for 30-60 seconds, then slow down the tempo for two or three minutes, and then the sequence is repeated.

The advantages of exercises with high intensity intervals are:

Consumption of more calories over a certain period of time;

Increasing the calorie outlet interval, which means that you will burn calories for a long time after training;

Improve the aerobic function of lungs and their potential;

Stimulating you to continue training and prevent training boredom.

Summarize. Ultimately, the number of calories that you burn when using an elliptic simulator depends on your weight, training intensity and its duration. Use the above table as an approximate landmark to determine how many calories you can spend on an ellipsoid, but keep in mind that calorie consumption will be individual in each case.

Although in many elliptic simulators there is a calorie counter that works if you enter your weight, it should not rely on its testimony. This is usually very approximate figures that do not take into account many factors, such as the ratio of fat in the body, the rate of metabolism, possible disease and much more. Use a wireless cardiac rhythm monitor or another device that controls the heart rate to obtain a more accurate view of the calorie flow rate. You can also discuss this issue with personal coach, It will be able to more accurately predict the calorie consumption, based on your detailed parameters.

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.

Elliptical simulator allows you to get physical Load For the bottom and top 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. Working with an elliptic simulator will help 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 treadmill That, accordingly, 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 principles to get a more complete picture of the flow rate of calories.

* 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 interval workout option when alternately alternates work on the simulator with maximum speed (activity) and a phase of relaxation 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.