Elliptical cross trainer machines provide an effective low-impact workout. They are relatively easy to use and are appropriate for weight-loss and overall body toning. According to the American Council on Exercise, you can burn eight to nine calories per minute on an elliptical machine. Calorie expenditure varies with different levels of workout.
Interval Training
Elliptical cross trainers are ideal for interval training. You can include moderate, low and high-intensity workouts in one routine simply by varying the speed at which you pedal. To begin an interval training session, warm up for about five minutes at a moderate pace. Increase the speed of your pedaling for one to three minutes, riding the equipment as fast as you can. Then slow down and resume your moderate pace while you recover for two to five minutes. Start out with short bursts and increase the time you spend in each period as you gain strength and endurance. Vary the times to avoid boredom with two minutes bursts and four minute recovery periods until you can do five minutes in each phase. Dr. Len Kravitz reports that interval training burns more calories more efficiently than steady pedaling.
Adjust Settings
Most elliptical machines come with adjustable settings that can provide additional variations to your routine. Electronic heart monitors and pulse meters that measure track speed, calories burned and miles ridden on built in to most models. If your elliptical trainer allows, vary the level of the trainer to provide uphill rides at varying degrees. Raise the incline on the front of the machine two or three inches at a time to increase the intensity of your ride. Pedal backward to work a different set of muscles. Use the arm handles to get a total body workout, or leave your arms at your sides to get a more intense core workout. By not holding onto the handles, you force yourself to engage your abdominal and core muscles to maintain your balance. Finally, increase the tension on the pedals so that you have more resistance to build upper and lower body strength. Turn up the resistance one click at a time as you develop strength to avoid injury.
Free Weights
While the handlebars on an elliptical cross trainer work the upper body during a workout, you can add additional upper body strength by using free weights during a session. Make sure your machine is on a solid surface and that you have enough room on both sides of the machine before bringing in free weights to the workout. Start the workout with a free weight in each hand. Hold your arms out to your sides and lift the weights as you continue pedaling. Work your triceps by reaching one arm up at a time and lowering the weight behind your shoulder. Repeat on the other arm.
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