At the moment I am not going to the gymnasium, although before if it did it at least 3 times per week, so much to do musculación like to run, to swim and to carry out other activities like taichi or self-defense. Now I have decided to stop and do muscle exercise with my own weight and go out to run.
If you are reading this article you are likely to already know how beneficial it is to your health practice and sure that you have wondered which particular activity or machine is best performed.
This is why in this article I will tell you the Benefits of Exercise on the Elliptical Bike , Which has been increasingly implemented. If you go to the gym you sure have several, if you do not have one for you at your house. It is spectacular the fact that it has increased from 1998 to today by 429.5%.
The elliptical machine serves to give you multiple advantages, including preventing Cardiovascular diseases (CVD) , As it is a good aerobic exercise for your health.
With regard to the diseases you prevent, I would like you to take into account the following data to convince you even more of the importance of exercising and eating well, whether in this type of machines or others:
- In 2008, 17.3 million people worldwide died of cardiovascular disease. This is 30% of deaths worldwide.
- It has been estimated that in the year 2030 approximately 23.3 million people will die from CVD, mainly from heart disease
- Most CVD can be prevented by acting on risk factors such as obesity, Bad diet , Smoking, lack of physical activity, high blood pressure, etc.
- In Spain, cardiovascular diseases caused 30.3% of deaths in 2012.
- The ECV produces an annual expenditure of 196,000 million euros to the European Union
On the other hand, if you have not yet convinced yourself, you can also opt for the Spinning , Exercise that also has many benefits.
1-Reduces loads and impacts on the body and joints
It is therefore a good choice for people who have pain in their lower limbs (including thighs, knees, legs, feet) or have physical limitations.
Why? This is because the exercise is based on an elliptical movement, combined between the athlete and the machine, different from the linear pattern if you run or use a treadmill.
With elliptical motion, the natural step of ankle, knee and hip is recreated when walking, however, with the elliptical you avoid the"jolt"that occurs in the body with each step.
It reduces loads on the soles of the feet, something that is essential for people suffering from diseases such as diabetes.
In short, a Aerobic exercise In this kind of bike is a very good option to reduce muscle loads and tensions.
Therefore, compared to running outdoors or on the treadmill, you can exercise but recover faster because of the smaller impact on joints.
2-Highly recommended for cardiovascular activity
Cardiovascular activity is very important to stay healthy and avoid heart disease. Remember that one of the biggest causes of death in the Western world today is cardiovascular problems.
In this case it is estimated that about 8 -12 kilocalories per minute are burnt, a quantity similar to the tape.
An interesting fact is that the longer you stride (or pedal), the more calories you burn.
3-More muscle work on the glutes
With the elliptical you work 10% more these muscles than with the tape.
Remember that it is important to have strong buttocks in both women and men, this allows you to avoid injuries and pains in the lower back, and, of course, to look better.
4-Largest job of quadriceps
In this study we compared the muscular activity of quadriceps Walking on the ground, on the treadmill, on a stationary bike and on an elliptical bike. The elliptical made people use the quadriceps more and also improved their coordination with the hamstrings.
5-Weights are performed
Unlike other machines like the static bicycle or the tape, with the elliptical a weight lifting occurs, which is beneficial for osseous diseases like osteoporosis .
6-Less perceived effort
As I said earlier, the amount of kilocalories burnt is similar to the tape, however, research seems to indicate that less effort is felt with the elliptical motion.
7-Work of the upper extremities
In fact, there is no other gym machine that allows to work at the same time so many muscle groups. With it you use: quadriceps, hamstrings, buttocks, chest, back, biceps and triceps.
Although there are people who do not use the levers to exercise also the arms, when using them.
8-Variety of exercises
Most people use the elliptical two ways: using only the legs or using legs and arms.
However, if you want to work a specific part of your body is possible, there are so many more modalities: pedaling back, pedaling with one leg, pedaling with resistance.
And what benefits have you noticed when using the elliptical bike?