Buy a Cross Trainer: What to Look for in an Endurance Machine

Planning to buy a cross trainer? We show you which criteria are crucial so you can find a device that perfectly suits your needs and your training.

Category: Cardio & Endurance Equipment

Read Time (estimated): 9 min.

What is a cross trainer and why is it relevant for active people?

A cross trainer is a popular fitness device that simulates a combination of running, walking, stair climbing, and cross-country skiing movements. It is one of the most effective cardio machines for home workouts and gyms alike.

For active people, the cross trainer is particularly relevant because it enables a comprehensive full-body workout, engaging up to 85% of the entire musculature. This includes not only the leg and gluteal muscles but also the arms, shoulders, chest, and core through the use of the movable handles.

How it works / how the body can benefit

The elliptical trainer offers a variety of benefits for your health and fitness:

• Joint-friendly training: One of the biggest advantages of the elliptical trainer is its joint-friendly nature. The elliptical motion minimizes harsh impact forces that would affect knees, hips, and ankles when jogging or running. This makes it ideal for people with joint problems, overweight individuals, or those recovering from injuries.
• Full-body workout: As mentioned, the elliptical trainer activates a large part of your musculature. While the lower body is responsible for the pedaling motion, the biceps, triceps, and shoulders are strengthened by the handlebars. The core muscles must also work continuously to stabilize the body.
• Effective calorie burning and weight management: Due to the activation of many large muscle groups, energy requirements are high. During an intense workout, you can burn between 400 and 800 calories per hour, making the elliptical trainer an efficient tool for weight loss and weight maintenance. A 70 kg person consumes approximately 245 calories in 30 minutes during moderate training, and up to 350 calories at high intensity.
• Strengthening the cardiovascular system and improving endurance: Regular training on the elliptical trainer improves the efficiency of the cardiovascular system, lowers resting heart rate, and can reduce the risk of heart disease. Your endurance performance and oxygen uptake will increase.
• Improvement of coordination and posture: The simultaneous movement of arms and legs is an effective coordination exercise. The deep core muscles engaged in this process strengthen your core and can counteract everyday postural defects.

Recommended amounts / dosage

When training on an elliptical trainer, there is no "dosage" in terms of milligrams, but rather recommendations for training duration, intensity, and frequency. For beginners, it is recommended to start with a 5- to 10-minute warm-up at low resistance. A training session of 20 to 45 minutes is optimal, adjusted to your fitness level and goals. Three to four workouts per week are considered ideal for sustainably improving endurance and physique.

The intensity should be chosen so that you can easily maintain a cadence of about 40-50 revolutions per minute (RPM) for 15-20 minutes without getting out of breath or feeling a strong burning sensation in your muscles. For health-oriented training or active recovery, an intensity of 50-60% of your maximum heart rate is sufficient. To increase aerobic endurance, it should be at least 70%.

Best natural sources (foods, examples)

Since the elliptical trainer is a piece of exercise equipment and not a dietary supplement, there are no "natural sources" in the sense of food. However, a balanced and healthy diet is the basis for any successful training and the regeneration of your body. Pay attention to a sufficient intake of:

• Complex carbohydrates: Whole grains, oatmeal, potatoes, rice provide the necessary energy for your training.
• Proteins: Lean meat, fish, eggs, dairy products, legumes support muscle maintenance and growth.
• Healthy fats: Avocados, nuts, seeds, olive oil are important for many bodily functions.
• Vitamins and minerals: Plenty of fruits and vegetables provide you with micronutrients.

When are dietary supplements useful?

Dietary supplements are generally not directly necessary for using an elliptical trainer, but can be useful as part of a sports nutrition plan to support specific goals or compensate for deficiencies. For example, protein powder after intense training sessions could promote recovery, or creatine could support performance during high-intensity intervals on the elliptical trainer. However, always discuss the use of dietary supplements with a doctor or nutritionist.

Possible risks / overdose / interactions

The elliptical trainer itself poses hardly any risks with correct use and adjustment. It is important to pay attention to correct posture to prevent postural damage. Too high an intensity, especially for beginners, can lead to overuse or injuries. Listen to your body and increase intensity gradually. In case of pre-existing conditions or uncertainties regarding training intensity, you should consult your doctor beforehand.

