Let’s work with the simulators! (A handbook for beginners) # 2
Published April 17, 2011 | 
Exercise Bikes
They are perfectly well developing your stamina, strengthen your cardiovascular system and at the same time train the muscles of the legs and back. 40 minutes of brisk ride on such a bike can burn as much as 500 calories!
- the on-board computer will show you the distance you have passed, with what speed and momentum and how many calories you have really lost. More modern models of bikes also have interactive heart rate programs that automatically regulate the load.
- There are usually used six levels of difficulty (although there can be thirty of them!). Only the first three are to be considered as quite safe for the self-exercising with the pulse area from 120 to 160 bpm. The remaining three are for the trained athletes under the watchful eye of a trainer. You can gradually increase the levels. The beginners need from two to three weeks for each new level (with two or three sessions per week).
- The overweight cyclists need a special bike, with a back support, on which he is exercising in an almost supine position on a more comfortable seat. It is much more convenient to pedal and just sit on this miracle. And the load on your back is much less.
Steppers
They simulate the process of climbing the stairs and thus successfully carry out not only the functions common to all the cardio, but also more actively train the muscles of legs and pelvis. The latter makes them particularly interesting for women. Unpretentious mini-steppers consist of pedals and a simple counter for steps and time. The closer you get up to the bottom of the pedal, the more difficult it will be to put it in motion – that’s the whole “program”.
- Expensive steppers have a computer that regulates the load, measures the pulse and gives the frequency of steps and rhythm. Such steppers occupy some space. They have handles or hand levers, which load the top upper body.
- If not so long ago it were steppers that were at the peak of the simulator fashion, but now they yielded the palm to the elliptical trainers.
Elliptical Trainers
In fact, this is a kind of “mixture” of a treadmill, an exercise bike and a stepper. The trainee interchanges foot or pedals with an elliptical amplitude. It is believed that such an “elliptical step” intentionally activates a variety of problem areas and especially the leg muscles, buttocks and thighs. These simulators give the possibility to move back, working the areas which are “unreached” by fitness.
- the handles allow you to engage in parallel exercises of muscles of the chest, arms and back. This is a good thing but it creates a significant burden on the joints and generally requires considerable energy. It is recommended only for strong athletes.
- The computer of the elliptical trainers gives the possibility to set the distance, the training time, the optimal value of the pulse. Some regimes were created specifically for fighters with cellulite. Maybe you will not say goodbye to this plague once and forever but in any case, such exercises on elliptical trainers will be much more effective than anti-cellulite creams.
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