Abstract:As a popular aerobic exercise equipment, elliptical machines are widely used in homes and gyms.
However, while it brings many benefits, it can also cause harm to certain parts of the body.
This article will analyze the effects of elliptical machines on the body in detail and propose corresponding preventive measures.
1. The principle and advantages of elliptical machine movement
An elliptical machine is a multi-functional aerobic exercise equipment that simulates jogging, climbing, skiing and other sports.
Its trajectory is elliptical in shape, hence its name.
The advantage of elliptical machines is that they have less impact on the joints and are suitable for people of all ages to exercise.
2. Injuries that may result from elliptical machines
1. The quadriceps muscles are stressed and the knee joint is worn to a great extent
When using an elliptical machine, the quadriceps muscles are subjected to greater force, which can easily lead to wear and tear on the knee joint.
Long-term use of elliptical machines, especially when the movement mode is single and the intensity is too high, the degree of wear and tear of the knee joint will increase.
2. Sports injuries caused by non-standard movements
Unlike a treadmill, an elliptical machine has a fixed trajectory of movement.
If the exercise action is not standard, it can easily lead to muscle strain, joint sprain and other sports injuries.
3. Muscle fatigue caused by prolonged exercise
While ellipticals have less impact on the joints, prolonged exercise can still cause muscle fatigue.
Muscle fatigue not only affects exercise performance, but may also increase the risk of sports injuries.
3. Measures to prevent injuries to elliptical machines
1. Adjust your exercise style frequently
In order to avoid excessive wear and tear on the knee joint, it is recommended to adjust the exercise mode frequently, such as changing the movement speed, inclination, resistance, etc., when using the elliptical machine.
It can be combined with other exercises, such as running, swimming, etc., to achieve the purpose of comprehensive exercise.
2. Ensure that the action is standard
Correct movement is the key to preventing sports injuries.
When using an elliptical machine, keep your body straight, your knees slightly bent, and the balls of your feet close to the pedals.
At the same time, avoid excessive range of motion to avoid straining the muscles.
3. Control the duration and intensity of exercise
According to your own physical condition, reasonably control the exercise time and intensity of the elliptical machine.
Beginners can appropriately reduce the intensity of exercise, extend the exercise time, and gradually improve the level of exercise.
If you feel muscle fatigue during exercise, you should stop exercising immediately to avoid sports injury.
4. Choose the right sneakers
Wearing the right sports shoes can help improve your performance and reduce the risk of sports injuries.
When choosing sneakers, consider foot shape, posture, and exercise habits to ensure comfort and safety during exercise.
5. Regularly inspect and adjust the elliptical equipment
During the use of home and commercial elliptical machines, equipment may wear and loosen.
In order to ensure the safety of sports, the equipment should be checked and adjusted regularly, and problems should be solved in a timely manner.
Summary:
As a popular cardio exercise equipment, elliptical machines can also cause some damage to the body while bringing many benefits.
By understanding the effects of ellipticals on the body and taking appropriate precautions, we can better enjoy the health benefits of ellipticals and reduce the risk of sports injuries.
When using an elliptical machine, maintaining correct movements, controlling exercise intensity and time, and regularly checking equipment are all key to ensuring exercise safety.