Feature	Elliptical Trainer	Treadmill	Ergometer (Bike)
Muscle groups engaged	Full body (legs, glutes, arms, shoulders, core)	Mainly legs and glutes	Primarily legs and glutes
Joint protection	Very high (no impact)	Lower than elliptical trainer (impact present, but cushioned)	Very high (no impact, guided movement)
Calories burned per hour (approx.)	400–800 kcal (depending on intensity and body weight)	300–800 kcal (higher at high speed/incline)	200–500 kcal (depending on intensity and body weight)
Space required	Medium to high	Medium to high (often available as foldable models)	Low (often narrow and compact, also foldable)
Movement pattern	Elliptical/Circular, similar to jogging/cross-country skiing	Natural running/walking	Seated cycling
Suitability	Beginners, advanced users, people with joint problems, rehab	Runners, people without joint problems, all fitness levels	Beginners, advanced users, older people, rehab

Budget and Space Requirements: Realistic Assessment Before Purchase

Before deciding on a model, your budget and available space are crucial. Elliptical trainers come in a wide price range, from affordable entry-level models to high-end devices. Prices can range from a few hundred to over two thousand Euros. Realistically consider how much you want and can spend.

Space requirement is an important factor. Elliptical trainers are generally larger than exercise bikes and require more floor space. Carefully measure the room where the device will be placed. Also consider the range of motion for the pedals and handlebars. Some models are foldable, which can be an advantage for limited space.

Flywheel Mass and Braking System: Understanding Technical Details

The flywheel mass and braking system are key quality features of an elliptical trainer that significantly influence training comfort and durability.

Flywheel Mass: For a Harmonious Movement Pattern

The flywheel mass, often given in kilograms, is crucial for a smooth and joint-friendly movement pattern. A higher flywheel mass ensures a rounder stride and a more pleasant training experience, as it guarantees even rotation and minimizes jerky movements.

• Beginners: For occasional training or beginners, a minimum of 12 kg flywheel mass is recommended.
• Ambitious Athletes: For regular and intensive training, you should look for a flywheel mass of 20 to 24 kg. Some models offer up to 26 kg flywheel mass for a particularly quiet and smooth ride.

Note that a higher flywheel mass often comes with a higher overall weight of the device. If you want to move the elliptical trainer frequently, a stable lightweight construction despite a high flywheel mass can be advantageous.

Braking System: Precise Resistance Adjustment

The braking system is responsible for adjusting the training resistance. There are mainly two common systems:

• Magnetic Braking System (Permanent Magnet): This is the most common system. Here, resistance is regulated by the distance of permanent magnets from the flywheel. It is known for its quiet operation and low maintenance.
• Induction Braking System (Eddy Current Brake): This system works with electromagnetic induction and offers very precise and fine resistance adjustment. It is often found in higher-priced and more professional devices. Induction brakes allow for exact watt control and are particularly durable.

Some modern elliptical trainers also feature generators that use the energy generated during training to power the device, eliminating the need for an external power connection.

Adjustability and Ergonomics: For Optimal Training Comfort

An ergonomically adapted elliptical trainer is crucial for comfortable, effective, and joint-friendly training. Pay attention to the following adjustment options:

• Stride Length: Stride length is a central factor for the running feel. An ideal stride length depends on your body height. Many gym machines have a stride length of 50 to 51 cm. Taller individuals (over 1.90 meters) should choose a stride length of more than 50 cm. An incorrect stride length can lead to an unnatural movement pattern and long-term problems. On some elliptical trainers, the stride length can be electronically adjusted to target different muscle groups or adapt the workout to different users.
• Footplate Spacing (Q-Factor): The distance between the pedals, also known as the Q-factor, should be as narrow as possible to ensure a natural hip position and avoid knee strain. If your knees buckle inwards during movement, the footplate spacing is often too wide.
• Pedal Height and Position: Make sure your feet don't lift off the pedals, as this can indicate a stride length that's too long or incorrectly adjusted pedal height. The position of the footplates should be adjustable so your legs have enough room to move forward.
• Handlebars: Your arms should be slightly bent when gripping the handlebars. The position of the handles should ideally be adjustable to allow for optimal upper body engagement.

Correct posture is essential: Keep your back straight, avoid a hollow back, and keep your knees slightly bent with every movement. Use the handles actively without leaning on them too heavily.

Training Programs and Connectivity: Modern Features Under Review

Modern ellipticals offer a variety of functions that can make your workout more varied and effective.

