Content

• To step
• Part 1 of 3: Using a cross trainer
• Part 2 of 3: Getting the most out of your workout on the cross trainer
• Part 3 of 3: Preparing for the training

A cross trainer is a stationary exercise machine that you can use for exercises such as climbing stairs, walking, running or sprinting. It's a great, low-impact cardio that can burn a lot of calories. Just like any fitness equipment, proper use is essential to obtaining the most effective workout and preventing injuries.

To step

Part 1 of 3: Using a cross trainer

1. Get on the machine facing the monitor. Be careful when entering the machine. The pedals can start moving when you do that and before you know it you lose your balance. Grab the handlebars while getting on to help you balance.
2. Begin pedaling to turn on the device. If you take a few steps forward on the machine, the display should turn on. If not, look for a home button.
3. Start pedaling at a steady pace. Your arms should swing with the handles. When your left foot goes down (extending that leg), the right handle should be pulled toward your body. The same goes for when your right leg goes down.
4. Don't lock your knees. Keep the knees slightly bent as you straighten the leg with each stroke. Note that it is similar to riding a bicycle without sitting down, but where the up and down movement is less pronounced.
5. Increase the resistance. Faster is not always better on the elliptical. Increasing the resistance will make it so that you have to push harder on the pedals forcing your muscles to work harder.
6. Change your direction on the pedals. The pedals on a cross trainer can also move backwards. Moving back not only brings variety to your training, but also strains other muscles than moving forward. Moving backwards on the machine mainly trains your hamstrings and glutes.
   • Kicking backwards can be stressful on your knees. Be careful if you have a knee injury.
7. Use the swing arms. Some machines have movable swing arms and others have fixed ones. The movable swing arms give you a more full body workout, but therefore place less stress on your legs and buttocks.
   • You can choose not to use the swing arms for a more intensive lower body workout. This will require more balance and make you more aware of your posture.
8. Increase the incline and resistance during your workout. Increase the resistance and incline in five-minute intervals. Start with a basic pace that feels comfortable but is challenging. Do this for two minutes, keeping the incline even. Then increase your speed for another two minutes. Allow yourself to recover at a slower pace for a minute. Then increase the incline or resistance again and repeat the pattern.
   • Depending on your fitness goals, you can adjust this training routine.

Part 2 of 3: Getting the most out of your workout on the cross trainer

1. Sit back on your heels. Take the pressure off your toes. If you put all your weight on your toes, your feet can go numb. If you put the weight on your heels, your muscles will have to work harder and your stamina will increase so you can train for longer.
2. Stand upright. Do not lean forward too much on the railings. This makes training easier but ultimately less effective. If you are standing upright, you can work on your abs and core muscles on the elliptical during training.
   • Try not to put too much of your weight on the railings. Rather, lean back slightly so that your back is straight and most of your weight is on the pedals.
3. Don't do the same workout every day. While the same training day after day can be effective in the beginning, it can eventually stop you from progressing. Not only will changing your routine keep your workouts more engaging and interesting, it can greatly increase the effectiveness of each session.
   • Interval workouts, where you change the intensity and incline of the machine, can be changed and tweaked every few weeks to add challenge and variety.
4. Avoid distractions to stay focused on your workout. Watching TV or reading while exercising may seem harmless, but it will be too distracting to get the most out of your workout. Eliminate distractions and stay aware of your body. That way you can be sure that you have good posture, that you maintain a steady pace and plan ahead for the next phase of your workout.
   • Some people enjoy listening to music or podcasts while exercising. Use this wisely. You can be the type of person who can watch TV or listen to music and still get focused exercise. Most importantly, you focus on your body and adjust the equipment as needed to keep your workout dynamic, challenging and safe.
5. Watch the monitor. It can tell you how many calories you've burned, how many steps you've taken, and how long you've been exercising.

Part 3 of 3: Preparing for the training

1. Set a goal for your workout on the elliptical. Before you even get on the machine you need to have an idea of ​​what you want to achieve for the day. Just getting some exercise on the elliptical is not the most effective or efficient way to train. Make sure you have an idea of ​​the time you plan to spend on the machine and the level of training you plan to get. EXPERT TIP

   Please take a moment to get to know the console. Most machines have a digital monitor. Before starting your workout, find out where the incline buttons are and figure out how to adjust the resistance.

   • Some elliptical cross trainers have a sticker or other label on them with instructions on how to operate the machine. Each machine is a little different, so take the time to use the console before starting your workout.
   • When you are at the gym, they may have posted their own instructions with additional information. You can also ask one of the trainers to help you set up the machine.
2. Indicate your weight and age. Most elliptical cross trainers allow you to enter your weight and age. That way, the machine can help you keep track of how many calories you have burned during your workout.
   • The handles on some machines have sensors that can also measure your heart rate.
   • On some machines, you can plan a workout by adding some extra information, such as how many calories you want to burn, how long you want to train, or what intensity level you are aiming for.
   • For a moderate workout, your heart rate should be 50 to 70 percent of your maximum heart rate. For a vigorous workout, aim for 70 to 85 percent more. To calculate your maximum heart rate, subtract your age from 220 years. So if you are 31 years old, your maximum heart rate is 189.
3. Learn how to adjust the slope. Changing the incline of the machine can have a big effect on the intensity of your workout. By keeping the machine on a low incline, you can get a workout similar to cross-country skiing. An intermediate slope is more like a bike or spin workout, and a large slope is more like climbing stairs.
   • You can adjust the settings at any time to keep your workout varied and help you focus on different muscles.