Modern people are busy with work and have no time and place to go out to exercise outdoors, so many people choose indoor exercise. There are many indoor fitness equipment, among which the elliptical machine is also elliptical, which can not only enjoy the fun of walking or running, but also reduce the risk of joint damage, and can also lose weight and exercise. How does the elliptical machine work for weight loss? Which is better: elliptical, treadmill or spinning? Learn more about the elliptical machine below.
1 What is an elliptical machine
About the elliptical machine
The elliptical machine is a fairly common cardio exercise It is a sports training tool, and the movement type is similar to the action of cross-country skiing, so the English name of the elliptical machine is also called elliptical cross-trainer. The elliptical machine has two pedals, and their movement trajectory is also elliptical. When exercising, it feels like walking or running, but the soles of the feet do not leave the pedals, which not only enjoys the fun of walking or running, but also reduces the risk of joint damage. , the elliptical is also a good device for cross-training.
The working principle of the elliptical machine
The working principle of the elliptical machine is somewhat similar to that of a spinning bike, and it also relies on the flywheel and magnetic force to form motion resistance. The difference is that elliptical exercise is more like running, a full-body exercise (while spinning is more like a bicycle).
2 elliptical machine benefits and functions
elliptical machine benefits
1. Improve cardiopulmonary function, and Helps lose weight, strengthen leg muscles and improve overall fitness.
2. The elliptical car screen can display data such as heart rate, breathing rate, time, speed, energy consumption, etc., so that trainers can clearly understand their exercise status.
3. It can train the coordination ability of the upper and lower limbs well, improve the control effect of the central nervous system on the muscles, and at the same time save the dramatic impact of the treadmill on the knee joint, which is safer.
4. One of the best sports equipment to protect the joints. During training, the impact force on the knee joint will be less than using a treadmill, and it is easier for beginners to practice. Coupled with the need for the cooperation of the upper body during exercise, people can get a more comprehensive exercise.
5. The elliptical machine uses the principle that when the human body is running, the movement trajectory of the ankle is similar to the elliptical shape. Through a space mechanism, the elliptical movement of the pedal trajectory is realized, so that the fitness movement of the double elliptical machine is similar to the natural human body. Running matches.
6. The elliptical machine is designed with a stride adjustment mechanism, a movement law adjustment mechanism, and a resistance adjustment mechanism.
The function of the elliptical machine
It can play the role of rehabilitation training for people who have been injured; Retraction, internal rotation and external rotation movement, thus increasing the exercise function of abductor, adductor, internal and external rotation muscles; active exercise-type rehabilitation training can be realized. It is used for rehabilitation training of joint range of motion after fracture, nerve injury and muscle strength recovery after muscle injury, improving the coordination of limbs and muscles, and developing muscle endurance.
In a word, elliptical fitness can not only provide fitness exercise for normal people, but also provide planned and targeted rehabilitation for disabled people according to their different degrees of disability and different rehabilitation stages. train.
3 How does the elliptical machine lose weight?
The elliptical machine is an aerobic exercise, which is a kind of exercise that can make the muscles of the whole body participate in the exercise, not only It can exercise and stimulate the regulation of the sciatic nerve, and can also enhance the endurance and strength of the muscles. Coupled with the stimulation of the buttocks, thighs, side waist and lower abdomen, it can finally achieve the effect of burning body fat and losing weight.
General 30-minute elliptical training can help consume 270-400 calories. If you use the correct method for a month, it can help you lose 5-8 pounds.
Which part is the weight loss machine mainly effective for? During the exercise of the elliptical machine, it is necessary to ensure that the soles of the feet do not leave the pedals to better thin the legs; when exercising the elliptical machine, keep the correct posture, try to stand upright, and pedal with the abdomen closed to better thin the abdomen; Use the handle as hard as possible, and pedal with regular footsteps to thin your arms; when the elliptical machine is set with a high resistance, the effect of thin buttocks lifting is better, and it can better affect the hip and hip muscles.