• Training Programs: Many devices feature predefined programs such as interval training, heart rate programs (pulse-controlled programs), or hill-and-valley profiles. These programs provide variety, constantly challenge your body, and help you achieve specific goals like fat burning or endurance improvement.
• Heart Rate Measurement: Integrated heart rate measurement is important to stay within the optimal training zone and avoid overexertion. This can be done via hand pulse sensors on the handles or, more precisely, via an optional chest strap.
• Display and User-Friendliness: A clear display that shows relevant data such as time, distance, speed, calorie consumption, and heart rate is essential. Operation should be intuitive and simple.
• Connectivity and App Integration: Many ellipticals today offer Bluetooth connectivity to connect the device with fitness apps like Kinomap or E-Connected. This enables virtual routes, extended training control, and more motivation through interactive experiences.
• User Profiles: If multiple people want to use the elliptical, individual user profiles are advantageous for saving personal data and training progress.

Warranty, Service, and Assembly: Ensuring Long-Term Satisfaction

Buying an elliptical is an investment. Therefore, pay attention to aspects that ensure your long-term satisfaction and the lifespan of the device.

• Warranty: Before purchasing, find out about the warranty period and which components are covered. A 2-year warranty on the frame, computer, and brake is common. A longer warranty can be particularly useful for intensive use. Check whether it is a manufacturer's or retailer's warranty and what conditions apply.
• Service and Repair: Good customer service is important if problems arise. Inquire about how service works in the event of a warranty claim – is there on-site repair, or does the device need to be sent in?
• Assembly and Setup: Some ellipticals are delivered partially assembled and require some effort to set up. If you are unsure or don't have time for it, many retailers or specialized service providers offer an assembly service. Professional assembly is crucial for the safety and effectiveness of the device.
• Stability and Maximum Weight: Pay attention to stable construction and the specified maximum user weight. This is an indicator of the device's robustness and durability.

Product Recommendation

Frequently Asked Questions

1. Is an elliptical trainer better than a treadmill?

Neither the elliptical trainer nor the treadmill is universally "better," as both devices have different focuses. The elliptical offers a joint-friendly full-body workout, as the feet always maintain ground contact and no impact stress occurs. It also trains more muscle groups because the upper body is actively involved. The treadmill, on the other hand, simulates natural running motion and can enable higher calorie consumption at higher speeds and inclines. The choice depends on your personal preferences, training goals, and any joint problems.

2. How much flywheel mass should a good elliptical trainer have?

Sufficiently high flywheel mass is crucial for a smooth and joint-friendly movement. For beginners and occasional users, at least 12 kg is recommended. If you want to train regularly and intensely, you should look for a flywheel mass between 20 and 24 kg to ensure an optimal training experience.

3. How many calories do I burn on the elliptical trainer?

Calorie consumption on the elliptical trainer depends on various factors, including your body weight, training intensity, and duration. During an intense workout, you can burn between 400 and 800 calories per hour. A person weighing 70 kg burns approximately 245 calories in 30 minutes of moderate training, and up to 350 calories at high intensity.

4. What should I look for in stride length?

Stride length is an important ergonomic feature. An ideal stride length of 50 to 51 cm matches the dimensions of many gym machines and is suitable for most users. Taller individuals (over 1.90 meters) should choose a stride length of more than 50 cm to ensure a natural movement. A stride length that is too short or too long can lead to an unnatural feeling and incorrect loading.

5. Can I lose weight on the elliptical trainer?

Yes, the elliptical trainer is a very effective device for weight loss. The full-body workout activates many muscle groups, leading to high calorie consumption. In combination with a balanced diet and regular training, the elliptical trainer can optimally support you in weight reduction.

6. Is assembling an elliptical trainer complicated?

The assembly of an elliptical trainer can vary in complexity depending on the model. Many devices are delivered partially assembled and require the assembly of some components. Detailed instructions are usually included. If you are less skilled with tools or want to save time, many retailers or specialized service providers offer a professional assembly service.

Conclusion

Buying an elliptical trainer is an excellent investment in your health and fitness. It enables a joint-friendly and effective full-body workout that improves your endurance, burns calories, and strengthens muscles. When making your decision, pay attention to a sufficiently high flywheel mass, a suitable braking system, ergonomic adjustment options, as well as modern training programs and connectivity options. Always consider your budget and available space. In case of doubt or health concerns, it is advisable to consult a doctor or nutritionist before purchasing and starting training. Remember: food supplements are not a substitute for a balanced diet and a healthy lifestyle.