Elliptical machine — the benefits, harms, contraindications
Elliptical trainers can be one of the most popular machines in the gym. After all, all you need to do is to stand on the pedals and start to walk or run.
Elliptical workout more comfortable than the classes on the treadmill, because there is no need to get your feet off the pedals. This is not the only reason why people like the elliptical machine — the benefits of playing on it is huge.
Elliptical trainers – benefits and harms
Consider first, what are the benefits of elliptical trainer. Exercises on the ellipsoid give as aerobic exercise, and strength. Therefore, we can safely say that the benefits of playing on it are available in totally different categories of people with different goals and abilities.
The load on different muscle groups
Sessions on the elliptical trainer train the glutes and thighs. Your calf muscles will work too, but to a lesser degree. If the elliptical trainer has an adjustable incline, you can increase the load on the calf muscles, walking at a steep incline.
The majorityof models of elliptical exercise machines of medium and high class have a moving wheel that you can push or pull. Thus will also train the muscles of the upper body. Elliptical trainer working the muscles of the legs, chest, shoulders, back and hands, in just 20 minutes is the workout of the entire body. Different muscle groups can be worked using a variety of exercises in different positions of the simulator and load changes.
Workout on the elliptical trainer strengthen the back muscles, because of this posture is straight and beautiful. If you engage in regularly, graceful gait and slender posture will stay with you forever.
Strengthening the cardiovascular system
One of the main functions of elliptical trainer, and perhaps his most important, is the strengthening of the cardiovascular system. Like any other muscle, the heart responds to different levels of stress and is becoming stronger.
The centers for control and prevention recommend at least 150 minutes of moderate cardiovascular exercise or 75 minutes of vigorous exercise every week. Regularly use for exercise elliptical trainer, use for heart health would be substantial.
The lack of stress on the joints and spine
Elliptical trainer is designed so that in the classroom there is almost no stress on the joints and spine. Many people suffer from bone and joint diseases, such as osteoporosis and arthritis, they will be particularly helpful this simulator.
Elliptical training has little impact on the joints, it will have no ill effects. This makes an elliptical trainer is a safe and useful option exercises for different people, including those who are in old age, and restore flows after knee surgery, varicose veins or obese.
Strengthening the respiratory system
During exercise on the elliptical trainer heart beats more often, so the blood circulation is enhanced and the body’s cells become saturated with oxygen. This rapid breathing is helpful for the lungs, developing them and increasing their volume. As a result of such exercise, the body will be less prone to respiratory diseases.
Benefit to slimming
As you train all muscle groups on the elliptical trainer, it effectively burns calories, which is useful for weight loss. Controlling the speed of rotation of the pedals and the resistance on the trainer, you can decide the intensity of your workout.
The harder the workout, the more calories burned. Regular exercise on the elliptical trainer will help you to lose weight. It should be noted that training needs to be combined with proper low calorie food system.
The versatility of the simulator
Many types of gymnastic exercises can replace the elliptical machine — its multi-faceted benefits. This machine replaces running, skiing, and other exercises. Movement in an elliptical path really helps to develop muscular strength and endurance.
Sessions on the elliptical trainer can also help to reduce the loss of minerals in the bones. Regular cardio exercise also reduces stress, improve mood, boost the immune system and reduce the risk of developing obesity-related diseases.
Elliptical machine — contraindications:
In addition to possible overloads, training on the elliptical trainer can bring harm to those who have serious contraindications to practice on it. From practice should be abandoned to those who suffer a severe form of diabetes, cardiac diseases, thrombophlebitis, tachycardia, angina, edema, acute respiratory and infectious diseases. Is necessary in this case to consult a doctor.
Is there any harm from elliptical trainer
Some users felt numbness in the foot and ankle after a long workout on the elliptical trainer. No matter how much you love training on the elliptical trainer, you must allocate at least one day of rest per week.
Of course, any overload is not desirable and can cause harm. Time to recover will reduce the risk of overtraining, which can lead to increased injuries and other symptoms, such as insomnia and irritability. You should not put yourself to the test, if during exercise you feel pain or fatigue, you should immediately stop the activity and rest.
Not for nothing are so popular elliptical trainer – the benefits of playing on it is very diverse and it will exceed your expectations!
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