How To Get The Best From Your Cross Trainer

The elliptical cross trainer is a hybrid of a treadmill and an exercise bike, and was first introduced to the world of fitness in the nineties. The unique thin about the elliptical cross trainer is that a non-impact standing circular movement. This machine is designed for an athlete who is unable to run any more due to not being able to handle the impact that the body is places under when running.

Believe it or not the cross trainer can provide the same results that a treadmill does with regards to the intensity that it places on the legs, hearts and lungs – If used in the right way.

There are two main positions that you can carry out when exercising on this machine, whichever way you chose, her is how you can get the most from your cross trainer workout.

The Bounce

This is the most common of the positions. Make sure you’re standing still, you can place your hand on or off the moving handles and during each upward revolution of the foot the heel lifts and the body follows, this shifts your body weight from one leg to the other. This exercise is great if you’re aiming to meet your cardio quota for the week.

The Hover

This position consists of holding a semi squat, bending your knees, at the same time making sure your feet are flat, and hands lightly touching the static handles to keep your balance. This creates a faster resolution on the legs giving you a much more intense workout than the bounce workout.

The Programme – 15 minute workout

1. Select “Quick Start” on your cross trainer

2. Select a challenging level while you maintain your revolutions per minute at about 70-80 minimum.

3. Begin by bouncing for the first minute at 70rpm.

4. Then hover 80-90 rpm one minute one, and then bounce for 2 minutes, continue this process for 12 minutes. As you gradually improve, maintain the rpm, but increase the level.

5. For the warm down bounce for two minutes at 60rpm for the warm down.

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