Which cardio machine is more effective for burning excess fat: an elliptical or a treadmill?

Decide on the specifics of your workout

When planning an individual training program, both strength and cardio, take into account its specifics.

This means that the training should be aimed at achieving your goals.

The best exercise machine for a runner, simulating the actual process of running, is naturally a treadmill.

This doesn't mean that a runner won't benefit from an elliptical, as it can be a great option for cross-training. But the treadmill will still remain the main exercise machine.

But for skiers, ellipsoids are more suitable, as they provide resistance to the entire body and develop endurance, which is extremely important when covering distances on snow.

Therefore, when choosing the type and drawing up a training program, do not forget about its purpose.

How does orbitrek work?

Orbitrek (elliptical trainer) is a device for stimulating muscle groups throughout the body. In essence, exercises on it imitate fast walking, but at the same time the knees bend higher than usual, and the lower muscle group in the buttocks contracts.

In addition, when exercising on the orbit track, the muscles of the upper body (arms and back) are also activated. They are also subject to a load, although not as significant as on specialized simulators. At the same time, all muscles are “pumped up” at once, which ensures uniform development of the musculoskeletal system.

The orbitrek has two key advantages over other simulators - low load on the joints and the possibility of “reverse motion”.

The low load on the joints is due to the absence of sudden, jumping movements. In the end, this simulator simply simulates walking; you don’t even need to take your arms and legs off the device during exercise. This makes training enjoyable and less exhausting. In addition, Orbitrek is suitable for people with certain chronic diseases of the musculoskeletal system.

The reverse feature is unique to this type of machine. Thanks to movements in the opposite direction, even those muscle groups that remain passive during normal physical activity are activated. For example, the lower gluteals. Therefore, the orbitrek is often chosen for the so-called “figure modeling”.

Advantages

• Pleasant activities with minimal impact on muscles and joints - which, at the same time, are quite effective;
• Training the lower and upper body at the same time;
• It is possible to lose weight evenly, which is especially important when using a weight loss device.

Flaws

• Lack of dynamism. Most classes are smooth, low-impact, devoid of a “weight effect”. The simulator itself may not have intensity and speed adjustments;
• Less calorie burning than a treadmill (500-700 kcal per hour of exercise);
• Small variety of features and functions.

In what cases is orbitrek especially useful?

Orbitrek is a universal simulator. However, it shows the greatest benefit and practicality in the following cases:

1. Modeling the ideal shape of the buttocks (only for models with the “reverse step” function);
2. Lack of pleasure when exercising on other simulators;
3. Unpreparedness for increased physical activity;
4. The desire to simply keep oneself in shape;
5. The presence of diseases of the musculoskeletal system that do not allow weight loading or impact training.

How effective is Orbitrek for weight loss?

The average calorie consumption on the orbitrek is 500-700 kcal per hour of training. This is relatively little - to “break even” without diets and diet control, you need to spend up to 3-4 hours a day on the simulator, depending on physical activity.

Note. The training time is calculated based on the consumption of 2000 kcal and physical activity. So, let’s assume that if you ate two large pizzas in a day and basically didn’t get out of bed, it will take 4 hours of training to “break even.” If you consumed less kcal, and also had to go to work, then to “get to zero” you will need half an hour of training. The main thing is to calculate the calories consumed and burned during daily activities.

However, the orbitrek uses all muscle groups, which ensures uniform weight loss without the appearance of puffiness or sagging skin. In addition, models with reverse support are better than any other exercise machine at sculpting the ideal shape of the buttocks. Both women and men will appreciate this.

Orbitrek, among other things, is less dangerous when exercised by people with serious excess weight problems. The lack of impact and weight effect will help you lose weight without damaging the muscles, tendons and cartilage in your legs.

What to look for when choosing an orbitrek?

If you plan to purchase such a simulator for home, then you should choose the following models:

1. With reverse function. This is a “must have” and a unique feature of the orbitrek; no other simulator is capable of this;
2. With intensity setting. This will help you gradually make your workouts more and more difficult, which will help not only in losing weight and leading a healthy lifestyle, but also in “pumping up” your muscles.

It is also advisable to work out in a gym before purchasing and understand whether this type of exercise equipment is suitable or not.

It is worth considering that exercises on the orbitrek are contraindicated for people with tachycardia, angina pectoris and other serious diseases of the cardiovascular system.

Treadmill

Found in both private gyms and most home gyms, this cardio machine has long been one of the most common types of fitness equipment.

This is largely due to the fact that training on it is so similar to regular running, which is most often present in almost all training plans.

The main problem with running on a treadmill, and with running in general, is that it is not particularly effective for losing weight.

Why? Firstly, only the leg muscles are involved, in addition to the heart muscle.

