Cross trainer workouts?

tunguska

I usually us the spin bikes in the gym but Im gonna have to use the Cross trainer for the next few weeks. I;ve never used them before so does anybody know how to get a good session done on them? I normally train at a fairly high high intensity(on hard days) so is it even possible to get a good session done on the X-trainer or is it strictly a moderate intensity machine?
If anybody has any specific workouts they have for the X-trainer I'd be interested to hear the details.
Cheers

woodchopper

tunguska wrote: »

I usually us the spin bikes in the gym but Im gonna have to use the Cross trainer for the next few weeks. I;ve never used them before so does anybody know how to get a good session done on them? I normally train at a fairly high high intensity(on hard days) so is it even possible to get a good session done on the X-trainer or is it strictly a moderate intensity machine?
If anybody has any specific workouts they have for the X-trainer I'd be interested to hear the details.
Cheers

One of the main problems when posting on a Health and Fitness forum is that they do not understand high intensity training for an endurance athlete. They would tell you that a few squats and deadlefts is sufficient in burning the calories to keep the weight off. While this is correct you dont get fit from this type of training!

Have you a heart rate monitor?

If so set the elip machine to a high level ie 15-17 and push until you get your heart rate up to your lactate threshold then reduce slighty before repeating. Its a case of going by feel but you can get 20 minutes of very high quality work done. Moderate effort for an hour or so is very boring so when I was a kid high intensity cross training was a greater bang for my buck.

PS: Dont forget your protein shake afterwards!

tunguska

woodchopper wrote: »

One of the main problems when posting on a Health and Fitness forum is that they do not understand high intensity training for an endurance athlete. They would tell you that a few squats and deadlefts is sufficient in burning the calories to keep the weight off. While this is correct you dont get fit from this type of training!

Have you a heart rate monitor?

If so set the elip machine to a high level ie 15-17 and push until you get your heart rate up to your lactate threshold then reduce slighty before repeating. Its a case of going by feel but you can get 20 minutes of very high quality work done. Moderate effort for an hour or so is very boring so when I was a kid high intensity cross training was a greater bang for my buck.

PS: Dont forget your protein shake afterwards!

Cheers Woodchopper. Thankfully I wont need to use the X-trainer for now(false alarm in relation to a post-marathon knee issue). But I'll write down what you said just in case I'll need use it at some stage in the future.

brownej

woodchopper wrote: »

One of the main problems when posting on a Health and Fitness forum is that they do not understand high intensity training for an endurance athlete. They would tell you that a few squats and deadlefts is sufficient in burning the calories to keep the weight off. While this is correct you dont get fit from this type of training!

Have you a heart rate monitor?

If so set the elip machine to a high level ie 15-17 and push until you get your heart rate up to your lactate threshold then reduce slighty before repeating. Its a case of going by feel but you can get 20 minutes of very high quality work done. Moderate effort for an hour or so is very boring so when I was a kid high intensity cross training was a greater bang for my buck.

PS: Dont forget your protein shake afterwards!

While the H&F forum does have alot of people who lift weights, they will not necessarily advocate lifting weights if the OP isn't looking for that.

In this case OP The Cross trainer can be used for higher intensity cardio also.
Most crosstrainers have the following variables that can be adjusted.
The resistance on the machine
The Incline
How fast your willing to go on it.
Its pointless me telling you what level to set the machine at as each brand and model of machine is different and has a different level.

You don't mention what type of high intensity training you like to do.
If it is steady state then you can set the cross trainer to reasonably high resistance, set the inline to normal (until you get familiar with the machine) and then aim to keep a set RPM level. You can use your Heart rate as a guide too. Most decent cross trainers have Heart rate sensors on the handles that you'll be holding anyway so it may not be necessary to use a chest strap.
Cross trainers are good for doing intervals too.
Go hell for leather for 40s and then easy for 20s. Or whatever intervals you like doing. Its a great way to increase fitness.

Of course whatever training style you do is completely dependent on what your goals are. It can be good to have a bit of variety and change things up a bit. I would definietly recommend the cross trainer as a training tool. Don't be put off by other people just going through the motions on them. They can be used very effectively.

I wouldn't necesarily recommend a protein shake afterwards like the other poster. Its a supplement. If you are lacking protein in your diet and need a convenient protein source then have one. They are not magic. Just a supplement. Just because you're exerciseing doesn't automatically mean you need to be chugging shakes.

woodchopper

brownej wrote: »

I wouldn't necesarily recommend a protein shake afterwards like the other poster. .

I guess irony is not one of your strong points

Dravokivich

woodchopper wrote: »

I guess irony is not one of your strong points

That was irony?

tunguska

brownej wrote: »

While the H&F forum does have alot of people who lift weights, they will not necessarily advocate lifting weights if the OP isn't looking for that.

In this case OP The Cross trainer can be used for higher intensity cardio also.
Most crosstrainers have the following variables that can be adjusted.
The resistance on the machine
The Incline
How fast your willing to go on it.
Its pointless me telling you what level to set the machine at as each brand and model of machine is different and has a different level.

You don't mention what type of high intensity training you like to do.
If it is steady state then you can set the cross trainer to reasonably high resistance, set the inline to normal (until you get familiar with the machine) and then aim to keep a set RPM level. You can use your Heart rate as a guide too. Most decent cross trainers have Heart rate sensors on the handles that you'll be holding anyway so it may not be necessary to use a chest strap.
Cross trainers are good for doing intervals too.
Go hell for leather for 40s and then easy for 20s. Or whatever intervals you like doing. Its a great way to increase fitness.

Of course whatever training style you do is completely dependent on what your goals are. It can be good to have a bit of variety and change things up a bit. I would definietly recommend the cross trainer as a training tool. Don't be put off by other people just going through the motions on them. They can be used very effectively.

I do have a HR monitor so no problem there and the intervals I'd be doing would be on the longer side(20mins @ Threshold x 4). I'll give it a go anyway as I'd like to have an alternative to running and cycling. Cheers

dines08

Dravokivich wrote: »

That was irony?

So many jokes... So little time
It was more proteiny than irony