Why the Cross Trainer Is Your Best Bet for Low Impact, High Intensity Gains
You may have noticed that while the cardio section of your gym is bustling with activity, the cross trainers (elliptical machines) often seem overlooked. Contrastingly, treadmills, rowing machines, and assault bikes are in constant use.
Why does the cross trainer have such a poor reputation? Sure, they might not be the most aesthetically pleasing, but neither is the Smith machine, especially when someone is using it for dumbbell curls.
However, what if we were to suggest that you're overlooking a valuable asset by neglecting this underutilised piece of equipment? Let's delve into the benefits of the cross trainer, the workouts and explore effective ways to use it to enhance your fitness quickly.
What Is a Cross Trainer?
A cross trainer, sometimes referred to as an elliptical, is a piece of equipment with the purpose of improving cardiovascular fitness. It is a low impact piece of equipment and can be adjusted to suit all ages and levels. The cross trainer generally has two pedals and two handles. You maintain an upright stance while using it, engaging the same muscle groups as running as the pedals move forward in an elliptical pattern. By adjusting the resistance on both the pedals and handles through a monitor or dial, you can intensify your workout.
The Cross Trainer Benefits
Cross trainer benefits span beyond its warm up capabilities.
Low impact running
Frequently used by rehabbing runners, a cross trainer is preferential for those who suffer from joint issues. While a brisk walk is great, the elliptical places even lower impact on the joints and is far gentler than jogging and running. When compared to the treadmill, a study published in the Journal of Strength and Conditioning Research found that the elliptical can provide comparable benefits, while potentially offering advantages in terms of joint impact.
Suitable for all
Due to its low impact capabilities, the cross trainer is beneficial for cardiovascular improvement for participants of all ages. You can adjust the speed and resistance to suit your own fitness levels. The study referenced above included participants from diverse backgrounds and fitness levels, ranging from beginners to experienced individuals. This diversity highlights the cross trainer's suitability as an entry-level piece of equipment, accommodating both novices and seasoned gym enthusiasts equally well.
Cardiovascular fitness
The cross trainer raises the heart rate for a prolonged time frame at a steady rate, which has a positive impact on our fitness levels. On the cross trainer, you can take part in low intensity steady state exercise as well as high intensity intervals to work your cardiovascular fitness in a variety of different heart rate zones. Research has shown that the elliptical machine can offer similar levels of energy expenditure and cardiovascular health benefits compared to the treadmill.
Health improvements
It's unsurprising that the enhancements in cardiovascular fitness resulting from using equipment like the cross trainer have a positive impact on our overall health. Multiple studies indicate that low fitness levels are a more significant predictor of mortality compared to other well-established risk factors like smoking, high blood pressure, high cholesterol, and diabetes.
What Are the Disadvantages of the Cross Trainer?
It goes without saying that the cross trainer comes with its disadvantages as well. For example the drawbacks include:
Cross trainers tend to have a fixed stride pattern which might not be suitable for everyone.
Cross trainers are not as beneficial for bone density as other exercises.
They aren't very effective for building muscle.
Some find the machine a little repetitive.
Cross trainer equipment can use a lot of floor space.
How to Use a Cross Trainer
Step onto the cross trainer and hold onto the handles.
Start pedalling by pushing through each foot and pulling on the handles alternately.
Adjust the resistance so that you can maintain a consistent pace while challenging yourself.
Continuously pull the handles and push through the feet for your desired time frame, or use one of our cross trainer workouts below.
Best Cross Trainer Workouts
1/ 30:30 Intervals
After your warm up, increase your pace or the resistance on the machine for 30 seconds on, and 30 seconds off. Push yourself to 8 or 9/10 exertion for the 30 seconds of effort, and reduce it down to 2/10 effort for the rest period. Repeat 3-5 times.
2/ Resistance Workout
Begin a climb by increasing the resistance in the following increments:
Low resistance 1-5 minutes
Moderate resistance 5-8 minutes
High resistance 8-10 minutes
And repeat 2-3 times.
3/ The Upper Lower Workout
Alternate between just working the arms and just working the legs. For 1 minute try to power the cross trainer with just the arms, for the following minute power with just the legs and let the arms hang. Repeat 3-5 times.
The Research
Check out the following links for further reading on the studies cited in this article.
Comparison of Energy Expenditure on a Treadmill vs. an Elliptical Device at a Self-Selected Exercise Intensity: https://journals.lww.com/nsca-jscr/FullText/2010/06000/Comparison_of_Energy_Expenditure_on_a_Treadmill.29.aspx
Exercise and Cardiovascular Health: https://www.ahajournals.org/doi/full/10.1161/01.CIR.0000048890.59383.8D
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