Showing all posts tagged ‘cross trainer workout’

How To Get The Best From Your Cross Trainer

Apr27

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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Vary Your Workout on an Elliptical Cross Trainer

Mar01

Elliptical cross trainers are a type of machine that combines the mechanics of running with the body motions off cross country skiing. The result is a long, smooth stride that is measured in flywheel rotations that determine the speed and distance of your workout.

Cross trainers are a great way to condition different muscle groups, level a new set of skills and reduce boredom that sets in after months of doing the same exercises. Cross training also allows you to vary the stress that is placed on particular muscles and even your cardio vascular system. After months of performing the same movements your body becomes efficient at performing the same exercises, although that great for competition, it limits your overall fitness and reduces the conditioning you get whilst training, you tend to then maintain a certain level of fitness rather than progress and improve.

Benefits of cross training

  • Strengthens cardio vascular system, bones, muscles, joints
  • Reduces body fat
  • Reduces exercise boredom
  • Produces a higher level of all around conditioning
  • Reduces the risk of Injury
  • You can work some muscles giving other time to rest and recover.
  • Improves skill, agility and balance.

What exercises could make up a good cross training routine?

  • Running
  • Cycling
  • Rowing
  • Stair Climbing
  • Basketball (and other court sports)
  • Swimming
  • Skating

Strength training

  • Push ups, crunches and pull ups
  • Machines
  • Free weights

Flexibility exercises

Speed, agility, and balance exercises

Circuit training

With cross training you can do one form of exercise each day, or more than one in a day if you feel like it. If you decide to do both in one day then you can change the order in which you do them. You can tailor cross-training to suit your personal needs and interests. Mix and match sports and change your routine on a regular basis.

 

Orbus Atlantic Pro Elliptical with Wireless Chest Strap

 

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Natural Exercise Patterns

Jun16

Elliptical trainers were developed by Larry D. Miller, who examined the idea for the equipment by filming his daughter jogging alongside his car, concentrating on her leg and arm motion. His theory was to use this motion and put it into a machine that would create the same exercise, with much less strain on the joints.

The elliptical cross trainers we see today are considered to be the ultimate cardio minimal-impact trainers. There are two common types elliptical trainer prevalent in the market today, categorized by the motor or “drive” position. The original design is the “rear drive” type. The more recent “front-drive” elliptical was the second generation design.

Cross trainers are mainly driven via leg motion, and most have handles connected to each pedal-link for the purpose of enabling an exercise burden to also be borne by the arms, which provide a secondary source of driving power. This allows the user to gain a ‘whole body’ workout to much greater effect than, for instance, a bike or walker.

Now, elliptical trainers are not for everyone, with some enthusiasts preferring the traditional nature of the treadmill, however the elliptical can provide a more rounded workout, so the growth in popularity has been huge. The ‘soft’ nature for the impact on legs and joints is another issue that draws people to these machines which overall can undoubtedly provide the most natural form of cardio exercise which can be enjoyed in the comfort and security of your own home.

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The Benefits of Cross Training

Apr14

When it comes to the cross trainer exercise machine, there are numerous benefits over other types of fitness exercise machines. The cross trainer gives an overall body workout. In comparison it is a workout that can only be derived from using a combination of several different machines if you don’t use a cross trainer. In addition to being a fun machine to work out on, cross trainer benefits include shaping and toning your body.

The cross trainer exercise machine is an excellent machine if you’re looking for a piece of gym equipment to place in your home. The machine is slender in profile so it has the flexibility of fitting in a variety of different rooms. Since the cross trainer exercise machine provides a full body workout, it can take the place of several machines that you might be considering placing in your home. The beauty of having a cross trainer in your home is that you can work out on your schedule. You will never have to wait for another treadmill or bicycle at the local health spa again. There is also the benefit of not having to waste time driving to and from the gym. So, having this piece of equipment in your home is just another one of the cross trainer benefits.

The cross trainer can be used by a person of any level of athletic ability. Whether you have participated in organized sports or not, the cross trainer is definitely for you. It requires no special coordination or movements which could be viewed as being difficult. At first glance, the look of a cross trainer could be intimidating to many people. But once you jump on and give it a try, you’ll see after a very short time that it becomes effortless. When it comes to a lot of other exercise equipment, this machine can be used by people of all levels adding to the long list of cross trainer benefits.

When people think of exercising on a diet plan, few think of the cross trainer as a good way to burn a lot of calories. The truth is, working out on a cross trainer gives the added benefit of performing an exercise using your upper and lower body. Compared to a machine like the treadmill, you are burning more calories because you’re not just moving your lower body. Working out on a cross trainer while dieting is excellent because you have the ability to change the resistance and make the workout easier or more difficult. That basically means you can customize the machine to help you burn the amount of calories you want during a set time.

