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7 Reasons To Train On An Elliptical Cross Trainer

Lifting a barbell and pouring sweat on a treadmill is not your story? Try exercising on an elliptical machine. Don’t convince you? Check out the list of advantages of this device below, and you will never want to exercise differently again.

The elliptical machine also called the elliptical cross trainer is widely used in fitness centers, however, more and more often it can also be found in home gyms or simply in the bedrooms of many people. It has slats that you tread and tubes to hold in your hands that allow the arms to work in conjunction with the movements of the legs when the entire mechanism moves forward and backward.

best elliptical cross trainer

The machine is popular because it is easier to bear for joints because it puts less load on running, for example. It also has a number of benefits, from muscle activation, through improving the health of the cardiovascular system, to strengthening the buttocks.

Check out five reasons why you should choose exercise on an elliptical cross trainer during your next workout

Best Reasons to train on an elliptical cross trainer

1. Not incriminating:

The elliptical machine is great equipment for people who return to exercise after a long break, who may have too much bodyweight to exercise in a different way. Such a machine helps prevent joint injuries such as feet, ankles, knees, hips and lower back. When the weight drops, the next step will be to start training on the treadmill and then even run in the fresh air.

2. You can exercise your upper and lower body:

Be careful with excessive loads and repetitive stresses that the elliptical machine can cause, because the movements and resistance are linear, they do not provide a variety of motion. It is important to change the way you move and change the machine over time. You can enter resistance for the upper body using the handles. Like a treadmill, moving in different directions on an elliptical machine will help prevent repetitive stress syndromes, allow your body to balance, catch balance, and provide better training.

3. You can choose your own intensity level:

Elliptical machines often have a drag setting feature that is a great way to check your condition. Although you can be tempted by many different types of training with the help of elliptical exercises, one of the best things you can focus on is maintaining a specific cadence while increasing resistance. Many resistance modes help you exercise your legs better and at the same time improve cardiovascular fitness.

4. Fights back pain:

One important thing to look for when choosing an elliptical machine is whether it has the function of running in an inclined position or not. Turning on slope during training is a great way to engage the back parts of the body, which are a key element of movement, and therefore such exercise can help relieve lower back pain. This feature can take your elliptical training to a higher level, also increasing calorie burning during whole-body training.

elliptical cross trainer for weight loss

5. Such exercises will involve more muscles:

There are elliptical machines that move sideways instead of forwards and backward. In a 2011 study by the University of Tampa, researchers showed that side machines burn more calories and fat at the same time than other elliptical and cardio trainers. The study showed that sideways movement uses more muscle than standard elliptical trainers. Also, other aspects obtained with such a machine brought significant benefits in the field of the cardiovascular system and weight loss.

6. Improves performance:

Fitness is the body’s ability to sustain high-intensity exercise over a long period of time. High-performance people are resistant to fatigue, have more energy and are less likely to develop heart disease.

Exercises on an elliptical cross trainer are an ideal endurance training because they stimulate the work of the whole circulatory system. Thanks to them, the heart becomes stronger and is able to pump larger amounts of blood. This, in turn, prevents the development of serious diseases such as hypertension, atherosclerosis, diabetes and coronary artery disease.

7. Reduction of fat around the waist:

Excess fatty tissue around the abdomen is the most common problem among overweight people. It happens that it affects even men and women with a slim body. The elliptical cross trainer works great in the fight against this defect. It is true that it will not break down fat cells only within the belt (in fact, no type of exercise will do it), but will increase the overall metabolic rate. As a result, the body will begin to get rid of fat from places where it is the most - primarily from the abdomen, but also from the thighs, hips, and arms.

Two Great Total Body Exercises

I don’t know about anyone else, but first thing in the morning, I’m as incoherent as a deer stuck in the headlights of a speeding semi. I really need something natural to amp me up. Something to get my blood flowing and something to shake the cobwebs out of my head. Well, fellow morning zombies, I found two very easy and very quick exercises that accomplish just that. And you don’t even have to take off your PJs.

best exercises

Mountain Climbers: Start off in the push-up position with arms fully extended, but not locked. The movement is simple, explosively bring either your left or right knee into your chest, and as your kicking it back out, explosively bring the opposite knee into your chest, as if you’re running in place. That’s one complete rep. You can do as many sets and reps as you feel comfortable with. Mountain climbers strengthen everything from your butt, thighs, and abs to your shoulders and upper back.

Plank-to-push-up: Start off in the plank position with your forearms flat on your mat. With either your left or right arm, push yourself into the push-up position. Then lower yourself back into the plank position. That’ a half rep. With the opposite arm used at the start of rep, push yourself back into the push-up position. Then lower yourself back into the plank position. That’s one complete rep. Do as many sets and reps as you feel comfortable with. This exercise targets the triceps, chest, shoulders, and abs with the added benefit of stabilizing the lower back.

And that’s it! These two exercises will accomplish a lot more than a cup of coffee and they’re ridiculously fast and easy. Enjoy your day!!

4 Tips to Make the Most of Your Spin Class: Using Spinning to Become a Better Cyclist

Spinning is a great way to stay in good cycling shape in the winter, when the weather keeps you indoors, or when you’re looking to shake up your routine and supplement your outdoor riding. With no traffic lights, cars, or coasting downhill, spinning is a fun and safe way to get in great shape for outdoor cycling. Here are four tips to make sure your time on the spin bike will translate to maximal gains on the road or trails.

tips for spin class

Spend More Time Sitting Down

Spin classes emphasize standing, “running”, and “jumps” (going from sitting to standing and back to sitting in quick succession). These practices are great for keeping the class interesting and matching routines to the music but don’t best simulate outdoor cycling where you spend most of your time sitting down.  

 For example, if you were attempt to ride your bike in what the spinning world calls “first position” (standing, with your hands as close to the center of the handlebars as possible), you would probably lose your balance and fall under a passing school bus. To strengthen your glutes and hamstrings for faster riding (and to look better in your bike shorts), you’re better off staying seated.

Give Yourself a Goal for Every Workout

Don’t just blindly go through your workout doing what your spin instructor tells you to do. You aren’t a robot. Instead, take an active roll in your workouts. Every day give yourself a concrete goal. For example, “Today I’m going to push as hard as I can on the hills and the sprints,” “Today I’m going to win the sweat puddle contest,” or “Today I won’t turn down the resistance until the instructor tells me to.” If you set yourself a small but achievable goal for each session, you will feel a sense of accomplishment after your workout, and the time will probably fly by too. When you get back on the road, you’ll be the one flying by your competitors or training partners.

Don’t Be Afraid to Ignore the Instructor

Instructors are trying to meet a whole range of needs in their classes: from those who just want to lose weight to the folks whose social life is spinning to the masochists there to suffer and suffer hard. If what the instructor is having you do doesn’t match your goal for the workout, then don’t be afraid to stand up, stay seated, add or remove resistance, cut your rests short, or get off your bike early. Hey, it’s your class, you should get out of it what you need.

Don’t Forget Why You’re There

Remember that you started spinning to get in shape for the road or trails. If spinning is threatening to kill your love of cycling, don’t be afraid to try something else to keep you fresh in the offseason. When the sun comes back out and the roads are clear, don’t feel bad leaving your friends and instructor in spin class for the summer. Better yet, invite them out for a ride with you. They’ll probably be asking you how you got so fast doing the same spin classes they were doing!