14
exercising with your cross trainer
Calculating your target heart rate
First, you need to find your estimated maximum heart rate using the
formula 220 minus your age in years. So, if you are 35 years old your
estimated maximum hear rate is:
220 - 35 = 185 beats per minutes (bpm)
Next, to calculate your target heart rate, simply multiply your
estimated maximum heart rate (185bpm) by the applicable
percentage. So, if your goal is better heath:
185 x 60% = 111bpm
NOTE: Heat rate training requires you to monitor your heart rate
throughout the workout. For this we recommend using a chest strap
(if your machine has a wireless receiver) or a heart rate monitor. For
more information please visit yorkfitness.com or get in touch using
the Contact Us details on page 5.
Correct cycling form
•
Stand tall and straight. Don’t slump - it will put unnecessary
strain on your back and will result in less effective toning
in the leg muscles. Make sure the machine is adjusted
properly for your height so that you don’t have to slouch
to reach the handlebars. Similarly, you should not be
leaning on the handles or gripping them too tightly.
•
Stay relaxed. Keep your shoulders, arms, legs and hips loose
and unlocked while using a cross trainer. Tension could
lead to injury and will almost certainly make you sore.
All over body workout!
•
For an all over body workout keep your hands on the moving arms
•
To only work the lower body place the
hands on the fixed handlebars
•
To put the emphasis on the upper body push with
your arms on the moving arms and reduce the
amount of effort you are using with your legs
•
To work different muscles in your legs, try going in reverse
!
Always consult your doctor
before undertaking a new
exercise regime
If you experience nausea, dizziness or other abnormal
symptoms during exercise, stop at once and consult
your doctor
Starting your workout
Begin and end each workout with a Warm Up / Down session – a few minutes
of stretching to help prevent strains, pulls and cramps
•
Make sure the nearest footplate to you is in the lowest position
•
Grasp the handlebars securely with both hands
•
Step on - put your feet into the pedals one by one
•
Your body should be centred over the pedals
•
Begin to stride, follow the rhythm of the machine
Heart Rate Training
To get the most out of your new piece of fitness equipment and see
the best results from your training you should exercise at the right
level of effort, and that means listening to your heart! Working out
to a target heart rate means you can direct your workout to achieve
different goals:
Good health
- For those wishing to improve quality of life and
general well being. Your sessions will need to be done at an
intensity of between 50-60% of your estimated maximum heart
rate, should last about 30 minutes and can be done on most
days of the week.
Weight loss
– To see a significant reduction in body fat, your
sessions must be a little more intense - between 60 and 70% of
your estimated maximum heart rate. These sessions can also be
performed on most days of the week for up to 30 minutes.
Improving Fitness levels
–These sessions should be performed
at 70-80% of your estimated maximum heart rate and can also
involve bouts of interval training that would have your heart
rate peaking for short times near your maximum heart rate level.
These are intense sessions and will require at least a 48 hour rest
between sessions.
NOTE: The important issue to remember with
all estimated calculations is that they are just
estimates – if you don’t feel comfortable exercising
at your target then reduce it to a level you are
comfortable with.
!
Finishing your workout
•
Slow your elliptical motion to a gradual stop
•
Take your feet off the footplates one at a time
End each workout with a Warm Down session – a few minutes
of stretching to help prevent strains, pulls and cramps
Starting your workout
That really depends on your current level of fitness. If you’re just starting out on a new exercise program, you should start gradually and build
up - do not try to do too much too quickly. 30 minutes, 3 times a week should be enought. Don’t push yourself too hard - you should never
feel exhausted during or following exercise.