And the number of calories spent per workout directly depends on the number of muscles involved.

Which burns more fuel, a truck or a lawnmower?

The truck has a much larger engine and therefore requires more power to do its job. It's the same with muscles, the more muscle fibers work, the more calories are burned as fuel.

The treadmill works only the muscles of the lower body, leaving out a significant portion of the musculature.

It is also important to note that when running on a treadmill, the joints are subjected to enormous stress, which is several times greater than their own weight. And this despite the fact that most modern tracks are produced with a shock absorption system.

This is why running can be quite a risky activity for people with knee and joint problems, or even contraindicated.

As a rule, when running on a treadmill, your stride becomes wider. Improper exercise technique can lead to joint problems in the future or worsen the situation if it already exists.

So, are treadmills effective for weight loss?

Can be. It all depends on you, how you use the machine and your individual needs.

Pros:

• Good machine for runners : An elliptical machine is better for cross-training, while a treadmill is specifically designed for runners.
• Provides a challenging workout: You can control the intensity of your workout by moving from running to walking and vice versa, which will help strengthen your bones and burn more calories.
• Variety: You can customize the settings by adjusting the speed and incline of the treadmill to add variety to your workout.
• Increases stamina.
• Simple technique to use.
• Natural movement of human feet.

Minuses:

• High load.
• The technique of performing the exercise is violated.
• Quite boring: You will only have monotonous running or walking to nowhere, so you will need to figure out something to cheer yourself up a little.
• Risk of injury: The walkway is moving and there is a risk of slipping and falling.
• Doesn't develop strength.
• Different from running outside: The moving treadmill makes running easier and you don't have to put as much effort into it as you would with regular running. There is no wind resistance, no uneven ground, no descent. Therefore, when switching to classes outside the gym, it may not be entirely familiar.
• Cost: Get exactly what you are willing to pay for this machine. It must have a strong frame and a powerful motor. Buying it will cost you about $1,500. Inexpensive alternatives for home use are often not suitable for running.

Pros and cons of both simulators

The advantage of a treadmill is that it is universal: you can walk and run. There are many settings here due to changes in both speed and angle, natural amplitude of steps. The disadvantage is that running is relatively dangerous for people with unhealthy joints. Plus, moving on a path whose surface rotates under you is easier than when you have to carry your weight along the ground using your own muscles. However, there are many circumstances when walking or running on the street is impossible, and a path is certainly more useful than a sofa.

The advantage of the elliptical trainer is that it makes for a smoother movement. The feet do not come off the support, the load is distributed over almost the entire body. The only drawback is the not entirely natural range of motion.

In average health, a beginner can rely on his personal preferences. Or alternate both simulators, if possible.

Elliptical trainer

A distinctive feature of the orbitrek is the unique movement, reminiscent of skiing.

When performing exercises on it, there is practically no load on the joints, which is one of the main advantages of this machine over treadmills.

In addition, the simulator has special handles that are needed not only for maintaining balance. They allow you to train your upper body with both pushing and pulling movements.

This means that ellipticals have a strength training element that treadmills lack, which is quite important.

Remember what we said about what it takes to burn more calories and how important it is to use as many muscles as possible?

Elliptical trainers are great for this.

But there are some points that are worth paying attention to when using it.

The structure of the movement itself is not entirely familiar to the foot, which is fixed and limited in movement.

Additionally, people often lean forward slightly, creating additional tension in the lower back.

Both of these factors can cause the hip flexor muscles to become overly tight, which can affect overall hip mobility. This is why it is recommended to perform recovery exercises after each workout (stretching and foam rolling exercises).

Pros:

• Includes a strength training element.
• Burns slightly more calories because more muscles are working.
• Low load during training . The feet never leave the pedals, so the bones, joints and muscles do not experience the same stress as when running. This is without a doubt a plus for those who already have problems with their lower limbs.
• Full body workout: Works both the lower body and the upper body while working on the machine.
• Simulates natural movement, like riding a bicycle.
• It's easier to train: This is because the light load on your muscles, joints and bones while working out on the elliptical makes it seem like you're burning fewer calories, but that's not true.
• A variety of modes: you can adjust and change the load and resistance, as well as move backwards.

Minuses:

• Light load: For people with joint problems this may even be a plus, but for a healthy person the load of the ellipsoid will not be enough.
• Numbness in the feet: The feet are stiff and often lose sensation with prolonged exercise. To get rid of this, you need to move your legs from time to time, move your toes to improve circulation.
• Burning Legs : When you first use the elliptical, the quadriceps muscles come into play. After training, there is often a burning sensation in the muscles, which only goes away after several workouts, when the muscles get used to the load.

What to choose?