If you are considering investing in a piece of exercise equipment, consider the numerous cross trainer benefits. It provides an overall body workout and is fun to do. Also, keep in mind that it is extremely easy to use and help you shape and tone your body. Your workout will also be done on your time with the cross trainer in your home. When researching other machines on the market, it will be hard to deny the cross trainer benefits outweigh them all.

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Cross Trainers and How To Use Them

Mar03

If you have bought a cross trainer you need to start a regular exercise programme that will show results. It is important to understand exactly how a cross trainer works to be able to achieve the best results and maintain them. Cross trainers work on the principle of a low impact workout that covers all areas of the body in some easy to use machine. The cross trainer has been designed to minimise the impact on all of the joints of the body by ensuring that you do not lose contact with the foot pedals at any time. Your foot stays flat on the pedals and using the arms levers as resistance you will start to stride in an elliptical manner. This has been designed to copy the movements of a cross-country skier so that all of the major muscle groups are exercised at the same time.

Using your cross trainer correctly is the key:

  • Always keep your feet flat on the foot pedals. You do not have to lift your feet off the pedal at any time during your exercise routine.
  • Try not to rotate or swivel your waist to mimic the movement of your feet. A cross trainer will show the best results if you face forward all of the time. Stand as straight as possible and let the machine guide your movements.
  • The arm levers are there for a reason. Use the arm levers to provide the maximum amount of resistance as this will improve the quality of your workout.
  • Have a varied programme. You can use your cross trainer to provide a full selection of different exercise routines depending on your fitness level as well as the type of exercise you want to do.
  • You can vary the programmes so that you do some cardio exercise by using the sprint programme and then do a steadier hill climb setting if you want to tone and shape your body.

You will find a wide choice of cross trainers on the market. Cheap cross trainers are ideal if you are on a tight budget and want to get fit at home. To keep from getting bored you can always plug in your MP3 player and listen to music while you are exercising. The great thing about having a piece of home exercise equipment is that you can exercise while watching television or a DVD. You do not have to trek to the gym and you can warm up and cool down in the comfort f your own home. A cross trainer gives you the flexibility that you have been looking for.

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Understanding the Elliptical Cross Trainer

Nov30

The elliptical cross trainer is a relatively new addition to the world of fitness equipment, but has certainly been a huge worldwide sensation thanks to the enormous health benefits it can deliver. Unsurprisingly, an elliptical cross trainer follows an oval (or elliptical) movement that requires energy from the arms, legs and torso. However, unlink other forms of exercise, whilst this repetitive motion offers an intensive cardio workout it bears no negative impact on the joints or bones and so is suitable for all ages and abilities.

The elliptical motion is smooth and repetitive and does not jar the hip or knee bones like running or jogging can. The repetitive motion of the cross trainer forces forward and backward motion, causing a level of resistance to which the user must adapt to. Look for a cross trainer which allows you to reverse the motion whilst in operation as this helps to increase the variety of workouts possible.

If you are looking for an overall body workout then an elliptical cross trainer makes great sense. They effectively work out the users arms, legs and torso whilst increasing heart rate, optimising the cardiovascular benefit, in fact the cross trainer is one of the few machines on the market to provide a full weight bearing, low impact workout.

In summary, the main benefits offered by a cross trainer are:

-                     Whole body cardio workout in one simple routine

-                     Low impact workout

-                     Easy to learn the routine, even from first use

-                     Fixed motion encourages correct workout

-                     Removes the need for other pieces of home gym equipment

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Is a Cross Trainer on Your Christmas Wish List?

Nov29

With Christmas fast approaching it can be easy to lose sight of your health and fitness goals. With a typical December diary being chock-a-block with parties, shopping trips and meals out we all find it too easy to over-indulge. But Christmas and New Year are also times when we want to look our best so how do we find the right balance?

Working out at home is the ideal solution. You can exercise in comfort, without the need to head out into the cold to visit the gym and fit workout sessions into your daily routine with much more ease. You will also find it easier to break your sessions into smaller bite sized pieces, for example ten minutes before work in the morning and a further twenty minutes when you arrive home at the end of the day.

BH Fitness Elliptical Cross Trainer from Orbus Leisure

A cross trainer is one of the best pieces of home fitness equipment and no Christmas wish list should be without one. This clever machine stimulates the motions of walking, jogging, climbing and skiing all in one fluid movement without any negative impact on the joints. The chest high hand levers mean that your upper body is exercised simultaneously with your legs and the overall effect is a quality cardio vascular workout.

With regular use a cross trainer can transform your shape and can aid weight loss when eating a calorie controlled diet meaning those extra pounds gained over Christmas can be shed quickly in the new year.

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