Cross trainer fitness tips

Tim Robbins

Hi,
This is a question for anyone who uses a cross trainer. How long do you stay on it for and what distance do you do?

Today, I was on for forty minutes and did 6.1 km. This was at level 10.

Thanks.

Eircom_Sucks

im doing a program in my cross trainer in the gym

the fitness instructer has me doing 15 mins on it on the cross country intermediate level , some minutes hard as fook , some mins easy its like hiit for cross trainers , your effort is up and down

suppose it depends on what your goals are

mine is to lose weight and tone up

corkcomp

the distance or resistance level doesnt matter tbh, especially the resistance level as this would be different on all machines. What matters is heart rate / effort and time. also try intervals so go flat out for 1 minute, rest for 1 min 30 sec and so on .

Tim Robbins

corkcomp wrote: »

the distance or resistance level doesnt matter tbh, especially the resistance level as this would be different on all machines. What matters is heart rate / effort and time. also try intervals so go flat out for 1 minute, rest for 1 min 30 sec and so on .

I thought it was about keeping your revs up at 60+ thus keeping your heart beat up?

metamorphosis

Tim Robbins wrote: »

I thought it was about keeping your revs up at 60+ thus keeping your heart beat up?

Not really. It's all relative to the person and its all about your heart rate. Once your heart rate is up and you are sweating and working hard, the number, distance, resistance on these machines is irrelevant. All about working at a level that challenges you. There is no pre fixed revs to keep a persons hr up.

Tim Robbins

ULstudent wrote: »

Not really. It's all relative to the person and its all about your heart rate. Once your heart rate is up and you are sweating and working hard, the number, distance, resistance on these machines is irrelevant. All about working at a level that challenges you. There is no pre fixed revs to keep a persons hr up.

Well the sweat was dripping from me. I am just under 35. I need to be aerobically very fit. I am just wondering what is a good goal for me?

I have a broken toe at the moment so can't run but there's no impact on the cross trainer so it's ok.

Eircom_Sucks

get a heart rate monitor , work out target heart zones and do it

Nate--IRL--

I'll recommend Intervals too. IMHO after you can maintain 30mins at a relatively high HR (say 150+bpm) It is time to look at interval training. Intervals will prevent you getting stuck in a comfort zone of fitness, as well as continuing to improve your aerobic fitness. Google HIIT for more info.

Nate

gerardduff

Tim Robbins wrote: »

Well the sweat was dripping from me. I am just under 35. I need to be aerobically very fit. I am just wondering what is a good goal for me?

I have a broken toe at the moment so can't run but there's no impact on the cross trainer so it's ok.

I'm a fan of the cross trainer so I thought I'd add to this thread.

If you are working up a sweat you're likely to be in the right zone to get aerobically fit.

Just to say, aerobic fitness means that you have an efficient oxygen transport system. In practice this means you are not in any severe oxygen debt (stress) for the duration of the exercise. It also means that your pulse and breathing stabilise quickly, that is, within say 30-60 seconds of stepping off the machine. Now you are making good use of the oxygen you are inhaling, your lungs are functioning well and your heart is healthy.

Also, the cross trainer is a good choice of non-load-bearing exercise as it is
a full body work-out, legs, arms, and core (abdominal) stability will improve on the x-trainer.

The cross trainer is the most engineered piece of equipment in the gym, in terms of body mechanics, so it is a good choice for gaining or maintaining fitness, especially if you have an injury. Paula Radcliffe used it to prepare for Beijing, she was very fit but had zero road time (weight bearing exercise) in the legs and that showed on the day.

People use a few general 'rules of thumb' for getting aerobically fit. One is to maintain a particular heart rate..say 70-80% of your max heart rate. Another is to maintain a level of intensity where you could just about have a conversation with the person next to you.

Another, probably better one is to time your recovery, this is what you'll end up doing if you stick at this fitness lark. Short of going to a V02Max clinic it is probably the best judge of fitness.

If you are serious about getting fit you will occasionally have to break these rules and push yourself on the machine, this is why intervals and pre programmed routines are a good idea. Also, you should concentrate on the task or programme you have set yourself; At least for part of the time and don't push yourself until you have properly warmed up.

Having said all that, don't over do it, have fun and enjoy getting fit! Enjoy the process and the results and mix the routine around to keep things fresh. That should really be your main goal.

Tim Robbins

gerardduff wrote: »

Having said all that, don't over do it, have fun and enjoy getting fit! Enjoy the process and the results and mix the routine around to keep things fresh. That should really be your main goal.

Thanks for that. When I really up the reeves and am working sweat sometimes I almost get pains in my eyes. It's like they get a bit stingy. Anyone else get this?

It goes away really quickly if I stop and only happens when I really push myself.

