Get fit on the cross trainer - how long and how often you should train
When you think of training on the cross trainer, you may be inclined to think of particularly long sessions. After all, it is endurance training and endurance training takes a long time. But how long should you actually train on the cross trainer to achieve the fastest possible results?
Joint-friendly endurance training on the cross trainer - how often do you need to train?
The cross trainer locks you into the workout. Neither your feet nor your hands have to absorb shocks, so your joints are protected. This is perfect for beginners and makes the cross trainer ideal for a daily warm-up if you train a different muscle group every day at the gym. If you use the cross trainer mainly for warming up and for very short sessions, you can actually use the cross trainer every day.
However, if you use it as training equipment, there are some restrictions on how often you should train on the cross trainer. Three sessions a week is the limit for each piece of sports equipment and for each muscle group. Without breaks and regeneration, your muscles won't grow and that's what you want, regardless of whether you want to lose fat or build muscle mass.
You should also not make your sessions too long. "Working" on the cross trainer for hours on end is a myth from the late 90s. Back then, training was based on burning fat. However, it makes much more sense to burn fat by building muscle mass. And you can achieve this much better with short, intensive sessions.
Plan your workouts on the cross trainer - however long you train - so that each session has a short warm-up and a short cool-down. 2 - 3 minutes is enough to get your body up to temperature. For the actual training, you should use the programs on the cross trainer itself, interval training in particular is perfect for achieving great results in a short time.
An average of 20 minutes is completely sufficient, but if you enjoy longer training sessions, this is of course not to be discouraged across the board. The most important thing for your success is how long you do the training in months and years, not minutes.
Better not to spend longer on the cross trainer - how effective would you like it to be?
Variety is your best coach and this also applies to the cross trainer. Although the cross trainer trains almost your entire body, you should vary your workout every now and then. Incorporate additional yoga, treadmill or soccer sessions into your training - this kind of balance is particularly important because your joints are hardly supported on the cross trainer.
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Editorial team fitnessmarkt.de (EA)
Image credit: #145620060 Yakobchuk Olena AdobeStock.jpg
Published on: 12 January 2018