Most of us use the cross trainer to warm up before our actual workout. But cross trainer training can do far more than just move and warm up all the major muscle chains. Let's dive into the world of cross trainer workouts. What can you do at home with this cardio equipment, and what is the best and most effective way to train with a cross trainer? Who is the cross trainer particularly suitable for, and who should switch to other equipment?
What is a cross trainer?
A cross trainer can be found in almost every gym, in rehab centers, and often at home in the workout corner or gym room. In fitness facilities, it stands near bike ergometers and treadmills because it is a popular machine for warming up before starting an equipment circuit, strength training, or another workout session. You stand with each foot on a footrest and hold onto long, vertical handles at the front with your hands at the same time. The two front handles move diagonally to the footrests. Both are connected to a flywheel, which is set in motion by the simultaneous arm and leg movements. This mimics a movement that is quite similar to walking, running, or jogging. The difficulty level is set via the wattage.
What is the difference between an elliptical trainer and a cross trainer?
Visually, the two machines are not necessarily easy to distinguish from one another. While in Europe the cardio machine is more commonly referred to as a cross trainer, in English-speaking countries it is called an elliptical trainer, i.e., elliptical trainer. However, the movement sequences—especially of the feet/legs—are slightly different. This is due to the different location of the flywheel, which is perhaps the biggest difference between the two exercise machines. On a cross trainer, the flywheel is located at the back (rear drive)—this shortens the stride length a bit, and the leg movement resembles an up-and-down motion rather than an elliptical movement. The elliptical trainer has the flywheel at the front, allowing the leg movement to extend a bit further and remain flatter. Almost like Nordic walking.
The biggest benefits of training with a cross trainer
So we've already established that during a workout with a cross trainer, almost everything in the body has to move along. This is also its main strength: the major muscle chains in the legs and arms, and even to a certain extent in the core, back, and shoulders, are engaged during the movement. The pulling and pushing movements of the hands and arms, as well as the stepping movements of the legs, mobilize the whole body. Thus, alongside improving cardiovascular fitness, full-body muscle training is particularly noteworthy. Additional advantages include: - Boosted fat burning/weight loss - Strengthening core muscles leads to improved posture - Positive effects on mental health/mood improves through movement
Who is the cross trainer suitable for?
Training with a cross trainer or elliptical trainer is particularly suitable for those who want to exercise gently on the joints. The movements are fluid and the intensity can be adjusted depending on fitness level. In principle, you can work out with a cross trainer at any age. This cardio machine is also suitable for anyone who wants to train their cardiovascular system gently. Balance is also trained along the way. It is equally suitable for beginners and advanced users, as it can be customized to individual physical condition and fitness levels.
Disadvantages: What can't a cross trainer do?
Anyone assuming that working out on a cross trainer can replace all other training will unfortunately be disappointed. While the cross trainer or elliptical trainer is an excellent machine for a cardio workout and joint-friendly full-body training, it does not completely replace strength training. The resistance and adaptation stimulus are simply too low to build significant muscle. So if you're looking for muscle building and strengthening, you should definitely consider supplementary strength training. The cross trainer provides a great foundation and engages many muscles, which serves as excellent groundwork for further strength training. If you are also aiming to build bone density, working out solely on a cross trainer is also not enough. Due to the movement patterns, cross training is considered a low-impact exercise. Great if you want to protect your joints and bones. On the other hand, this type of training does not contribute significantly to bone strengthening—walking, jogging, or a treadmill are more suitable for that.
You can find an overview of all models in the Cross Trainer category.
Cross Trainer Conclusion: A recommended exercise machine for everyone
The cross trainer is suitable for almost everyone, from beginners to pros. You can train very gently on the joints, making it a great entry point, especially for overweight individuals and beginners to build baseline fitness. It delivers a comprehensive full-body workout, has a positive impact on the cardiovascular system and endurance, and can be customized to the user's fitness level. A cross trainer or elliptical trainer is excellent for warming up before your actual sports session because it activates many muscles at once. Through the stepping movement combined with operating the long handles, virtually the entire body gets moving. How it works is easy to learn, and once you get the hang of moving arms and legs opposite to each other, you can individually adjust the difficulty level depending on the machine and its settings.