Which exercise machine should you choose and what will be more beneficial for you depends primarily on your health:

1. For people weighing much more than normal, it is recommended to only walk on a treadmill, without an incline and at a comfortable pace (until you sweat lightly).
2. For diseases of ligaments and joints, varicose veins and thrombophlebitis, protrusions and hernias of the vertebrae, running training is excluded, attention is switched to a harmless ellipsoid. The same applies to unsatisfactory ECG results.

   To help: analysis of supplements for joints .

   In an experiment, Kathleen Knutzen, a researcher at Western Washington University, studying the effect of an elliptical trainer with load plates on the pedals, found that even at high training intensity, the load on the shins when training on the ellipse is comparable to the load when walking and is two to three times less. than when running .

3. It is better for an untrained person to start on an ellipse; due to the smooth movements, the loads there are less sharp and more useful.
4. People say that walking on an elliptical is easier than exercising on a treadmill: the intensity of the load and the training time are less noticeable.
5. The elliptical also allows you to use the upper body by pressing the handles, although researchers believe that most people only need them for balance.

   Constance Mier and her colleagues at Barry University in Florida found that using hand grips only slightly increased energy consumption and had no effect on heart rate. In any case, maintaining balance is much easier this way, especially if you have problems with it.

   Read also:  Jumping rope is the best cardio workout in quarantine: burns fat and even improves memory

Mistakes in Cardio Training

Treadmill VS. ellipsoid?

Now that we have all the details, we can consider the main question of the article:

Which cardio machine is best for weight loss: treadmill or elliptical?

The truth is that they both have their merits if used correctly.

Again, the main disadvantage of treadmills is that they do not provide enough resistance. But they can.

Some trails are designed with an incline to simulate an uphill climb, making running more challenging and helping you burn more calories.

Don't forget what the simulator is for.

If you need to work on your running, then definitely the track.

And if you remove excess fat, then the ellipsoid will cope with this best, because the load is placed on the most basic muscle groups.

If your main goal is to lose extra pounds and you have no plans to run a marathon anytime soon, then elliptical machines are the best cardio machine for weight loss.

In order to increase the effectiveness of training on it, simply work more intensively not only with your arms, but also with your legs, increasing the load on the main muscle groups.

And if you just repeat the movements without making any effort, then the muscles won’t work much.

Keep the load at a fairly high level. Try not to watch TV, read a magazine or talk on the phone during this time.

Because if you have the energy to do extraneous things during your workout, then it’s not that intense.

Are there any contraindications

It is better to avoid running on a treadmill, as in some cases it will cause harm:

1. With myopia and glaucoma, there is a risk of retinal detachment.
2. Exacerbation of chronic diseases.
3. Colds.
4. Joint pathologies, for example, arthritis, osteoarthritis, osteochondrosis, etc.
5. Respiratory diseases.
6. Cardiovascular pathologies.
7. Old age (from 50 years).

To avoid problems, it is better to give preference to race walking, stretching, yoga, swimming, etc.

The elliptical trainer for weight loss is less dangerous, but sometimes it is also better to avoid it. This should be done in case of severe dysfunction of the heart and blood vessels, asthma, infections, diabetes mellitus (severe forms), and late-stage cancer.

How to do cardio workouts correctly

If you decide to take up cardio, then you need to know everything about how to get the most out of it.

Avoid long, monotonous moderate-intensity workouts and simply increase the intensity.

Why is regular training not so effective?

It's simple: they do not create changes or sudden jumps in the metabolism. Instead, they increase cortisol levels in the body, causing the body to use muscle for fuel and even store more belly fat.

HIIT training burns more calories and helps prevent muscle breakdown.

HIIT is a combination of short intense intervals with short breaks of active recovery.

The simplest HIIT might look like this:

• Sprint - 30 seconds.
• Jog or walk - 1 minute.
• Repetition.

Advantages of an ellipsoid

• One of the most important advantages is the prevention of congestive diseases of the pelvic organs. This happens due to the specific range of movements. This is very important for people leading a sedentary lifestyle; it is especially useful for men as a prevention of diseases of the reproductive system (for men, sitting is generally harmful; it is better to lie down or stand).
• The ellipse is safe for the joints of the legs and spine, since there are no shock loads when exercising on it. It is great for those who have had injuries to the joints and spine. This is also a very strong advantage!!!
• It is perfect for people with excess body weight, because in such people, even during normal walking, the load on the spine and leg joints is increased.
• Balanced training of the muscles of the whole body. Due to the fact that the shoulder girdle is involved in the work, many more muscles are involved here than on the track.
• Another advantage is that the ellipsoid is practically silent, and it will not disturb anyone during home workouts.
• The ellipsoid is reliable and durable, it is quite easy to maintain.