An elliptical trainer is a special sports equipment that combines steps and a treadmill, exercising on which you can work out all the main muscle groups, providing them with an optimal load. At the same time, elliptical trainers are very compact. If you are thinking about which machine to buy for your home workout, an elliptical machine is a great choice. All members of your family will be able to work out on the elliptical trainer, regardless of gender, age and physical fitness, due to the fact that the simulator allows you to adjust the appropriate level of load.
Instructions
Step 1
Before starting your elliptical trainer, warm up a little and do some stretching exercises. It is also recommended to end the workout with a series of light aerobic exercises and stretching.
Step 2
During training, you need to monitor your heart rate. For beginners, the limiting heart rate is 110 - 120, gradually the load needs to be increased. If you are in good physical shape, you can bring your heart rate up to 80% of your age-related maximum heart rate. The formula for calculating the maximum allowed age heart rate is 220 minus your age.
Step 3
Move both forward and backward to balance the load and engage more muscles. Remember that the posture during the lesson should be comfortable, the stance should be stable, the movements should be smooth, without jerking, in order to exclude the possibility of injury. Try not to tilt your body forward too much during movements.
Step 4
It is important to choose the right clothes for your workout - it should be comfortable, loose, made of absorbent fabrics, and a simple cotton tracksuit will do. Any comfortable sports sneaker will do as a shoe.
Step 5
To choose the time for classes, you should listen to your own biorhythm. Exercise at the time of day when you feel the most energized, but remember not to start exercising immediately after lifting. 2-3 hours should pass, and the workout should be completed at least 2 hours before bedtime.
Step 6
It is recommended to start sports training no earlier than 2 hours after eating, and after exercising on the simulator, try not to eat for an hour, in extreme cases, drink a glass of kefir or low-fat yogurt. If you feel thirsty while exercising, you can rinse your mouth with water. Try not to drink a lot of fluids during and immediately after exercise. The recommended dose of fluid during training is no more than 200 ml, it can be just pure water, or water with the addition of a small amount of lemon juice or honey.
