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Cross Training
A cardiovascular (heart and lungs etc.) workout as well as toning buttocks, lower abdominal, hips and thighs.
Standing Cross Training
1.
Check set-up is correct. (See set-up guide)
2.
Step on to the trainer.
3.
Select a lead foot and press down in a forward or reverse motion.
4.
Keep your knees slightly bent. Make several full cycles slowly.
5.
Gradually increase speed, as you become familiar with the trainer.
6.
Select any of the routines (A to D - See below).
(This picture shows the YORK 2100 Elliptical Trainer)
Seated Cross Training
1.
Check set-up is correct. (See set-up guide)
2.
Make sure the seat is high enough that your thigh does not go above
horizontal during each cycle.
3.
Select a lead foot and press down in a forward or reverse motion. Make
several full cycles slowly.
4.
Gradually increase speed as you become familiar with the trainer.
5.
Select any of the routines (A to D - See below).
(This picture shows the YORK 2100 Elliptical Trainer)
ROUTINE A: Cross train in a forward or reverse direction for 10-20 minutes (depending on your fitness level). Maintain a secure
grip on the handlebars and keep your feet firmly in position at all times.
ROUTINE B: Make 4 to 10 cycles forward slowly, then same number quickly. Repeat for 5-20 minutes according to exercise
intensity and fitness level. Maintain a secure grip on the handlebars and keep your feet firmly in position at all times.
ROUTINE C: Make 4 to 10 cycles backward slowly, then same number quickly. Repeat for 5-20 minutes according to exercise
intensity and fitness level. Maintain a secure grip on the handlebars and keep your feet firmly in position at all times.
ROUTINE D: ALTERNATE FORWARD AND REVERSE MOTION. Exercise in the forward motion for 3 to 5 minutes, then slow
down to a stop. Change to reverse motion for 1 to 3 minutes. Continue to alternate direction for the duration of your workout -
between 5-20 minutes according to exercise intensity and fitness level.
ALWAYS SLOW DOWN GRADUALLY TO A STOP BEFORE CHANGING DIRECTION.
TIPS: Your legs will probably get tired quicker in reverse motion than in forward motion. We suggest you train for less
time in reverse motion than in forward motion.
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