A crosstrainer – a convenient and very useful machine allows us to train at home. Unfortunately, many users are frustrated having the lack of results. This is quite natural: training on a crosstrainer for weight loss should be set in a specific pattern, or the positive effect can’t be seen.
Efficiency of crosstrainer for weight loss
The crosstrainer provides not only aerobic but also a cardio training. Training on a crosstrainer actively supply the muscles with oxygen – training for 20-30% increase the endurance of the cardiovascular and respiratory systems. Properly drawn up workout plan helps to get rid of excessive fats.
Training programs for crosstrainers
The workout begins with a warm-up – it will prepare the body for exercises. Perform a series of sit-ups, tilts, exercises for the shoulder girdle. Massage your knees and stretch your hands. Finally, gently rub the muscles.
If you are a beginner, the first training needs to be held in a power saving mode (the heart rate should be between 110-120 bpm). After the start of the training, wait 10 minutes and check your pulse (in this period is determined the so-called “stress index”).
The frequency should be at 60-70% of maximum heart rate (it’s defined by the formula: 220-age). Such a heart rate zone allows you to burn body fat. In the future, you can increase the rate to 80% of the maximum – it will develop the endurance.
Training shouldn’t be interrupted if you have important events or any other distraction, otherwise, you’ll not see the effectiveness of training. The rest should not exceed a couple of minutes. The duration and intensity of exercise should be increased gradually. It’s important during the training to control breathing.
Program number 1 (entry level)
Takes 3-4 times a week, the optimal duration of training: 20-30 minutes, intensity: 60-70% of the maximum heart rate (50 repetitions in a minute).
Program number 2 (Intermediate)
Take 3-5 times a week, the optimal duration of training: 20-45 minutes Intensity: 70-80% of maximum heart rate (60 repetitions in a minute).
Program number 3 (interval training)
Replace the fast pace with slow. The optimum ratio: 30-60 seconds of the intense regime and 1-2 minutes at a slow pace.
Training on a crosstrainer for weight loss always end with the stretching – it allows to relax the tension in the muscles.