By using an exercise bike and/or elliptical trainer, we can increase the volume of work without suffering from the problems caused by the large number of impacts typical of long runs. In addition, it is a very effective tool for carrying out regenerative work; it favors and accelerates the recovery of the muscles involved in the race. Runner, take note, these are the 4 benefits of exercise bike and elliptical training for runners.
We call on the extensive experience of our Sports Director, Iker Muñoz, who answers the main questions about the use of exercise bikes and elliptical trainers and their benefits for popular runners.
With the use of the bike and / or elliptical we can increase the volume of work without suffering possible problems arising from the large number of impacts typical of long runs.
4 benefits of exercise bike and elliptical training for recreational runners
The exercise bike and/or elliptical trainer is complementary to running in many ways. For example, there are runs, within our training plans, that are aimed at regeneration. The inclusion of a bike workout can perfectly fulfill this objective, without having to suffer the impact of running.
The work at a central level that we perform through this machinery can be very similar to that of running - central adaptations such as increasing the size of the heart chambers, increasing the amount of blood in the body, etc. - however, the competitive gesture is different and therefore it will not be convenient to base our training on a different movement to the competitive one. Here are the keys and benefits of training on an exercise bike and elliptical trainer:
Increased work volume without impact.
Certain sporting challenges require a high volume of work and sometimes this volume is concentrated in a very short period of time, which can lead to overload and injury. With the use of the bicycle and/or elliptical trainer we can increase the volume of work without suffering possible problems derived from the large number of impacts typical of long stretches.
- You may be interested in: What does the elliptical trainer do to help us in our running training plan?
Regenerative
Riding a bike -both stationary and elliptical- can be an alternative to those runs that are aimed at regeneration, i.e., the recovery of the muscles involved in running. This also reduces the number of impacts and thus minimizes the risk of injury and/or overload.
A workout that also promotes greater blood flow to the muscles involved in running, accelerating the recovery process and relieving the feeling of stiffness.
Muscle preparation
While it is true that this type of training does not have a specific prevention objective, it does favor the gradual mobilization of certain areas that, after a period of injury, have been blocked.
In case of injury, the tension that is generated around the affected joint or musculature is usually partially limited, by means of the exercise bike we can mobilize the area by limiting certain degrees of movement. In turn, when the injury has disappeared, but as a result of a period of immobilization the muscle mass has decreased, the use of the exercise bike and / or elliptical trainer is a good starting point to return to normal.
Cross-training ally
If we train 5 days a week, we can include a session of this type of work in addition to a regeneration day. It is important to note that this number may be higher or lower depending on our needs and possibilities. In short, it is an ideal alternative to regenerative training.
Here at RUNNEA, we answer some frequently asked questions about the use of exercise bikes and elliptical trainers.
How often should we train on the exercise bike and elliptical?
This will depend on the number of sessions we do per week and the time of the season. For example, at the beginning of our preparation we may use more of this type of cross-training.
How many calories do you burn exercising on a stationary bike and on the elliptical?
The caloric expenditure on the bike will be a function of the intensity generated, in other words the watts generated. The caloric expenditure may be greater than running as long as the relative intensity at which we exercise is greater than that of running. In the specific case of the elliptical trainer, it makes it possible to move the arms, which means exercising the muscles of the upper body and increasing energy expenditure.
It is true that during the race, more muscle mass is mobilized and more intensely (we must overcome the force of gravity in each step), so we can think that we spend more running. This is correct to a certain extent, since at equal work intensity, energy expenditure may be similar in both cases.
Can working on these bikes (elliptical and stationary) help us mitigate the effects of this impact on the joints?
Yes, obviously. However, it is necessary to remember that if we are preparing for a long distance race, the long runs will need to be done running. We will have to prepare our joints for the large number of impacts, so strength work and running will sometimes be non-negotiable.
The 2 options of elliptical and stationary bikes recommended by RUNNEA
At RUNNEA we have already talked at length about the benefits of training on an exercise bike and elliptical trainer for popular runners. A perfect ally for cross-training and a very effective tool for carrying out quality regenerative work. It is a complementary means to running in many aspects, without the need to suffer the impact of running itself, which significantly reduces the risk of injury and / or overload. Here are two options of elliptical and exercise bikes recommended by the RUNNEA editorial team.
BH Munich E100 Elliptical Bikes
Designed for regular home use of 7 hours per week, this BH Munich E100 Elliptical Bike is recommended for users weighing up to 120kg. It has a stride of 34 cm -for a more natural and comfortable workout- and incorporates a 12 kg inertial system that ensures a continuous movement. Optimized for smooth and silent pedaling, it has heart rate control with pulse sensors on the handlebars and includes wheels for easy transport.
Its LCD monitor allows you to control the different parameters of the activity for a more personalized training. It has up to 12 preset programs with 24 resistance levels.
Exercise Bike BH Berlin SC100
The BH Berlin SC100 exercise bike has an ergonomic design and a 9 kg flywheel that ensures smooth and continuous pedaling. Designed for workouts between 3 and 7 hours a week, it offers up to 24 intensity levels to adjust the workout load to your needs. It also has an adjustable saddle and handlebars and incorporates heart rate sensors on the handlebars.
A bike designed for users up to 130 kg and includes transport wheels for mobility and distribution.
Don't miss fitnessdigital's catalog and stock of all kinds of cardio machines, where you can also find interesting options in spinning bikes, elliptical bikes and much more!
Resource photos: NordicTrack Europe (Facebook)
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