Cross-Trainer / Elliptical
What even is an elliptical?
Elliptical is just another name for a cross-trainer, most often used by our American cousins. It doesn’t really matter what you call it – as long as you use it for exercising and not turn it into an expensive clothes rack!
Given their many advantages, such as accessibility and low impact on joints, ellipticals are great machines for working out from the comfort of own home. However, most exercisers never receive guidance on how to operate an elliptical machine properly – that may be the reason why trainers frequently observe clients utilising them improperly. To help you get the most out of your cross-trainer, we’ve listed the most common DOs and DON’Ts of an elliptical workout.
DOs
Maintain a good posture.
A bad posture can quickly become a problem, as when you repeat a movement over and over, you want to do so in a good alignment to protect your joints and muscles. Stand tall and place equal amounts of pressure on your feet and legs, with your core engaged to avoid any back issues. Your upper body should not be taking the brunt of your weight. Keep your feet flat on the pedals to avoid straining your calves and reduce the risk of shin splints. Focus on a smooth and fluid motion. The elliptical is designed to mimic the natural motion of walking or running, so don’t interrupt the flow with jerky movements.
Also worth noting: Keep your shoulders back and down. People frequently use their arms to push and pull, but keep their shoulders raised up in a defensive posture. This causes bad posture, tight neck and trapesius muscles, and possibly even headaches.
Hanging out at the same resistance level for your entire workout is a big no-no.
The resistance control is there for a reason, and can help make your muscles and joints stronger, as well as giving you a cardio workout. By staying at the lowest resistance level during your entire workout (or by staying at the same level throughout all training days), your body will adapt and become more efficient over time, resulting in less of a calorie burn, muscle building, strength, endurance and tone.
Example workout: To get the most out of your workout and ensure you keep on making progress, we recommend starting at a low level for a 2–4 minute warm-up. Then, advance your level every 4–5 minutes until your breathing becomes too difficult to hold a conversation. Then, cool down for another 3-4 minutes. Remember to stretch before and after the workout too!
Always start with a warm-up before you begin pushing yourself hard. It can be as simple as a 5-minute walk to get your heart rate up. Stretching before and after the workout helps prevent injuries, aids in recovering from post-workout soreness and keeps you flexible.
As with any other exercise, stay hydrated throughout the workout.
DON'Ts
Don’t lean too far forwards or backwards while on the machine. This could put unnecessary strain on your lower back.
Don’t pedal backwards. This may cause you to lose your balance and fall off.
Don’t slouch or arch your back. This puts excessive pressure on your lower back and can result in muscle strain or injury.
Don’t rely on the machine’s console to measure your progress. Instead, listen to your body, increase intensity gradually and pay attention to how your muscles feel.
By following these DO’s and DON’Ts, you’ll be able to enjoy all the benefits of using an elliptical trainer – a low-impact, total-body cardio workout that places minimal stress on your joints. Remember, form and technique are the key to an effective workout and reducing the risk of injury.
Happy exercising!
Check out our state-of-the-art elliptical / cross-trainer!
Commercial Smart E-77 Magnetic Cross Trainer
You will not find this commercial cross trainer anywhere else in Ireland. With its sleek design, this top of the range piece of home gym equipment has all of the functionality that you need, at an an exceptionally good price. The control console has a dial functionality and an LCD screen. The pedals are extra large and skid proof to keep you safe. Listen to your favourite podcasts or music on your Bluetooth headphones as you work out.
