|
The elliptical trainer has become one of the most popular pieces of equipment in health clubs and in some home gyms. This item combines the movements of a stair stepper, a bicycle and cross-country ski machine. The unique design has your legs moving in an oval (elliptical) pattern while your arms move handles back and forth for a full body workout. This low-impact machine is gentle on the joints, especially the knees and quite simple to use.（椭圆机很易于使用，且对身体的冲击更小） Here's How to Use the Elliptical Trainer- 1、Always start your workout with a gradual warm-up. For the elliptical, you might do a few minutes of walking, working up to a brisk pace. Or, you can start using the elliptical at a very easy intensity for the first few minutes.（刚开始使用椭圆机时，需要进行逐渐的热身。可以先在椭圆机上用较慢的步伐热身几分钟，然后逐渐提高步频。或者在刚开始时，可以设置一个较低的阻力几分钟来达到热身的目的）
- 2、Ask for an orientation from a trainer the first time you try the machine. Keep in mind that all machines are a bit different and if you are not comfortable with the controls, it's helpful to get some tips before you start.（当你第一次尝试时，最好先向他人询问一下方法。如果你操作起来不习惯，比较有效的方式是先获取一些使用帮助。）
- 3、It mean seem silly, but take a minute to actually read the instructions on the machine's front console. The instructions provide simple step-by-step directions on the use of that particular machine（在刚接触某种器械前，先花一点时间阅读一下机器上的使用说明也是不错的方法）
- 4、Step onto the machine facing the console. Typically, nothing will happen until you start pedaling and turn on the machine.（踏上机器，面朝面板）
- 5、To turn on the monitor, start pedaling by pushing the pedals in a forward motion with your feet and pushing and pulling on the handles evenly.（要开始训练，则用脚推动踏板向前运动，并同时用手均匀用力地推或拉把手）
- 6、Follow the instructions on the display to select one of the pre-set programs or you can simply choose manual and set your own workout.（选择一个预编程的运动量或者手动设置运动量）
- 7、Pedaling in a forward motion is recommended because it's easier to balance, it simulates real movements and is not as tough on the knees as backward pedaling.（推荐在椭圆机上向前运动）
- 8、You can increase or decrease the pedaling resistance during your workout by hitting the up and down arrows.（在运动过程中，可以设置修改阻力）
- 9、Most elliptical trainers have a heart monitor function in the handles that you can use to gauge your workout intensity.（大部分椭圆机上都有心跳测量仪，你可以使用它来评估训练强度）
- 10、Stand upright on the machine and do not lean forward or backward. You should be able to balance without leaning the handles for support.（竖直站在机器上，身体不要前倾或者后仰。让身体能够自主保持平衡，并不需要把手的帮助）
- 11、Avoid gripping the handles too tightly.（把手要抓牢）
- 12、Look straight ahead.（眼睛直视正前方）
- 13、If at any point during your workout you start to feel faint or feel pain, slow down or stop completely.Before stepping off of the elliptical, make sure that it has fully stopped.（如果在训练中感到头晕或疼痛，应立刻降低强度或完全停止该训练。在从机器上下来之前，确保机器已经停稳了）
Tips for Using the Elliptical Machine- Studies show that elliptical trainers provide the same cardiovascular benefits as running but have far lower impact to the joints. This is ideal for those with joint pain, such as arthritis.（椭圆机练习和跑步一样，对于加强心血管很有益处，但却比跑步对身体的冲击小，很适合患有关节炎的人群）
- Keep in mind that you need some higher impact exercise to build strong bones and help prevent osteoporosis. So if you use the elliptical trainer exclusively, you may want to think about adding some weight training or other weight-bearing exercises to your weekly workouts.（如果你先要增肌，就不能只做椭圆机训练，同时还需要增加一些力量和负重训练在你的计划中）
- Elliptical trainers don't require much from us in the way of proprioception or balance, and they don't really simulate any "real world" activity, so if you want to improve your fitness for daily living, you should consider adding some morefunctional fitness training into your workouts.（椭圆机不会太多地锻炼到平衡能力，所以其并不能模拟真实的人的生活行为。所以如果你想提高健康能力，就得考虑增加一些功能性训练到你的计划中）
|
