Helpful Hints For Your Crosstrainer Workout

The crosstrainer is an exercise machine used for endurance training. Since the 1990s it has become widely used in the home as well as in gyms, and enjoys great popularity.

Click here for our Crosstrainer Buying Guide

The elliptical motion of the crosstrainer intends to imitate the human walking motion and is therefore ideally suited for persons who spend most of their work day in a sitting position. This machine does not only train the legs but also activates the upper body via the moving handle bars, therefore achieving a whole body workout. On a crosstrainer all major muscle groups used in daily life are getting a workout. Exercising on a crosstrainer is easy on the joints, and because legs and arms are used simultaneously there are more calories burned as compared to using a treadmill or exercise bike
Here are some points to help you achieve effective and enjoyable training sessions on your crosstrainer

Adjusting Your Crosstrainer Correctly

It is important to have the distance between the pedals and handlebars adjusted correctly. The legs should have sufficient room for the forward movement. When reaching the handlebars the arms should be slightly bent and the back should remain straight. Please check your user manual for the manufactures suggestions.

Using The Correct Training Technique

• The toes should always be placed at the front of the pedals. This way slipping can be avoided and a secure and solid foothold can be achieved.
  
• The legs should remain in a slightly bent position.
  
• Should your feet start to tingle or “fall asleep“ start wiggling the toes and walk backwards.
  
• The hands should be placed on the moving handle bars at a height where the arms will be at a right angle when the handle bars are drawn back.
  
• Pay attention to keep your upper body straight, this will keep pressure of the spine.
  
• Pay attention to keep the head in line with the spine and avoid moving the head back and forth. This will allow you to remain in the ideal upright position.
  
• Avoid evasive movements of the hips and back when exercising with an overly large arm swing. Always keep the upper body straight and do not turn sideways.
  

Crosstrainer Workout Suggestions

A cadence of between 60 and 80 RPM is recommended for the most effective workout. Most crosstrainers have a variety of preset programs to choose from to keep the workout interesting.
A heart rate controlled program is especially advised for health oriented exercise.
To further vary the workout the movement itself may be altered.

• Leave the hands of the moving handlebars and put more emphasis on the legs. Bend the knees slightly and walk in a slight squat position.
• Put more emphasis on the arms, actively push and pull on the moving handle bars.
• Walk backwards and feel your body’s center of gravity shift.

Exercising within the appropriate heart rate zone is very important for a healthy and effective workout. Please read more information about how to calculate your ideal target heart rate under Cardio Training.