The cross trainer is one of the most versatile machines you can use. It delivers a full-body workout, improves your fitness, strengthens several muscle groups and suits virtually any level. But which muscles does a cross trainer actually work? In this article we look at that in detail and answer the five questions people most often ask about it.
The muscles a cross trainer recruits
A session on the cross trainer brings a lot of muscles into play, in the upper body as well as the lower:
- Quadriceps and hamstrings (thigh muscles)
The stepping motion gives your quadriceps (front) and hamstrings (back) an intensive workout. Pushing and pulling the pedals produces balanced development through the thighs.
- Gluteus maximus (glutes)
The glutes are recruited more heavily when you raise the resistance or adjust the incline. That makes the cross trainer ideal for strengthening and firming your bum.
- Calves
Your calves work with every step to keep the movement smooth, which helps improve stability and definition through the lower legs.
- Core (abdominal and back muscles)
Throughout the session you engage your abdominal and back muscles to stay balanced, which builds a stronger, more stable core.
- Chest and shoulder muscles
Using the moving handles brings your chest, shoulders and even your arms into the movement. That's what makes the cross trainer such an effective full-body workout.
Is a cross trainer good for weight loss?
Yes, a cross trainer is an excellent choice for losing weight. It combines cardio with strength work, so you burn a lot of calories in a short time. Depending on your weight and the intensity, you can expect to burn somewhere between 400 and 800 calories an hour.
The big advantage is that it puts far less strain on your joints than running does, so you can train for longer and more consistently without overloading yourself. The combination of fat burning and muscle strengthening leaves you not only leaner but stronger in your posture too.
How a cross trainer differs from other machines
The cross trainer offers distinct advantages over machines such as a treadmill or exercise bike:
A full-body workout: unlike a treadmill or exercise bike, the cross trainer works your upper and lower body together by combining the handles with the pedal motion.
Low impact: the cross trainer is gentler on the joints, which makes it ideal for anyone with injuries or sensitive knees.
Adjustability: you can easily change the resistance and incline to raise the intensity and bring specific muscle groups into play.
Variety: a cross trainer lets you alternate between steady-state cardio and interval training, which keeps your sessions effective and interesting.
Training on a cross trainer for different goals
How often and how long you should train depends on what you're after. If your goal is weight loss, aim for at least three to five sessions a week of 30 to 45 minutes. Add interval training to burn more calories and speed up your metabolism.
If you're training to improve your fitness, two to four sessions a week of 20 to 30 minutes at higher resistance or incline is ideal. That helps build your cardiovascular endurance. You can also use a cross trainer to build strength: focus on shorter sessions of 20-25 minutes at high resistance, concentrating on technique to make your muscles stronger.
Is a cross trainer suitable for beginners?
Yes – the cross trainer suits beginners very well thanks to its low impact and simple controls. As a beginner, start at a low resistance and build your sessions up gradually. While training, keep your back straight, your shoulders relaxed, and make proper use of the handles.
Conclusion
The cross trainer is a versatile machine that works your whole body. It recruits your legs, core and upper body, helps with weight loss and improves your fitness in a way that's kind to your joints. Whether you're a beginner or an experienced athlete, the cross trainer offers endless scope for reaching your fitness goals.
At NRG Fitness you'll find the right cross trainer and the support to take your training further. So what are you waiting for? Start your cross trainer workout today and feel the difference.