4 Does the elliptical machine hurt the knee?
The elliptical machine can also hurt the knee, any exercise will more or less damage the joints, muscles, ligaments, etc. Any lower extremity exercise can also cause permanent damage to the knee joint and knee cartilage. As long as you’re flexing and extending the knee, it’s impossible not to injure the knee at all.
However, as long as you use the elliptical machine scientifically, its knee injury is much lower than that of the treadmill, and the impact of the elliptical machine on the knee is much smaller. High-quality treadmills use various shock absorption methods to avoid knee injuries, but despite this, the knee injuries caused by tens of thousands of treadmills are greater than the most common elliptical machines.
Of course, if you use the elliptical machine in a wrong posture, excessive exercise intensity, etc., it will still cause serious damage to the knee.
How to use the elliptical machine correctly to avoid knee injury? When using the elliptical machine, you should do a good job of warming up, master the correct posture, keep your heels off the pedals, cooperate with your arms, and grasp the intensity of the exercise.
5 Which is better, elliptical or treadmill
1. Sports injuries
Usually Yes: treadmill > elliptical > bicycle. However, there are some special situations that need to be considered. For example, if the elliptical damping load is too high, or if you ride with a large gear ratio for a long time, or if the gear ratio is too large when climbing a hill and the cadence is less than 60 revolutions per minute, it will cause damage to the knee. Treadmills are suitable for people with relatively good health, normal joint functions, and no major diseases and injuries. The elliptical machine is suitable for people who are heavier, have joint injuries or who do not exercise for a long time, and have higher safety.
2, Fat reduction effect
Treadmill > Elliptical > Bicycle (theoretically, the number of muscle groups involved in unit time The more, the better the fat loss). In the case of the same intensity and time, there is little difference in the caloric consumption of the two types of equipment. But the treadmill engages more muscle groups and consumes slightly more than the elliptical.
6 elliptical machine or spinning bike which is better
1. Exercise method
elliptical machine The exercise track is the elliptical machine, which feels like walking or running when exercising on the pedals; the spinning motion achieves the effect through constant cycling.
2. Exercise parts
Although both elliptical machines and spinning bikes can exercise leg muscles, spinning bikes are more effective for leg exercise on the elliptical machine. The whole body exercise effect of the elliptical machine is stronger than that of the spinning bike, and the exercised parts are more than that of the spinning bike.
3. Sports Injuries
When the elliptical machine is exercising, the feet do not need to leave the pedals, and the knee joint has no focus point. The circular motion can avoid excessive impact on the knee; during the spinning process, a little carelessness will lead to a large impact on the knee, resulting in knee joint injury.
Summary: The elliptical is better for people who are lighter and have bad knees.
7 Elliptical Machine Purchase
1. Flywheel Type
The elliptical machine flywheel is divided into Two types, front flywheel and rear flywheel. The front flywheel has a trendy design, easy maintenance, and easier starting, but it occupies a very large area and is expensive. The rear flywheel is generally selected for household use, which consumes more fat and occupies a small area. Generally, the weight of the household flywheel is 5-12 kg (for the rear type, the narrow body should not exceed 8 kg).
2.Adjustment method
Most elliptical machines use magnetic control technology to adjust the movement resistance, relying on flywheel inertia and magnetic resistance to control force and rhythm; very few low-end ellipticals use physical contact components similar to brakes to adjust movement resistance. Today’s elliptical machines generally use magnetic control technology to adjust the movement resistance.
3, “knuckle” cover
A simple rear freewheel elliptical has at least left and right There are 6 joints in the middle section of the pole, the lower end of the pole, the rear end of the pedal, and the connection of the flywheel. Installing protective sleeves on each “joint” of the elliptical machine can not only make it more atmospheric and beautiful, but also prevent the lubricating oil from the joints from rubbing into other places, and also prevent personal injury caused by accidental collision.
