1. Precautions for the elliptical machine
1. Do not move backwards. Many people once thought that when you exercise backwards on the elliptical machine, you can do more The use of your hips is actually not the case. Both directions are mainly aimed at your thighs, and when you move backwards, the pressure on the knee joint will increase, which will have a long-term adverse effect on the ligaments and tendons of the knee joint.
2. Try not to let the soles of the feet leave the pedals. There are many moving parts on the elliptical machine. If the feet leave the pedals, it may cause unnecessary damage, and it is also not conducive to your balance.
3. Some elliptical machines can not only adjust the resistance, but also adjust the slope, and experiment with different angles, which will help to increase the fun.
4. Use the elliptical machine to practice forward and backward two-way movement. When practicing, you can generally practice forward for 3 minutes, and then do backward practice for 3 minutes. One group of exercises is 5 to 6 minutes. It is best to practice 3 to 4 groups of each activity. The frequency of actions should be gradually accelerated, but not too fast, and must be within the range that you can control.
Second, elliptical machine, treadmill, bicycle comparison
The knees are in descending order:
Usually Yes: Treadmill > Elliptical > Bicycle
But there are some special cases to consider, such as the elliptical damping load is too high or long-term riding with a large gear ratio, and the gear ratio is too large when climbing If the cadence is less than 60 revolutions per minute, it will cause damage to the knee.
The order of fat-reducing effect from high to low is:
Treadmill > Elliptical > Bicycle (Theoretically, the more muscle groups involved in unit time, the better the fat-reducing effect. )
Third, elliptical machine or treadmill which is better for weight loss
elliptical machine
elliptical The machine combines walking, stair climbing, cycling and skiing. Through elliptical machine fitness, the consumption is moderate, the space is saved, the pressure on the joints is small, and the coordination of the upper and lower limbs is emphasized. And there are certain limitations in the way.
Treadmill
Using a treadmill for fitness, the exercise space is large, the calorie consumption is fast, and the related technology and research are relatively mature, which can enable the body to achieve a comprehensive fitness. The training effect is good, but running has a certain pressure on the joints, and it is dangerous for people with knee and hip injuries or the elderly, and the noise is relatively large, and the subjective fatigue during exercise is relatively strong.
Two minutes of equipment are aerobic equipment that consumes body fat. If the intensity time is the same, the calorie consumption of the two types of equipment is not much different. 40 minutes of elliptical machine burns more than 300 calories, which is the calorie of a bowl of rice, while the treadmill will involve more muscle groups and consume slightly more than the elliptical machine.
Treadmills are suitable for people who are in relatively good health, with normal functions of various joints (especially knee and ankle joints), without major diseases and injuries. Treadmills have a relatively large impact (though a good treadmill has only one-seventh the impact of the ground) and are relatively dangerous. 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.
