You probably have seen a machine with two long handles at the cardio section.你可能已经看到有两个机器长在心脏部分处理。 Some people call this machine as Elliptical Exercise Machine or Elliptical Bike.有些人呼吁为椭圆运动机或椭圆形自行车这台机器。 Some call it Cross-Trainer. So, what exactly are Elliptical Trainer or the so called Cross-Trainer?有人称之为交叉训练。 那么，究竟是椭圆训练或所谓的交叉训练？
It is an exercise equipment that combine the movements of the stair climber, treadmill, and the exercise bike into one.这是一个运动器材相结合的楼梯登山，跑步机的运动，并成为一个行使自行车。 It combines the movements and benefits of hiking, cross country skiing, and biking.它结合了运动和远足的好处，越野滑雪，和自行车。 With elliptical exercise equipment, your legs travel in an elongated circular motion.与椭圆健身器材，你的腿在拉长旅游圆周运动。 It is as if you are standing on a cross country ski machine but instead of your feet moving back and forth, the machine forces them to move around in an oval pattern (hence elliptical).这是因为如果你是站在越野滑雪机，而是你的脚来回移动， 机械迫使他们朝着一个椭圆形图案左右 （因此椭圆）。
Here are the major benefits of elliptical exercise machines:这里有椭圆运动机的主要优点：
- The most important aspect of using an elliptical trainer is the reduction of impact. It provides the similar type of workout as jogging but without the wear and tear on your joints. Because of your weight, jogging actually places a great deal of stress on the back and joints.使用椭圆教练，最重要的方面是减少不利影响。 它提供诸如慢跑锻炼的同类 ， 但没有磨损的关节。对你的体重因为，慢跑其实地方上的压力很大返回和关节。 If you have ever jogged a lot and without a good pair of jogging shoes, jogging can be hard on your knees, ankles, shins, and back.如果你曾经慢跑了很多，没有良好的一双跑鞋，慢跑可能很难在你的膝盖，脚踝，小腿和背部。 With elliptical bike, because your limbs remain in continuous contact with the machine, its operation limits the impact to your joints.椭圆形自行车，因为你的肢体与机器连续保持联系，限制了其运作的影响，你的关节。 That's why most fitness experts recommend the elliptical trainer to people who have a hard time exercising because of physical ailments such as bad joints and arthritis.这就是为什么大多数健康专家建议省略教练员的人谁也很难，因为身体上的疾病，如行使坏关节和关节炎。
- Depending on the intensity, you may burn more calories with the elliptical trainer compared with the treadmill or the exercise bike. 根据不同的强度，你可以燃烧的椭圆教练员更多的热量比跑步或锻炼自行车。 The actual workout feels like a brisk walk even though you are exerting as much effort as a good run.实际锻炼感觉轻快，即使你是一个很好的运行施加很大努力走。 Elliptical trainers burn the between 8 and 12 calories per minute.椭圆训练烧8至每分钟12卡路里。 Not too bad.不算太坏。
- If you choose an elliptical trainer with dual action handle bars, you can actually get a true cross training workout that uses your whole body, including your upper body. But, for me, I prefer not to hold the bar because I tend to move slower.如果你选择一个具有双重作用，处理酒吧省略教练员，实际上你可以得到一个真正的交叉培训，锻炼，使用你的整个身体，包括你的上身。但对我来说，我宁愿不要把吧，因为我会转移慢。 Without holding the bar, I feel that my abs will actually work slightly harder in stabilizing my body.不持有酒吧，我觉得我的绝对值将实际工作，我的身体稍微稳定更难。
- For those who want to work out your lower legs, the elliptical trainer uses all of the muscles of the lower leg.对于那些谁想要你的工作小腿，椭圆教练员使用的小腿肌肉的。 Therefore, you will strengthen and build your lower legs .因此，您将加强和建立自己的小腿 。
- Another great thing about the elliptical trainer is that you can move at a comfortable speed while allowing for the occasional burst of high intensities.另一个有关的椭圆教练员伟大的事情是，你可以在一个舒适的速度移动而高强度允许偶尔爆发。
- Safe to use. When you stop, the machine stops. 安全使用。当你停止，机器停止。 The amount of resistance on an elliptical trainer will determine how much effort it will take for you to keep your feet moving.在阻力椭圆教练数额多少将决定，将努力为你把你的脚保持移动。 The speed will be determined by your own movement.的速度将取决于你自己的运动。
