In our gym I hear them all the time: “Do you think we are not able to walk on that thing?” And almost all of these guys come to me after some time complaining, that their feet are aching or their neck etc. And when I watch their movements carefully it is obvious – but not for them – so.
We show you how to properly train on the elliptical or cross-trainer and where stress factors can come from. Under normal circumstances the elliptical trainer is ideal to do your cardio workout. The pros: they are ideal for joint-friendly endurance training. The cross trainers combine aerobic exercise with a gentle movement, which significantly reduces the load on all parts of the body compared to regular walking. By walking you load all your body weight (for a small time) completely on one foot. The elliptical takes all your body weight, but let’s you do the movement.
I know that this advantage is often underestimated, because your joint are currently pain-free, but consider you’ve had one of those sporting injuries and – then you think completely different – believe me. The devices trim all the major muscle groups in the legs, torso and arms. The movement is similar to regular running, just without the shock loads which puts a multiple of your body weight with every step.
How you do it right, and what the most common sources of error, we will demonstrate in the following description. Depending on the resistance you can burn on the elliptical machine up to 700 calories per hour. Start with a warm-up at low intensity for about five minutes, and then increase to your target heart rate. Most gear also allow reverse operation – with this however, you should already be familiar and just take this option if you are familiar with the forward training and have a good feel for movement coordination. The best would be – before your first reverse-workout, practice your slide movement on the exercise bike slow.
The most problems you get from :
1. Reading a book or magazine while working out
For some people working out on a cross-trainer means boredom. So they check the gym a 1000times and after a while – they start reading a magazine or a book. On the one hand side covering the display prevents training control, on the other hand, reading quickly leads to a bend forward posture. It would be better if you would use music from your MP3 player or an audiobook.
2. Tilting your hips with each step
The movement on the elliptical machine should be fluent and forward oriented. Avoid pendulum motions where you dodge your hips to the left and right – otherwise you risk pain coming from your spine. Instead, hold your pelvis slightly tilted and always directed forward – not to the side(s).
3. Poking out “your tush”
Don’t stretch out your tush when exercising. This is often a reaction of boredom or some people what to get into another position. The problem here -you often fall quickly into a hollow back and you risking problems with your “lumbar region”. Set up straight and the pelvis forward and straighten your legs during walking motion, but without the knee fully push through. If you need more variation, try to use the backward motion or switch to the exercise bike or rowing machine.
4. Steadily walking on your toes/forefoot
The steady walking on his toes/forefoot exhausts the power of your calf muscles. You need to keeping up contact with the whole foot on the pedal. Putting the whole foot on the pedal lets the thighs and glutes benefited more from the elliptical machine workout. In case your movement is just for a short interval – there is no problem with that.
5. Slightly touching the strides
Especially female users tend to just tough the handles softly – sometimes even with 1 or 2 fingers. To activate the core muscles of oyur upper body, you should grab strongly – Enclose the strides with your hands, and put some power into your arms for a powerful movement.
Put all things together – practize makes perfect (posture):
Keeping a good posture while your training is the be-all and end-all of working out.
a. You have to stand upright.
b. the body should be bent a little forward.
c. focus initially only on the correct, fluid movement of the legs,
d. the arm movement will be added later when you have perfect moves.