A cross-trainer, which also is known as an elliptical machine, is a stationary piece of exercise equipment that made its debut into the world of health and fitness in the 1990s. Elliptical machines can provide users with a number of benefits. According to the University of Maryland Medical Center, using an elliptical machine can burn as many if not more calories than running on a treadmill. Other benefits include improving cardiovascular health, building strength and toning -- all while reducing the impact to joints compared with running outdoors or on a treadmill.
How the Cross-Trainer Works
To use a cross-trainer, a user stands upright with his feet on the foot pedals and hands on handle bars. The use of handle bars is optional, but putting as many muscles into motion optimizes your workout.
Most mid-range and high-end cross-trainers will have a control panel into which a user can program a variety of preferences, include choosing a programmed workout and/or manually adjusting intensity as the workout progresses. Additionally, a user also might receive feedback during the workout, such as heart rate, calories burned and distance traveled.
Benefits
One of the main reasons cross-trainers have gained popularity is that they offer an intense cardiovascular workout without stressing the joints. Unlike stationary bicycles or stair climbers, elliptical machines also can engage the upper body as well as the lower body. Because the legs are the primary driving force of the machine and adjustable resistance is an option, the elliptical is accessible to beginners and cardio buffs alike.
Optimize a Cross-Training Workout
To optimize a cross-training workout, a user should first focus on posture and alignment, making sure that his knees are in line with his toes and the instep of his feet are parallel. If the handle bars are being employed, they should not be gripped too hard, as this can reduce blood flow to upper body extremities and draw tension to the neck and shoulders. For those interested in weight loss and toning, keeping the abdominals actively engaged will maximize the caloric output, not to mention reduce the likelihood of back strain.
Recommendations
As with all exercise, there are precautions to be taken with a cross-trainer. When mounting, use the handlebars for balance, as the pedals often move if they are in the middle of a rotation. Additionally, it is wise to warm up and cool down with lower-intensity resistance. Failing to warm up and cool down can lead to muscle strain or injury, especially with a higher-intensity workout. Always work out within appropriate limits, taking care to stop if you feel dizzy or faint.
References
- University of Maryland Medical Center: Recommended Exercise Methods
- "The Complete Idiot's Guide to Short Workouts"; Cane and Glickman; 2000
- American College of Sports Medicine Resources for the Personal Trainer, 2007
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