Elliptical machine, also known as spacewalker, is a good cardio-pulmonary exercise equipment, which is loved by many users and professionals. Elliptical machine has become a common exercise equipment in professional gymnasiums and family living rooms because of its slope design, resistance adjustment function, well-arranged exercise mode and ability to exercise a certain tissue muscle of lower limbs.
Although there are some differences between different types of elliptical machines in quality and exercise comfort, this machine is undoubtedly a powerful weapon for exercisers to exercise cardiopulmonary function.
Treadmill is a routine fitness equipment in family and gym, the simplest one in today's family fitness equipment, and the best choice for family fitness equipment. 1965, the world's first household treadmill was born in Tantelli, northern Europe, and the designer modified it according to the principle of speed transmission belt.
Second, the function is different.
Elliptical machine function
1, heart rate control program
That is, the speed/slope of movement is controlled by the heart rate value. Input basic information before exercise, and the device will automatically measure the target heart rate; During exercise, when the actual heart rate fails to reach the target heart rate, the equipment will automatically increase the speed/slope;
Let better consume energy; When the actual heart rate exceeds the target heart rate, the device will automatically reduce the speed/slope. In short, the actual heart rate will be controlled within the target heart rate range, so as to achieve a slow and lasting weight loss effect, without sweating or panting.
In a word, heart rate is the most important data in aerobic training, which can not only detect the intensity of exercise, but also help to find the right amount of exercise, make exercise safer and lose weight more effectively.
2, power control fat consumption function
That is to say, the speed and resistance of the movement are controlled by the power value. Before exercise, enter a preset power value. During the exercise, when the actual power value fails to reach the target value, the equipment will automatically increase the resistance and speed to better consume energy.
3. Body fat test
That is, by inputting personal basic information and holding the heart rate sensor, you can know your own fat content, then you can know the weight loss effect, and then choose the exercise program that suits you, so as to exercise safely and lose weight scientifically.
Function of treadmill
1, weight loss: 30 ~ 40 minutes.
Because you don't start to consume body fat until half an hour to forty-five minutes after moderate intensity exercise, you should control the time and speed when using the treadmill.
The best time is 30 ~ 40 minutes. If you want to do other sports, you can reduce the time, but it is best not to be less than 20 minutes. The setting of speed varies according to gender, and it is best for men to be at 6.5 km/h and for women to be at 5.5 km/h. Besides, when running, pay attention to the swing of arms, and don't hold them on the handrails, because it will consume more energy and be more natural and safe.
2. Cardiopulmonary exercise: the speed is 5 ~ 9 and the slope is 0% ~ 10%.
If you decide to practice your mind, you'd better consult a sports medicine expert first. According to his advice, set yourself a target heart rate. Generally speaking, when you reach your target heart rate during running, you should maintain it for 25 to 35 minutes.
The speed should be set to 5, and the slope should be controlled between 0% and 10%. When you finish the whole exercise, don't rush down. You'd better slow down for 5 minutes and then recover.
3, warm-up: time 5 ~ 10 minutes, the speed should not exceed 8.
If you want to warm up or relax on the treadmill, the time should be controlled at 5 ~ 10 minutes, and the speed should not exceed 8. Especially in warm-up activities, it is best to run at a speed of 4.5 for 3 to 5 minutes, then at a speed of 8 for 2 to 3 minutes, and then at a speed of 5 for 3 to 5 minutes. This can avoid unnecessary physical exertion. The gradient is 0% ~ 4%.
Third, the precautions are different.
Matters needing attention of elliptical machine
1, elliptical function organically combines the movements of arms and legs, which can coordinate limbs and shape a healthy body when used frequently. Long-term practice is helpful to improve physical endurance, exercise cardiopulmonary function, calm mind and improve sports ability.
The elliptical machine is suitable for all kinds of people. For healthy people, elliptical function can enhance physical fitness and improve physical fitness; For people with poor knees and ankles, when walking or running, the impact force generated when the feet touch the ground often makes the joints ache, so it is safer and more comfortable to exercise with an elliptical machine.
In the exercise place, we often see some exercisers mistake the elliptical machine for a treadmill. When exercising, only the legs exert force, and the arms only play a stabilizing role under the driving of the legs, or simply do not hold the handrails.
When using the elliptical machine to exercise, if the hands and feet are not coordinated, the harder you work, the more nervous you are, and the more intense the confrontation between the upper and lower limbs is. It may also lead to fatigue, muscle strain and even fall down due to uncoordinated movements.
4. The correct use of the home elliptical machine is: gently hold the armrest above the instrument with both hands; Step forward with hands and feet in turn; After the movements of hands and feet reach a relatively coordinated level, the thrust and tension of hands gradually increase.
5. You can do two-way movements before and after practicing with the elliptical machine. When practicing, you can generally practice forward for 3 minutes, then do backward for 3 minutes, and practice for 5-6 minutes in a group. It is best to practice 3-4 groups in each activity. The frequency of action should be gradually accelerated, but not too fast, and it must be within your control.
Treadmill precautions
1. Do not turn on the power supply until the treadmill is completely installed according to the installation instructions. Be careful not to block the plug on the wall when placing it, so as to facilitate insertion.
2. Plug the power cord into the power socket with safety grounding. The power supply is dedicated. If the power cord is damaged, please buy it from the dealer.
Treadmill is indoor equipment, so please don't use it outdoors. Place it clean and flat, pay attention to moisture, and be careful not to put the treadmill on thick carpets and other items, so as not to affect the air circulation at the lower part of the treadmill. The electric treadmill is a special equipment. Please don't refit it for other purposes.
4. Don't wear clothes that are too big and loose during exercise to prevent safety accidents when hanging on the motor. It is recommended to wear running shoes with rubber soles or fitness shoes.
Please don't take off the protective cover casually. If you need to open the maintenance, please unplug the power cord first.
6. When using the electric treadmill, please keep children away to prevent danger.