Elliptical cross trainer workouts are low impact, high intensity workouts. These workouts are appropriate for body toning as well as weight loss. With an elliptical cross trainer, a number of cardiovascular exercises are combined into one. Walking, running, stair climbing and cycling are stimulated with this equipment. Since elliptical workouts are low impact cardiovascular exercises and can be designed to be light to high in intensity, the workouts are also recommended for people suffering from joint problems.
Best Cross Trainer Workout
One of the elliptical cross trainer workout tips is to warm up well before stepping on an elliptical trainer. If the muscles are not warmed up, they can be injured. Hence, it is necessary that one warms up at least for 10 to 12 minutes before elliptical workout.
|Sample Elliptical Cross Trainer Workout|
|Start the elliptical workout at zero resistance and zero incline and paddle forwards.||5 minutes|
|Increase the resistance and incline to anywhere between 2 to 4 and paddle forwards.||5 to 7 minutes|
|Increase the speed, resistance and incline. Incline should be between 6 and 8, while the resistance should be increased to anywhere between 5 and 7 and start paddling forward.||7 to 8 minutes|
|Keep the resistance, as it is and increase the incline to anywhere between 8 to 10 and paddle forwards.||7 to 8 minutes|
|Reduce the resistance to anywhere between 5 and 7 and the incline to 4 or 5 and paddle backwards.||5 to 6 minutes|
|Increase the resistance and inclination to 7 or 8 and 8 or 9 and paddle forwards.||3 to 4 minutes|
|Decrease the resistance to anywhere between 2 and 4 and continue to paddle forward.||5 minutes|
|Further decrease the resistance and inclination to zero and paddle forwards.||2 to 4 minutes|
This was just a sample workout. You can vary the intensity of the workout depending on your fitness level. When you are designing your workout, it is important to note that there should not be sudden increase or decrease in the inclination and resistance, unless you are practicing interval training. While doing interval training, the interval should not be very big. Along with the resistance and inclination, it is necessary that you also keep a watch on the speed. Many a time people do not play attention to the speed, due to which they are not able to derive the best from the workout.
When you want to lose weight, you will want to push yourself as fast as possible, so that you have maximum stride per minute. You can alter between the high speed and high inclination and resistance for better results. If you are battling lower body weight, then do not forget to add reverse strides in your workout. The reverse strides will help in working the muscles in the back of the legs and the buttocks.
Benefits of Elliptical Workouts
Workouts on the elliptical trainer do not place strain on the joints. Therefore, people with knee or ankle problems can work out without any problem on this machine. It gives a good cardiovascular exercise, which also helps in weight loss. The number of calories burned per minute on an elliptical vary according to the level of workout one opts for. Working out at medium pace helps in burning 8 to 10 calories per minute. Unlike the treadmill, with the elliptical cross trainer one also gets an upper body workout. Using the handle of the machine helps to work the chest, arms and back. In other words, it makes for a complete workout. There are different workout programs which can be used for working different muscles in the body, which is not possible with most of the other exercise equipment.
Along with elliptical cross trainer workouts, do not forget to add some stretching exercises to your workout schedule. If you are new to the elliptical trainer or to workouts in general, it is best to consult your trainer for the right elliptical workout for you. If you are new to work out, you will want to consult your health care professional, before you start with an elliptical workout.