4. Stability
The weight of the flywheel of the elliptical machine determines the stability of the elliptical machine (usually a larger weight more stable), the magnetic control elliptical machine has high stability, and is the link of the bearing point of the elliptical machine parts a good bearing? A good elliptical has a wide stand with non-slip and scratch-resistant protective covers on both ends of the stand, and a height adjustment device and small pulleys on the back of the stand.
5, Noise
Generally, no machine can achieve zero noise in this situation, but abnormal noise Fewer and less noisy machines will definitely be of better quality. You can find a machine in the store, step on it and move it in the front and back directions repeatedly, and intentionally apply force to the left and right sides, and pay attention to the noise during this process.
6.Panel
An intuitive, simple operator panel provides great convenience. A good elliptical machine has a more user-friendly operation panel, you can quickly start and arbitrarily select exercise programs, view exercise data information, and the operation is simple and easy to learn.
7. Size step
When purchasing, you should also look at the appearance of the product, and try to choose a small size , a flywheel or a machine with a large stride. In terms of stride length, you can measure your usual walking and trotting steps to see what is the most natural and comfortable stride distance for walking and exercising. Generally, the step width is getting better and better, and the stride length is more than 35CM.
8, Brand and after-sales
An elliptical motor weighs hundreds of pounds, and it is not easy to disassemble and assemble. If there is a problem, it is more troublesome. In this process, the professional guidance and responsible attitude of the merchants are particularly important, and it is best to choose a brand with local after-sales service. If you want to buy online, it is recommended to buy at the flagship store, the quality is guaranteed after sale.
8 How to use the elliptical machine
How to use the elliptical machine
Keep the body in a straight line, do not Bent over or hunched over. From the front, the knees do not swing out or buckle in, and the ankles are in a straight line from the hips. Don’t shrug your shoulders, look forward, and tighten your abdomen; the center of gravity is between the heels and the toes, slightly closer to the heels, that is, the center of gravity is on the middle and back of the feet. Squeeze your glutes as you work out, and swing by grabbing the handlebars with both hands, keeping the soles of your feet on the pedals.
The correct way to use the elliptical machine
1. Lightly hold the handrail above the elliptical machine with both hands, and then move your hands forward in turn with the rhythm of your feet Step on, wait until the movement rhythm is found, and then slowly increase the thrust of the hands and the climbing force of the feet;
2. When using the body posture, keep your head up, don’t lower your head, and keep your eyes straight ahead. Put the whole body’s attention on the legs;
3. It is best to practice in groups, divided into two types. One is grouping by time, a group of 5-6 minutes, or the number of times. This can be set according to your physical capacity. When you use the elliptical machine to exercise, the frequency and speed are gradually accelerated, and it must be To speed up within the range that you can adapt to;
4. Pay attention to breathing, all exercise breathing is very important, breathing should be rhythmic, do not suddenly panting, which is not good for the body.
9 Maintenance of the elliptical machine
1. The elliptical machine should be carefully checked before use. Each part of the elliptical machine should be carefully inspected once, and pay attention to whether the screws are loose, or whether there are problems such as open welding or breakage. It is also necessary to check whether the operating mechanism, transmission system, speed change mechanism, safety protection and safety device of the equipment are sensitive and reliable; and the cleanliness of the elliptical machine must be maintained.
2. The humidity of the air in the environment where the elliptical machine is placed is very important. Keeping a certain humidity in the room can prevent the moving parts of the equipment from being free of dust, which can effectively reduce the wear and tear of the equipment.
3. It is necessary to add a certain amount of lubricating oil to the double track pulley of the elliptical machine regularly to keep it moving smoothly.
4. Always keep some easily damaged parts, such as screws, joints, wire ropes, bits, pulleys and grips, etc., so that they can be replaced in time when necessary.
5. Use the elliptical machine according to the instructions in the manual. The weight block should be put back in place and put it lightly. The high-speed weight should be kept well, and should not be thrown around.
