Most of us use the cross trainer to warm up before our actual workout. But cross trainer workouts can do far more than just move and warm up all major muscle chains. Let's dive into the world of cross trainer workouts. What can you do at home with this endurance machine, and how do you train best and most effectively with a cross trainer? Who is using a 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 facilities, and often at home in the workout corner or fitness room. In sports facilities, it stands near the bike ergometer and the treadmills because it is a popular warm-up machine before moving on to a machine 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 handles at the front move diagonally relative to the footrests. Both are connected to a flywheel, which is set in motion by the simultaneous movements of the arms and legs. This mimics a movement that is quite similar to walking, running, or jogging. The level of difficulty is set via the wattage.
What is the difference between an elliptical trainer and a cross trainer?
Externally, the two machines are not necessarily easy to distinguish from each other. While in Europe the cardio machine is usually called a cross trainer, in the English-speaking world people speak of an elliptical trainer, i.e., an elliptical trainer. However, the movement patterns – especially of the feet/legs – are slightly different. This is due to the different location of the flywheel, which is probably the biggest difference between the two fitness machines. On a cross trainer, the flywheel is located at the back as a rear drive – this shortens the stride length slightly and the leg movement resembles an up-and-down motion rather than an elliptical movement. The elliptical trainer has the flywheel in the front, allowing the leg movement to extend further and remain flatter. Almost like Nordic walking.
The biggest benefits of training with a cross trainer
So we have already established that during a workout with a cross trainer, almost everything in the body has to move along with it. This is also its strength: the large muscle chains in the legs and arms, and even to a certain extent in the core, back, and shoulders, are included in the movement. The pushing and pulling movements of the hands and arms as well as the stepping-like leg movements mobilize the entire body. Thus, alongside improving cardiovascular fitness, full-body muscle training is particularly worth highlighting. Further benefits are: - Boosted fat burning/weight reduction - Strengthening of the core muscles leading to improved posture - Positive effects on mental health/mood improves through movement
Who is the cross trainer suitable for?
Training with a cross or elliptical trainer is particularly suitable for those who want to exercise in a joint-friendly way. The movements are fluid and the intensity can be adjusted according to fitness level. In principle, you can also train with a cross trainer at any age. The cardio machine is also suitable for anyone who wants to gently train their cardiovascular system. Balance is also trained along the way. It is equally suitable for beginners and advanced users, as it can be individually adjusted to personal physical condition and fitness.
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.
FAQ: Frequently asked questions about cross trainers
What are the disadvantages of a cross trainer?
Three are significant: It takes up a lot of space and is not foldable. It is tall, so in rooms under 2,20 m ceiling height, it gets tight. And the movement is guided – anyone looking for variety might find it monotonous over time. If you can live with that, you get a machine that hardly wears out.
Who is a cross trainer not the right choice for?
For anyone training for a running competition: the movement resembles running, but does not replace it. Likewise for very small rooms – a rowing machine or an exercise bike is the better choice there. And if you specifically want to build muscle, you need weights instead of an endurance machine.
What are the benefits of a heavy flywheel mass?
A smoother stride. A heavy disc balances out the peak forces in your pedaling, while a light one makes the movement feel jerky. Our machines range from 12 to 26 kg – from about 16 kg, the difference becomes clearly noticeable.
Can a cross trainer be folded?
Ours cannot. The design with long swinging arms hardly permits it – a cross trainer needs a fixed spot. However, all models have transport rollers and can be moved.
Is the cross trainer gentle on the joints?
Yes, because your foot never leaves the pedal. There is no impact like with running, but the movement sequence resembles running. That is why it is often the choice for anyone who wants to run but has knee problems.
How loud is a cross trainer?
Quiet. Belt drive and magnetic resistance operate contact-free, there is no motor and no footfall – all that remains is the hum of the flywheel. Usually, you hear your own breathing more clearly than the machine.
