What is the difference elliptical trainer, who has taken from its predecessors - the track and stepper - freedom of movement and lack of stress on the joints of other cardio?
First, walking along an elliptical trajectory at which the movement of all parts of the body are synchronized - the most effective form of exercise for all major muscle groups - legs, buttocks, thighs, and muscles in the arms, shoulders, chest and back.
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Second, the amplitude of the elliptical motion of the pedals, giving the training a unique sense of "lightness", minimizes the load on the knee and ankle joints. During a workout leg is always bent state, which prevents unwanted burden. Third, only the elliptical trainer can perform the movement both forward and back, which again can not work out well "covered" by other cardio-muscle groups. Because the elliptical trainer refers to a group of cardio or aerobic exercise machines, then the regular training you will achieve all of what created and cardio: lose weight, strengthen the body and increase the aerobic capacity of the organism.
Aerobic capacity of an organism - is the amount of oxygen that it consumes per minute during physical activity. Our endurance is limited to the body's ability to supply muscles with oxygen. Improve aerobic capacity of an organism - it means to develop stamina in particular such important systems, such as respiratory and cardiovascular. Regular vigorous exercise can increase aerobic capacity of the body for 20 or 30%. Thus, the elliptical trainer will bring the weight in order to strengthen and build endurance, improve coordination, to work all the major groups of muscles - and all this against a background of gentle relationship to the joints.
Your chosen training program should depend on your level of fitness, leisure time and goals. We are advised to read the recommendations listed above, in order to enable you to determine your skills and training intensity. The first time should follow the training program number 1 and gradually increase as the duration and intensity of your workouts. If you have already achieved a certain level and do regularly, you can train the program number 2. Always remember to warm up and relaxation exercises, moderation and consistency - this is the secret of permanent results. Do not hold your breath during exercise. Breathe normally, as always. Remember that breathing involves breath and distribution of oxygen, which nourishes the muscles.
Burning fat, as well as endurance training takes place at a certain heart rate. Cardiologists recommend: Depending on the goal, you have to work, not to exceed this exercise heart rate: fat burn at 60 - 75% of the maximum age of pulse, and develop endurance in 75-85% of the IMP. Attention! Do not start training for endurance, until you reach a fairly good level of fitness. Endurance training endurance of the cardiovascular and respiratory system, muscular strength, flexibility and coordination - are important characteristics of good physical shape. The basic principle of endurance training - quick change exercises.
This increases the value of heart rate (75-85% of the MEP) and supported it at that level, which improves the fit. The basic principle of strength training - a training overload. With this type of training the muscles working harder than usual. This is achieved by increasing the burden that must be overcome during training. This periodicity of the variation in your workout program: you can change the load, frequency and intensity. The body responds better to diversity. When you feel overtired, go to an easier exercise to regain strength. As a result, you'll get more enjoyment out of workouts and feel better.