So I am not worried about it.

xgtdec

i gave up on cross trainers..after 15 minutes my toes go numb so i stick to bike and rowing...bad circulation i guess:p

gerardduff

Tim Robbins wrote: »

Thanks for that. When I really up the reeves and am working sweat sometimes I almost get pains in my eyes. It's like they get a bit stingy. Anyone else get this?

It goes away really quickly if I stop and only happens when I really push myself.

So I am not worried about it.

The salt in sweat will sting your eyes, it's a common enough problem.

Eircom_Sucks

i did 3.3km in 15 mins on it at that pace id have 10k in 45 mins and to be honest i wasnt going that fast so op maybe you should move faster my average rpm was between 65-70

Tim Robbins

Eircom_Sucks wrote: »

i did 3.3km in 15 mins on it at that pace id have 10k in 45 mins and to be honest i wasnt going that fast so op maybe you should move faster my average rpm was between 65-70

My average rpm was similar. I don't trust all the readings from these machines.

gerardduff

Tim Robbins wrote: »

My average rpm was similar. I don't trust all the readings from these machines.

I don't think you can compare different machines. Not least as different brands/versions are geared differently. They are also calibrated differently so comparing the wattage output is a bit 'spinal tap' (if you are familiar with the 80's (?) spoof movie....My amp goes up to 11 type of thing).

What does make sense though is if you use the same machine each time, you could take a mental note of your total wattage for a particular preset drill.

Personally I think the feedback you get in terms of tiredness is the important statistic and is the one you should listen to.

Also, the stiffer gears, which simulate going up hill, should require input from arms and legs, whereas the more easy gears should be used to spin with legs only, while gripping the centre handles.

Spinning requires balance and concentration and a good warm up. It can be dangerous too, like all intense non load bearing exercises, as the only thing holding you back is your fitness level, so be careful and take your time...don't spin until you're ready and don't spin for more than a 60secs. 20secs is enough even for a very fit person...in my humble opinion/experience...for what it's worth...at the end of 'match of the day'....ahem...

<goes back to work now>

P.S. Happy workout!

connewitz

Tim Robbins wrote: »

Hi,
This is a question for anyone who uses a cross trainer. How long do you stay on it for and what distance do you do?

Today, I was on for forty minutes and did 6.1 km. This was at level 10.

Thanks.

Hi I am doing 50 min every second day with a RPM between 60-70 depending on level. Level 4 - 70 rpm, Level 5 - 65 rpm, Level 6 - 60 rpm, Level 7 - 55 rpm and so on until Level 10 - 40 rpm. I do think, that it does not count km but instead you get RPM because you are not running and use different leg and arm movements. I always use a preset program for cardio for 30 min. I do have a Pro Form 280 Razor and use program 14 or 15 for the cardio. This runs from RPM 55-70. Sweat is running!!! Then I am just switching between RPM 60 on Level 5, RPM 55 on Level 7 and to Level 4 on RPM 70. This is more for endurance and I go every Level for 5 min only Level 4 on 70 RPM I do for one minute without using the handles. As far as I do know it is important to do a good cardio workout to loose body fat and the rest is endurance.:cool:

Odats

I'm on 15 minute interval at the moment after strength session 1 minute at 3/10 resistance and 30 secs 8/10 resistance going full pelt. Doing this once a week on top of 4 Muay thai sessions, one other strength day do the same interval on the rower after weights and two conditioning circuits.

connewitz

[. Doing this once a week on top of 4 Muay thai sessions, one other strength day do the same interval on the rower after weights and two conditioning circuits.[/QUOTE]

Never heard of Muay thai . What is that?
As I can see you are doing all your training in the gym. Okay I do my training only at home so can`t really compare. Just want to keep the weight off (I am 52 and stopped smoking 3 months ago). Until now it works.

TommyKnocker

connewitz wrote: »

Never heard of Muay thai . What is that?

Muay Thai

https://www.youtube.com/watch?v=AUf1ZLK5q_Q

M

mollydog99

I do 40 minutes at level 7, alternating the hand positions from difficult to medium to easy every 3 minutes. That way I don't get bored.

connewitz

Thanks! Now I do know what it is. Really a sport for men. My daughter has done kick boxing as a child. Looked a little bit like this.

connewitz

mollydog99 wrote: »

I do 40 minutes at level 7, alternating the hand positions from difficult to medium to easy every 3 minutes. That way I don't get bored.

It seems to me that everyone has a different cross trainer and uses different techniques on it. I can`t adjust my handles on mine but the intensity level for the legs. Intensity level 10 is like running with someone hanging on to your legs! And the manufacturer recommends no more than 50 RPM on level 10. So it really is all depending on the type of cross trainer. I just want to figure out how I can get more out of my training. I done all preset programs and it takes me longer to get warm and sweat. But I will train no longer than 50 min because I do have health issues with my lower back. So can someone help me and give me a tip how to raise my pulse quicker!?