The elliptical machine can, therefore, be a solution for many people suffering from chronic illnesses or disabilities benefits for who have problems walking and logically expose themselves to risks linked to lack of physical exercise.
The movements of the trunk, pelvis, thighs, and knees operated during the elliptical trainer’s exercise are very close to those observed during walking. If there is more flexion during elliptical training, we also note that the ankle joint is less subject to dorsiflexion and plantar flexion movements, however characteristic of walking. The hamstrings are also less stressed with the elliptical trainer.
- Strengthen the buttocks and hips. The gluteus maximus and lateral muscle are more stimulated than when walking, helping to build strength and muscle mass in the hip and buttock regions.
- Training of endurance and cardiovascular capacity. The elliptical trainer can be a credible alternative to maintaining and improving certain physiological variables in the experienced runner.
- Lose calories. At identical aerobic values, the metabolic cost is higher with an elliptical trainer than with a conventional bicycle. If the goal is to lose calories, the elliptical trainer seems to be a wise choice.
- Reduce the load on the body. The elliptical trainer makes it possible to reduce the weight of the body on the joints of the lower limbs; it is indicated for the rehabilitation of individuals who have suffered fractures of the lower legs and for people at high risk of pathologies of the joints such as osteoarthritis.
- Prevent muscle decline. Muscle mass, strength, and contractility decrease with age. The elliptical trainer is a new tool to prevent this decline and limit the joints’ impact, which is frequently affected by osteoarthritis after age 60.
Limitations of the Elliptical Trainer
- Many individuals, too weak, feeling pain or problems with coordination and balance, find access to this machine difficult.
- The problem most often raised is the relative difficulty of getting on the machine then starting, or stopping and going down. Others feel that they are not safe enough, or often lack balance and comfort when standing on the pedals.
Tips for using the elliptical machine
- Stay motivated! The first elliptical trainer sessions are often very trying. Generally, it only takes 3 or 4 sessions to get your bearings and enjoy the effort.
- Drink water throughout the effort, ideally supplemented with salt in the event of intense elliptical activity, of long duration or accompanied by hot weather. The water temperature should be between 12 and 15 ° C for optimal efficiency. During exercise, rehydration is only partial (around 50%) due to the limited capacity of the stomach.
- Right after the effort, gradually drink for several minutes the same saltwater, sparkling water, or an energy recovery drink. For the next hour, consume sugary alcohol to restore carbohydrate stores. Rest assured, these carbohydrates will not turn into fat during this time.
- Most people who exercise elliptical do not drink enough. This leads to repeated dehydration, which, in the long term, slyly results in a decrease in endurance capacity, a reduction in muscle strength, muscle and tendon pain, an increased risk of cramps, aches, and muscle breakdown, Either the opposite of the expected results! In the short term, dehydration is especially felt beyond 4% loss of body weight: the risk of “heat stroke” is then very high.
- Opt for sessions of at least 30 minutes with a few minutes of warm-up to gradually raise the body temperature and heart rate and a few minutes of “return to calm” at the end of the session to promote blood circulation. Don’t stand still!
- Space your sessions for at least a day to give the muscles time to recover. If you are starting, you can even opt for a 2-day rest between sessions.
- Plan your workouts with targets and note your time, your difficulties, your prints on a newspaper intended for this purpose. It’s the best way to quickly see your progress and increase motivation. Before you start, you need to determine your maximum heart rate (max), which is roughly obtained by subtracting his age from 220. So for a 40-year-old person, this will be 220 – 40 = 180 beats per minute. This FCMax is essential for building and the following training.
