Cross Trainer Workouts


Beginner
Set the machine up for free exercise/quick start/manual
Use rate of perceived exertion (RPE) where 1 is easy and 10 is flat out/exhaustion

'Down the Clock'
Begin exercising at a very comfortable pace (RPE1-3) for 5 minutes to warm up
Do 3 minutes at RPE4-6
Do 2 minutes at RPE1-3
Do 1 minute at RPE4-6
Repeat
Cool down with 5 minutes at RPE1-3
Total exercise tie 22 mins; estimated calories 200

*Working at your RPE allows you to control your workout.

Intermediate
Set the machine up for free exercise/quick start/manual
Use rate of perceived exertion (RPE) where 1 is easy and 10 is flat out/exhaustion

'Resisted Intervals'
Warm up with 5 minutes at RPE1-3
Increase the resistance/watts offered by the machine or increase your rate of striding so that you work out at RPE 5-7 for 5 minutes
Drop the resistance down for 2 minutes and workout at RPE2-4
Repeat 3 times
Cool down with an RPE of 1-3 for 5 minutes
Total workout time 29 minutes; estimated calories 300+
Variation: go in reverse for the recovery periods at RPE2-4

*Working against increased resistance and at an elevated RPE will burn significant calories and increase muscle tone across your body's major muscle groups

'Down the clock' & 'Resisted Intervals'
Put the 2 together for a monster fat burning cardio session

Advanced
Set the machine up for free exercise/quick start/manual
Use rate of perceived exertion (RPE) where 1 is easy and 10 is flat out/exhaustion

'Beat your distance'
Warm up for 5 minutes at RPE1-3
Increase the resistance to a tough level of RPE7-8, if the machine allows
Work at RPE6-8 for 2 minute and note the distance you achieve
Take 3 minutes recovery at RPE2-4
Repeat 4 more times attempting to match or beat the distance covered on your first 2 minute effort
Cool down at RPE2-4 for 5 minutes
Total workout 27 minutes; estimated calories 400
Variation: go in reverse for the recovery periods at RPE2-4

*You'll develop high end aerobic power and strength and pace judgement as well as have a motivated target for your 2 minute bursts

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