CROSS TRAINER

The Cross Trainer machine, as well as its close cousin the Elliptical, offers an excellent low-impact aerobic activity that unlike some other cardio machines challenges both your upper and lower body to provide a full-body workout.

Level: Beginner

Training: Cardiovascular

Equipment: Elliptical Glider, Elliptical Trainer, Elliptical Cross Trainer

1° Muscles: Biceps, Triceps, Pectorals (Pectoralis Major, Pectoralis Minor), Latissimus Dorsi, Quadriceps, Hamstrings, Gluteals (Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Calf Muscles (Gastrocnemius, Soleus)

2° Muscles: Trapezius, Deltoids, Rotator Cuff, Forearms

SET-UP
  1. Familiarize yourself with the console; several exercise variables should be available including time, resistance, incline, heart rate, and/or calories burnt.
  2. Maneuver one of the pedals to its lowest position, and use it to mount the machine facing the console.
  3. Place both of your feet flat on the pedals.
  4. Stand upright with a slight forward lean from your ankles.
  5. Grab the handles using a firm, but not tight, grip. If they have sensors to monitor your heart rate, ensure you hold on to that part of the handle.
EXECUTION
  1. Start to pedal at a comfortable even pace from the onset.
  2. As you start to pedal, the console should turn on at which time you can enter your personal details such as age and weight, and set your preferred exercise parameters.
  3. Gradually increase the intensity at which you pedal to an appropriate level for the workout you wish to perform.
  4. As you push down and backward with one leg, allow your opposite arm to swing towards you with its corresponding handle.
  5. Keep pressure off your toes by pushing through your heels on the downward stroke.
  1. Keep your feet flat on the pedals for the majority of the pushing (backward) motion, only at the very last part of the push should you allow your heel to lift.
  2. Keep your neck and shoulders relaxed throughout the full range of motion.
  3. Keep your knees slightly bent, and avoid locking them at the end of the backward stroke.
  4. Stand up straight, and avoid leaning forward through your hips.
  5. If you feel any numbness in your feet try repositioning them on the pedal, and ensure to push through your heels.
  • Whilst it is best to engage both your upper and lower body when using a Cross Trainer, most machines also have stationary handles to hold on to if required to provide a legs-only option, which can be advantageous for those suffering upper body ailments.
  • To add variety to your workout try pedaling in reverse.
  • Step Machine
 

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STEP MACHINE
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