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Do Cross Trainers Work

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Kel24
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2009/05/20 21:08:04 (permalink)

Do Cross Trainers Work

Been pushing the cardio over the last three weeks, as part of my weight loss plan, along with carb reduced diet and weight training still going but only 30min 4 days a week.
 
Weight  consists of 1 body part per day along with 30min on the cross trainer.Weekends are mainly cross trainer in the morning and a little chest & back on the lat machine & Smith.
 
Weight started out at 15,6 and I've been loosing weight around 2lbs a week up to know and im hoping to get below 15 stone on my weigh in tommorow at boots.
 
Im posting because I want to know if anyone has any opinion on using a cross trainer? Im finding it hard going but good, but have others who have reached there goals with weight loss found a cross trainer effective?
 
Thanks
post edited by Kel24 - 2009/05/20 21:09:44
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    dirtyvest
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    Re:Do Cross Trainers Work 2009/05/20 21:26:22 (permalink)
    As a form of cardio it's perfectly effective. As with any cardio machine, they can be as hard or easy as the user decides to make it. 2lbs a week is a sensible target per week. If things slow you may want to look to up the session to maybe 40-45mins (maybe use another machine for variety's sake) or play around with intervals etc

    Limits, like fear, are often just an illusion: MJ 12/9/09
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    #2
    TRAMP
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    Re:Do Cross Trainers Work 2009/05/20 21:34:16 (permalink)
    Lost over 2 stone in 4 months last year using the cross trainer.

    As Dv says, I would up the duration. I was doing 60 mins 4/5 times a week

    It's finally arrived....PM Neb for swaps!


    #3
    Big Fat Chris
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    Re:Do Cross Trainers Work 2009/05/20 22:05:37 (permalink)
    To lose weight you need to get into calorie deficit. (You use weights and a bodybuilding diet to encourage the body to lose mainly fat and spare muscle) This is achieved by controlling your calorie intake vs. your calorie output. So it's a two sided equation, diet and exercise to keep it simple.

    The cross trainer is a form of cardio exercise and therefore contributes to your calorie use and hopefully your calorie deficit.

    As cardio goes you are trying to use the skeletal muscles to convert energy stored by the body so you lose weight. The more muscles you use at once the higher the potential for energy use. That's why machines that use big muscle groups or several muscle groups at once through big ranges of motion have the greatest potential to use energy. In that respect the cross trainer is a good choice. It uses a lot of muscles through a reasonably big range of motion (differs a little for different machines from different manufacturers) so has a high potential for energy conversion per unit of time. 

    Without getting too boring, lots of muscles involved = good. 

    The drawback to all cross trainers other than the Precor AMT (which has other issues) is that they are a fixed and unnatural repetitive movement and can irritate some peoples joints and particularly lower backs from twisting movements. 

    On the other hand they have reduced impact forces compared to treadmills and let's face it, cardio machines are safer than outdoor exercise and competitive sports generally so it's no real big deal unless you start to get some pains or aches. 

    Personally, I'm a big believer in increasing intensity of cardio rather than time spent where possible, within reason. If you increase the time spent doing cardio then you will affect the rest of your lifestyle and you can't increase time indefinately. The aim of cardio for us is to burn calories. The harder you work, which on a cross trainer means averaging a higher watt output for the time you are on it, the more calories you burn. 

    As a side benefit the increase in intensity leads to adaptation of the heart, lungs and circulatory system and allows you to convert more oxygen into energy in a given time. Your fitness improves, basically. This will have a small benefit to your weight training too. What's more significant is that the increase in fitness allows you to burn more calories ina given time next time you train. That can go on pretty much indefinately. You'll be healthier too. 

    The ability to go on burning more calories in a given time will help compensate for the inevitable metabolism drop from your weight loss and therefore will allow you to keep your diet less strict and controlled during your cutting yet still lose fat. 

