Last but not least, we have the classic workout structure of distance and time. Working towards goals – such as walking x amount of miles on the cross trainer, going for a solid hour, or the combination of both – is a great way to keep pushing yourself and tracking your progress, for example, how far you can go in 30 minutes, or how long it takes you to reach a milestone distance.
This cross trainer workout plan lasts four weeks, but you can repeat it as often as you’d like. It involves three workouts per week, which is sustainable for most people and gives you time to rest and recover. You can choose which days you exercise depending on your schedule, but try to give yourself a day between workouts if possible. When it comes to HIIT workouts, you can decide how long you want to work and rest for, but we recommend following a similar structure to this HIIT cross trainer workout plan.
Cross training is a fitness strategy used to avoid injury, add variety and train aggressively and safely by replacing some of your weekly primary exercise with secondary exercise(s). Cross training exercises utilize different muscles and/or movements in your arms, core, and/or legs – than that of your primary exercise. For example, imagine if running or hiking is your primary mode of exercise. For cross training to be applied properly you will add a secondary exercise(s) like an elliptical trainer and/or rowing machine, for reasons explained below.
The ‘Easy’ cross training method – EZ for short – indicates your secondary exercise selection uses muscles and movements that are in total contrast with the primary exercise. For example, if you are a runner or hiker your EZ cross training choice could be swimming or rowing. EZ cross training allows your muscles to recover – while not having to reduce exercise intensity – while continuing to improve overall fitness.
The ‘Aggressive’ cross training method – AG for short – specifies your exercise selection will use similar muscles and muscle actions as your primary exercise. If you are a runner or hiker your AG cross training choice could be the Elliptical Trainer or Stair Climber. In this example your running/hiking muscles are working similarly, but with less stress and impact. This method does not allow for as much recovery but worth trying if you need to be more aggressive in speeding up your training results.
Sometimes it isn’t possible to have a perfect distinction between an EZ and AG cross training exercise. If you are a runner/hiker and want to cross train with road biking, that is totally fine and common. Biking will stress the quads like hiking and running, but it’s not weight bearing. So, in this example, biking more closely resembles AG not EZ.
In the chart below I will provide EZ and AG examples of cross training. And, when an exercise skews toward EZ or AG I will just designate it as such. An ‘X’ in the chart below indicates that the exercise is the primary exercise and therefore NOT a cross training option.
Cross trainers (elliptical trainers) are one of the most popular forms of cardio training on the market. They provide for low-impact workouts that are less stressful on your joints while helping you to strengthen your cardiovascular system – the heart and lungs.
The motion of a cross trainer is somewhere between walking or cross-country skiing, your feet staying on the pedals while you use a fluid motion to mimic stepping. With the option to also use handles, you can choose to make this just a lower body workout, or one that also uses the muscles of the upper body. Because you can use the entire body, cross trainers are a great way to burn lots of calories in a short period of time, conditioning the whole body.
Stride length is crucial for a comfortable workout. If the stride length is too short, it will lead to a choppy elliptical motion. The recommended range is for a 16"-19" stride. However, many models now come with adjustable strides, allowing you to adjust the stride length to your own preference.
Any cardio machine can become boring after a while, and this is particularly true if you are buying one to use at home – if it’s the only machine you have, it needs to keep you engaged in the long term. The key to this is the programs that are offered. More basic machines will have just a handful of pre-set programs, while more expensive machines will have dozens of programs, allowing you to choose something different each time you work out.
Finally, it’s worth checking to see if the machine folds up for quick and easy storage. Folding models always have the flywheel on the front. The ability of the machine to fold up and stow away means that you can keep it out of sight when you are not using it.
Get Settled In: If you are new to using a cross trainer, it is important to get used to using the machine. Start with the foot pedals, finding a good pace. Once you've got that, add in your arm movements. Stand up straight and feel the movement.
How Long to Workout: Most experts suggest working out for about 150 minutes a week. If you're up for more, aim for an hour a day, adding in some high-energy HIIT exercises.
Stay Safe: Always start with a warm-up and finish with a cool-down. It's important! And remember, even if the cross trainer feels easy on your body, your muscles still need breaks to recover.
Cross training is any activity, be it sport or exercise, that complements and enhances your running. It can also be defined as an approach to training that varies your fitness program by combining multiple exercise activities.
