The importance of heart rate.
With both the elliptical trainer and the stationary bike it is essential to train with the right heart rate. To find the maximum heart rate, subtract the age from 220. In a beneficial and ideal fitness session it is advisable to obtain a heart rate of 50 to 85 percent of the maximum heart rate, depending on the intensity of the training. For example, at age 40, the maximum heart rate is 180 beats per minute (bpm). During your workout, your heart rate should be between 90 and 153 bpm. If it is lower, you can intensify the activity, if it is too high, you need to reduce.
over the elliptical, making it a more effective choice for those seeking weight loss as a result. The elliptical, however, helps strengthen both the upper and lower body by engaging more muscle groups.
Both machines are considered low impact, making them ideal for osteoarthritis sufferers and cross-training. The elliptical machine provides more weight than the exercise bike, so it can help improve bone health. But in the presence of knee, hip or ankle joint pain, the exercise bike may be a better choice for getting a cardiovascular workout without stressing the joints.
, glutes and quadriceps), arms and shouldersThe elliptical machines are an ideal choice for exercise as they are a cross between a step and a ski simulator machine, in fact, they are indoor fitness and / or sports training machines that simulate the movement of cross-country skiing. They allow you to work your legs in a circular up and down motion while also training your arms at the same time thanks to the movable handles. You can modulate your workout, by increasing the resistance or increasing the incline, to make the exercise more difficult and strengthen the muscles.
Using the elliptical machine is a great way to burn calories. About 335 calories are consumed in 30 minutes. This tool works on the whole body. Movable poles or handles work the arms and shoulders, while the lower body (hamstrings, quadriceps and glutes) also train intensely. You can also pedal backwards instead of forward, thus training the hamstrings and calves to a greater extent. Finally, the elliptical also involves the core muscles.
In addition, with this machine it stresses the joints in a much milder way than running, making it ideal for those who have knee or hip injuries or arthritis, reducing rebound stress - for example the back, knees, ankles. This low-impact type of training is great for cross-training for long distance runners as it can help prevent stress fractures.
The downside is that if you have problems with balance and synchronization, the circular motion of the legs may be difficult to perform.
Benefits of elliptical training
- Reduces the risk of coronary heart disease
- Improve circulation
- Reduces inflammation
- Reduces hypertension and triglycerides
- Improves HDL cholesterol (the "good" cholesterol)
- It could help you quit smoking
An exercise bike is a great way to strengthen your legs and core without stressing your joints. The bicycle, in general, is useful for those suffering from osteoarthritis.
Here is an exercise bike training program for different levels.
Benefits of Exercise Bike Training
- Increase stamina
- Helps burn calories
- Weight loss
- Tonicity of the lower limbs
- It reduces stress
For the benefits of the exercise bike to be truly such, it is essential to avoid these mistakes.
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