    And as for those who believe that you will lose muscle from intense cardio, why the hell do the longer distance runners carry less muscle than the shorter distance runners then? And on top of that it's your weight trainings job to signal to your body to spare muscle mass and your diets plan's job to provide the protein to spare muscle mass. Get that right and intense cardio won't matter. 

    I would start using a progress diary with your cardio to keep your fat loss going.   
    #4
    tubbyman
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    Re:Do Cross Trainers Work 2009/05/20 22:19:18 (permalink)
    yes - they're great but you get out what you put in.
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    Kel24
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    Re:Do Cross Trainers Work 2009/05/21 06:30:47 (permalink)
    Great posts MT Members

    Thanks for the boost!

    Kel24
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    TRAMP
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    Re:Do Cross Trainers Work 2009/05/21 06:53:51 (permalink)
    And as for those who believe that you will lose muscle from intense cardio, why the hell do the longer distance runners carry less muscle than the shorter distance runners then?

     
    Muscle to a certain extent will aid the power based shorter distances and so will be trained for in the gym where as too much mass over the marathon is a no brainer, therefore these guys will not train for mass.
     
    Guys training fo the marathon and other long distance events will be putting in well over 100 miles a week in training, not just in long runs but in shorter speed sessions, hill work (very intense) fartlek sessions etc etc etc.....a sprinter will not train for as long and while their training will be intense, the duration of the intensity will not compare to longer distance athletes.
     
    You train for long enough and hard enough and you will lose mass...not just fat

    It's finally arrived....PM Neb for swaps!


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    Big Fat Chris
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    Re:Do Cross Trainers Work 2009/05/21 10:06:32 (permalink)
    Tubbyman, you are absolutely correct, you do get out what you put in, that was kind of my point, you might be oversimplifying it a little bit bud! The reason I use a progress diary that logs what settings I use and what I achieve on the elliptical is because that forces you to put in the effort because yu have a goal. That is one of the drawbacks of a cross trainer vs a treadmill, particularly when dieting.

    On a cross trainer, if you don't log your watt output and keep an eye on it you can start to burn less calories per session because let's face it you will start to feel more tired during your diet. Without specific targets this can lead to slowing down the pace on the cross trainer, even if the settings are still the same, and burning less calories contributing to a slowing down of the cutting process. On a treadmill, if you slow down you fall off. Interestingly though, on the elliptical the resistance is applied by the machine and you work against it. Because of that you will basically burn the same number of calories whatever your weight if you generate the same amount of power during your session. You should still make some progress if possible during your diet to compensate for your weight loss leading to calorie consumption drops outside of the gym during general activity though.
     
    On a treadmill the resistance is your weight. So as you lose weight you need to walk/run faster for the same time period just to burn the same calories because the resistance is dropping. If you want, as I recommend, to burn more calories to compensate for the drop in calorie consumtion from general activity due to your weight loss, then you must try to progress your pace and/or incline fairly significantly during your diet. 

    I hope you can all see the logic in what I'm saying? 

    Oh, and Neb, I was being a little tongue in cheek about the distance runners and muscle mass analogy (I thought somebody would bite at that one!). What I'm saying is that bodybuilders do not need to worry about mass loss from intense cardio (up to 45 minutes) if they're taking a PWO with simple carbs in after their cardio and weights workouts, their diet is in good order and their weight training is kept up to standard during their diet, they won't be any more likely to lose muscle mass than they would be doing an hours low intensity cardio. They will, however, burn more calories, the point of cardio, get fitness and health secondary benefits and save time!  
    #8
    Kel24
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    Re:Do Cross Trainers Work 2009/07/04 21:11:29 (permalink)
    They do work

    Started out at 15st 8lbs.

    steady 30 to 40mins 6 days a week, for a good sweat on.

    Loosing 1 to 2lbs per week

    Im now down to 14st 3lbs

    #9
    tubbyman
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    Re:Do Cross Trainers Work 2009/07/04 23:01:25 (permalink)
    Good work -

    Where are you headed goal wise?

    I've gone down from just under 14st to 11st 10lb using 80% X trainer for cardio.

