Have you just started using a cross trainer, or elliptical, and are looking for an effective cross trainer workout program ? Cross trainers are becoming increasingly popular, both at the gym and at home due to the fact that they combine the effectiveness of the treadmill, stair climber (stepper) and the exercise bike to give you a full body workout. You certainly get a lot of bang for your buck, hence the cross trainer name. Alternatively, it is referred to as an elliptical which describes the oval motion of the legs whilst in use.
The Benefits of a Cross Trainer Workout Program
A quality cross trainer workout program will give you both a comprehensive full body workout, which is perfect for building strength in muscles you never knew you had, and an excellent cardio workout which will really get your heart rate up. The real benefit of a cross trainer workout program is that it enables you to work on both your upper and lower body at the same time, which gives it an advantage over other types of exercise program. An added bonus is that working out on a cross trainer is fairly low impact which means that there is little chance of injury to the joints which, in turn, helps minimise any disruption to your workout routine. This is great as the key to any cross trainer workout program is consistency. It only works if you use it!
What Can You Expect from a Cross Trainer Workout Program?
A cross trainer gives your legs a similar workout to what you would get from jogging, or running on a treadmill, but with out the stress on your joints that the impact nature of jogging gives. A cross trainer is load bearing so the impact on the joints is minimised given that you are in constant contact with the machine. This quality makes the cross trainer popular amongst those with lower fitness levels or with people recuperating or recovering from injury. All in all it is one of the safer ways to workout.
Due to the dual action nature of a cross trainer many fitness experts believe that you can burn more calories when doing a cross trainer workout program than you would if following a comparable program on a different machine. In terms of how a workout on a cross trainer feels, I would say it is closest to the experience you get using a treadmill, whilst feeling more controlled. At the end of a training session on an elliptical your body certainly knows that it has been working out!
A cross trainer workout program is no different to a work out program for any other kind of exercise in that it is best to start off slowly, discover your limits then, as you get stronger and fitter, adjust the machine to make the workout more challenging.
Most modern cross trainers will have built in workout programs which you can use to begin with, or use as a benchmark of where your fitness levels are. Built in programs are fine, but as you get used to working out on the cross trainer you will want to develop your own workout plan. A cross trainer makes this easy as changing the speed or the resistance level is normally as easy as pushing a button. This makes a cross trainer ideal for those of you that are in to interval training, be it resistance based interval training or speed based interval training.
Interval training on a cross trainer is fantastic for weight loss with out the issues you can often find when interval training on a treadmill. Of course, if weight loss or strength isn’t your primary goal and you just want to build stamina and endurance or have a quality cardio session, then a cross trainer is great for that too. It really is an all purpose fitness machine.
So, we’ve discussed the benefits of a cross trainer workout program. What about the details of the program itself? Lets outline a workout plan.
Whatever your goal, be it weight loss, improved fitness levels or greater stamina and strength then it is important to bear a few things in mind with regard to your workout program. As with any fitness machine short exercise sessions won’t be beneficial. Any cross trainer workout program has to have you working out on the elliptical machine for a minimum of 25 minutes but ideally at least 40 to 60 minutes. The reason for this is that it takes a while to warm up, and you most likely will not have gotten your heart rate up to the desired level to around 15 or 20 minutes into the session.
Now when I say 40 or 60 minutes this does not necessarily mean that it is continuous exercise. By all means, have cool down periods, especially if you are interval training. The important thing is that you use the machine for a sustained period of time. By doing this you will really start to see the benefits that a cross trainer can give you. Of course, as well as exercising for a sustained period during a training session, it is also important to keep the training sessions themselves as regular as possible. Many experts say you should be aiming to workout (cardio) between three and five times a week.
So, this forms the basis of our cross trainer workout program. First you need to find your limits depending on your fitness level, but aim to work out for between 20 and 60 minutes, three or four times a week.
High Intensity Interval Training: For the Fitter and Experienced Trainers
For those of you looking to get a high intensity workout on a cross trainer, carry on reading. Interval training, as mentioned above is about short bursts of high intensity activity designed to get you heart rate high for short periods followed by a period of recovery. The following describes a high intensity interval based cross trainer workout program.
Start: A low or medium resistance warm up for around 5 minutes
Interval: Go as fast as you can on the cross trainer for around 15 or 20 seconds, then follow this with 30 or 45 seconds at a lower resistance level or lower speed (depending on the type of interval training you are focusing on). Repeat this cycle for as long as your workout session lasts.
Cool down: End on a lower speed and resistance for approximately 5 minutes or until you feel your heart rate is at a normal level.
Given the high intensity of this type of workout it is important to know your limits and to speak with a medical professional before starting out on a new cross trainer workout program.