Stair or elliptical? – GOOD SHAPE

Imagine you arrive at the gym in the morning or after work and want to do your cardio workout. Runs to grab an empty treadmill or stationary bike and… nothing. These cardio equipment are usually the most sought after at the gym, but it is worth remembering that they are not the only ones when the idea is to improve cardiovascular conditioning, burn a lot of calories and also boost your leg and butt work.

Thinking about this cruel question about how to do your cardio training on days at a crowded gym (or on days when you want to try a different exercise), we made an X-ray of two other super machines – the elliptical (also known as transport) and the exercise simulator. stairs -, which are not always used as they could be.

Both are great for anyone…

· want firm and well-shaped legs and buttocks

· you need to lose weight

· cannot do impact activities

· lives in a building without an elevator – or often prefers to use the stairs at home or at work

· has a small child and wants to play with them

· you need stamina and strength in your legs to walk large, energetic dogs

· are prone to varicose veins (as it stimulates circulation in the legs)

· plays football and needs stamina and strong legs

Stair simulator: simple and power

Although everyone knows the exercise, few people practice climbing stairs on a daily basis (thanks to facilities such as elevators and escalators) – therefore, training on the machine ends up being difficult. On the other hand, it burns up to 400 calories in half an hour (almost twice as much as walking on a treadmill). “The device helps to define thighs and buttocks and to strengthen the abdomen and lower back”, says physical education teacher Larissa Kussano, from Bio Ritmo, in São Paulo. Just like a real staircase, it is possible to go up at a fast pace and two steps at a time and thus boost your training. Tips for not losing your step and not making the exercise dangerous: “Do not support your body weight on the side bars or lean your torso forward”, says personal trainer Lydia Guerreiro, from sports consultancy LG Training, in São Paulo. “Watch your speed and step with your entire foot on the step – not just the toe, which can strain your calf,” she adds.

30 min basic workout: 3x

Power-Up Tip: In addition to stepping up two steps at a time, you can flex your hips and lean your torso forward to intensify your glute work—but stay in the position for short bursts in an interval workout. Also try going up holding light dumbbells or even at your side.

Elliptical: full body in action

In addition to offering no impact on the joints (because you don’t take your feet off the device during the movement), this equipment activates practically all muscle groups – legs and butt (to move the pedals) and arms, shoulders and back (if you choose to do so). hold the handles while exercising). Another advantage over the treadmill is that you can vary the muscle work according to the direction you give the movement. “The forward movement works the quadriceps, pecs and triceps more. Backwards, it activates the back of the thigh, the biceps and the back”, says personal trainer Givanildo Matias, from the Inovafit gym, in São Paulo.

Not to mention the abdomen, which needs to be contracted to maintain the correct posture. Depending on your fitness level and exercise intensity, you can burn up to 400 calories in half an hour. Those who are used to working out only on the treadmill or on the bicycle may find it difficult to coordinate the movement of their legs and arms at the same time and, therefore, end up putting unnecessary force on their arms. “The right thing is to move pedals and handles at the same pace and leave your shoulders relaxed”, advises Leonardo Lima, exercise physiologist at the Runner gym, in São Paulo. “Or you end up tensing the neck musculature, which can cause pain in the cervical region.”

Basic 30 min workout: 3x (5 min easy + 4 min moderate + 1 min hard)

Light: You sweat, but it’s possible to talk.

Moderate: You start to feel breathless.

Strong: you get really out of breath.

Tip to boost your workout: instead of increasing the load and decreasing the speed, do the opposite: put on a moderate load and keep the pace high, but constant. Alternating intensities is also a way to burn more calories and increase motivation.