    It looks a bit camp but it does burn the calories

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    Suspirio
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    Re:Do Cross Trainers Work 2009/07/05 09:31:54 (permalink)
    In my opinion, the most effective cardio for fitness is running. However, this can be very hard on the joints, so the next best option is the crosstrainer.

    It's range of motion is very similar to running but without the pounding of your joints.

    It's the perfect cardio machine for me.
    #11
    tubbyman
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    Re:Do Cross Trainers Work 2009/07/05 10:17:28 (permalink)
    Suspirio

    In my opinion, the most effective cardio for fitness is running. However, this can be very hard on the joints, so the next best option is the crosstrainer.

    It's range of motion is very similar to running but without the pounding of your joints.

    It's the perfect cardio machine for me.
     

    Aswell as being low impact it also spreads the load to the upper body which running doesnt. The trouble with X trainers is that some people will sit on minimum resistance for 40 minutes and believe that they've done some proper hardcore cardio - you have to be exerted for it do anything. If you're not sweating and short of breath it's not rated high enough to do much good.


    post edited by tubbyman - 2009/07/05 10:18:40
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    LMC
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    Re:Do Cross Trainers Work 2009/07/05 10:57:00 (permalink)
    Used at the correct intensity and for sufficient duration they're as effective as any other piece of CV equipment. Many even have the option of going both forwards and backwards to relieve the boredom a little.

    The problem, as tubbyman alludes to, is that many people don't understand that getting on one and arbitrarily moving your legs isn't sufficient to ellicit any significant weight loss. You do actually have to set the resistance or increase your RPM to something that will elevate your HR - an aspect that many trainers* conveniently forget!!!


    * obviously I'm referring to your average gym member rather than the educted members of MT!
    #13
    DBAM
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    Re:Do Cross Trainers Work 2009/07/09 14:21:47 (permalink)
    Good bit of kit imo lost over a stone with mine was getting some knee and hip problems though but it was a cheapy.Found a rowing machine was better for me personally but I am a lazy get so sitting down to do cardio appeals to me.
    #14
    Kel24
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    Re:Do Cross Trainers Work 2009/10/16 06:29:00 (permalink)
    Tubbyman
     
    Im heading for my required weight for BMI, which is between 13,3st & 12,8st.
     
    Will then bulk up to 13,8st which is then where I want to stay.
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    Extremepump
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    Re:Do Cross Trainers Work 2009/10/16 09:21:26 (permalink)
    I really don't like cardio! However; I've been doing it for years! Taking calories etc into account it allows me to stay lean throughout the year. I got a cross trainer and a Stairmaster stepper 4600 at home. Even in the off season I do 3 - 4 sessions first thing in the morning followed by my breakfast. Great start in the day! Personally I think the stepper burns off more calories. I start sweatting after 10 minutes whereas it takes me 15 - 20 on my cross trainer. I do not do high intensity, don't believe in it. I perfer doing at least 45 minutes at a moderate intensity. This has always worked for me. The stepper is indeed much more intense, I do need my Ipod on it, but I can watch a DVD using the cross trainer. I usually switch to the cross trainer when my body fat is low enough and I don't have the energy anyway to use the stepper. I don't like treadmills at all! Running might burn of more calories but it is also counterproductive from a bodybuilding viewpoint. I also think one should cut back on cardio in the off season, my body seems to get used to it. Anyhow, my calipers still tell me I'm under 6% body fat, thanks to cardio and my nutrition. Currently I weigh 190 lbs. My goal is to weigh 195 lbs on stage in July 2010 at 3% body fat. So, guess sometime in May I'll be hitting the cardio machines twice per day for some time. Cardio pays off, it remains boring though! Love heavy weights!!!
    #16
    Extremepump
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    Re:Do Cross Trainers Work 2009/10/16 09:22:33 (permalink)
    BTW, BMI is BULL****!!!!!!!!!!! Mine is 29! LOL!
    #17
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