Cross training activities can work your muscles without putting stress on your joints. Running, especially long distances, puts significant stress on your joints and can increase your risk of injury. When you cross-train, this risk goes down.
Cross training can also be a way to recover after a demanding running workout without the further stress on your joints that a regular recovery run causes. According to this study, swimming is an effective way to recover 10 hours after a high-intensity run.
Cross-training can give both your body and your mind a break from all that running. It can add much-needed variety to your workouts while at the same time allowing you to continue to improve your fitness.
EllipticalCross-training can help you better manage the negative emotions that come with not being able to run. What’s more, it can help you maintain your fitness so you can spring back from your injury and reduce recovery time.
The best part is that when you swim, you give your joints a break from having to support your body. Impact forces on your joints when running are several times heavier than the weight of your body.
Aqua jogging is another zero-impact cross train option. You may have seen people at the pool running while treading water with a flotation belt around their waists. If you’ve ever wondered what they were up to, they were aqua jogging.
Of all cross train activities for runners, it’s the one that most closely resembles running. It uses the same muscles without the strain of your feet pounding the ground with each step.
Golf can also encourage a positive state of mind in which you’re focused but at the same time relaxed. And then there’s all the green surrounding you. And, if you have a golf partner, the exciting conversations.
Brisk walking at a pace of 3 mph or more can help you maintain your cardiovascular fitness on days when an injury prevents you from running. You can also use walking for active recovery in between demanding workouts.
However, the constant change in direction that downhill skiing requires means you have to be careful. If you do it after running or push yourself too hard, you run the risk of injury.
An elliptical machine gives you a cardio workout without putting too much pressure on your joints. Alongside aqua jogging, it’s the activity that most resembles running and uses the same main muscle groups.
You may find cross training especially effective if you’re new to running, returning after a break, or recovering after an injury. Some cross train activities are more demanding than others, so you have to choose those that match your goals.
While most runners primarily run as their training, cross-training workouts have a valuable place in a running plan. Cross-training allows runners to add extra aerobic volume with a lower risk of injury. If a runner is injured, cross-training can be part of the rehabilitation plan to maintain aerobic fitness. The elliptical is a popular cross-training tool for runners. This article guides you through how to use the elliptical as part of your run training and provides sample elliptical workouts for runners.
Is the elliptical the same as running? The elliptical is a gym machine that mimics the motion of running. However, the elliptical is not the same as running. Instead, the elliptical machine serves as cross-training for runners. If you are unable to run, the elliptical is a training alternative. Likewise, cross-training on the elliptical can help some runners safely increase their aerobic training volume.
The elliptical is different than running for your musculoskeletal system. While heart rate and oxygen consumption can be similar between the elliptical and running, you stress your muscles and bones differently. The elliptical is low-impact exercise, since the machine guides the movement. Running is a high-impact exercise, since your feet repeatedly contact the ground. The low-impact nature of the elliptical is why it is so safe for injured or injury-prone runners.
While the elliptical can be used for cross-training, you do not want to use it entirely to replace running. If you are preparing for a race (especially a long one like a marathon or half marathon), you want to stress your musculoskeletal system in training. If you trained for an entire race on the elliptical, without much running, your muscles would fatigue very early on race day due to not being adapted to that high of biomechanical stress.
Does the elliptical help with running? Runners cross-train for multiple reasons. Some runners cross-train to mitigate injury risk. For example, injury-prone runners may run three days per week and cross-train two to three days. Some runners use cross-training to increase training volume via twice-per-day workouts. Other runners cross-train to maintain fitness when injured or burnt out from running.
The elliptical is one form of aerobic cross-training. Most gyms will have elliptical machines. It is more accessible and easier to learn than swimming or Nordic skiing. The motion patterns of the elliptical mimic those of running. The combination of the motion patterns make it an effective form of cross-training for running.
At the same rate of perceived exertion (RPE), oxygen consumption was similar on the elliptical trainer as on the treadmill, according to a 2010 Journal of Strength and Conditioning Research. However, heart rate was higher on the elliptical than on the treadmill. The researchers theorized this was due to over-reliance on the machine for arm support, as less arm movement can elevate heart rate. The researchers also noted that increased pedaling speed is important for maintaining higher oxygen consumption rates on the elliptical.
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