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Exercise handout — move better, feel better.
Elliptical Cross Trainer Stride
Stand tall on an elliptical trainer with your feet flat on the pedals. Stride each foot forward and back while you push and pull the handles with the opposite arm. You may feel your thighs, buttocks, calves and arms working and your breathing rise.
Stop if
Stop the exercise if this happens. Seek advice if it persists or you are unsure.
- Also stop if you notice
- Pain in your knees, hips, ankles or back, numbness in your feet, or dizziness, chest discomfort or breathlessness that does not settle.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
cardio_machine
Dosage
1
Sets
300 sec
Reps / Time
60 sec
Rest
controlled
Tempo
Step-by-Step Guide
Set up
- With the pedals stopped, hold the fixed handles and step onto the lower pedal first, then onto the other pedal, placing the whole of each shoe flat in the middle of its pedal.
- Stand tall with your knees slightly bent, then move your hands one at a time onto the moving handle bars at or a little below shoulder height, holding them lightly.
Step 1 of 3
Right foot forward, left hand pushed forward, feet flat, trunk tall.
Step 2 of 3
Left foot forward, right hand pushed forward, feet flat, trunk tall.
Step 3 of 3
Right foot forward, left hand pushed forward, feet flat, trunk tall.
What you should feel
You may feel your thighs, buttocks, calves and arms working, and your breathing and heart rate rising.
Breathing
- Breathe steadily and rhythmically throughout; do not hold your breath.
Safety Information
This is a continuous standing exercise that bends and straightens the knees and hips and needs balance on moving pedals; if you have a knee, hip, ankle or back problem, a balance problem, a heart or breathing condition, or have had recent surgery, ask a health professional before trying it. Step on and off only when the pedals have stopped, holding the fixed handles, and start slowly at a low resistance. Stop if it hurts your knees, hips, ankles or back, or if you feel dizzy, short of breath or unwell. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.