- For those who is looking for a home gym cardio equipment, consider this machine.对于那些谁是家庭健身有氧器材来看，认为这台机器。 Elliptical machine uses very little electricity and is economical to operate.椭圆机使用很少的电力，是经济运行。 Because of lesser impact, there is less wear and tear of the machine , making the maintenance quite low compared with treadmill.由于较低的影响，但减少磨损的机器 ，使维修相当低比跑步机。
For those who are overweight or who has chronic knee problem, I highly recommend cross trainer.对于谁是超重或谁有慢性膝盖问题，我强烈建议交叉训练。 It does less harm to your knees and I am sure you will like it.I have been using this machine since two years ago and I have no complaint about it so far.它少受伤害你的膝盖，我相信你会喜欢it.I一直使用这台机器，因为两年前，我不知道它的投诉。 Once you use one, you will be hooked.当您使用一个，你会上瘾。 The machine at my fitness club actually has a LCD screen showing few cable TV programs (ESPN, MTV and Star Movie).在我的健身俱乐部机器实际上有一个液晶显示屏，显示几个有线电视频道（ESPN和MTV和卫视电影）。 I never like doing cardio, but now, you know why I like this machine so much.我从不喜欢做心肺，但现在，你知道为什么我喜欢这个机器这么多。
If you have already tried elliptical machine, but have doubt whether you get the most out from it, check out this article –如果你已经尝试椭圆机，但怀疑你从它的最大，看看这篇文章- 5 Tips in Using Elliptical Machine More Effectively 使用中的5个技巧更有效地椭圆机
If you want to shop for one, check out the review of some of the Elliptical Trainers at如果你想一个店，检查了椭圆导师的一些审查 Amazon 亚马逊 . 。 Few of the highly recommended machines are:高度推荐的机器很少有：
- Entry level:入门级： Elliptical Cross Trainer with Computer 椭圆交叉训练与计算机
- Mid level:半山级别： Schwinn 460 Variable Stride Elliptical Trainer 施温变跨越460椭圆训练
- High end:高端： Precor EFX 5.25 Elliptical Fitness Crosstrainer Precor EFX的5.25椭圆健身Crosstrainer
Category: 分类： Fitness Gadget/Equipment 健身小工具/设备 
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Related Posts 相关岗位
- 5 Tips in Using Elliptical Machine More Effectively使用中的5个技巧更有效地椭圆机
- Are the Calculations of Calories Burnt by the Cardio Machines Accurate?由心血管机器精确的消耗的热量计算？
- Running Beside Someone In Gym May Make You Exercise Harder运行旁边有人在健身房锻炼，可以让您哈德
- Why Do You Need A Personal Trainer?为什么你需要私人教练？
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ria 河口 // / / Jul 27, 2008 at 6:46 PM 2008年7月27日在日下午06:46
Great post!大后！ Is it also safe to say that, for home users, the cross-trainer would usually take up less space than the treadmill?是否也可以说，对于家庭用户，跨教练通常会占用比跑步更小的空间？
Oliver // 奥利弗 / / Jul 27, 2008 at 7:40 PM 2008年7月27日在日下午07:40
Mun,屯门，
Mind to share an article about stepper?态度是一对步进文章？ I use to do cardio on steeper…compare with cross -trainer or treadmill…我用来做比较陡峭...交叉培训或跑步机有氧...
howshouse howshouse // / / Jul 28, 2008 at 10:01 AM 2008年7月28日在上午10时01分
the elliptical sure is a great way to exercise.椭圆相信这是一个伟大的方式行使。 when i was recovering from a serious knee injury, i used it a lot to strengthen the legs without having to impact the knee joints.当我从严重的膝伤中恢复，我用了很多加强，而不必影响膝关节的腿。 sure works up a sweat too.确保工程出汗太多了。 of course, being a person who's always been active in sports, there was no greater joy than being on a treadmill once i could jog/run again!当然，作为一个人，谁是一直积极参加体育运动，没有比在跑步机上一次我正在慢跑/再次运行更大的喜悦！
Angie Tan 安吉谈 // / / Jul 28, 2008 at 10:03 AM 2008年7月28日在日上午10:03
I love this machine….我喜欢这台机器...。 I used to have it at home until my parents got “conned” into getting a treadmill (non-electrical one).我以前在家里，直到我的父母了“conned到得到一个跑步机”（非电一）。
This machine is pretty good for elderly folks too as it is low impact exercise.本机是漂亮的老年人，也很好，因为它是低影响工作。
stupe 热敷布 // / / Jul 28, 2008 at 3:37 PM 2008年7月28日在日下午03:37
:) Since i stopped going to gym, i've no privy to use all these equipment anymore…but calorie burned vs time on the machine, nothing still beats running. ：），因为我不再去健身房，我没有闻利用这些设备，再烧...但热量随时间的机器，没有仍在跳动运行。
:) ：）
dailymuscle dailymuscle // / / Jul 28, 2008 at 5:36 PM 2008年7月28日在日下午05:36
Agreed – this is great for those who are really overweight and those recoring from lower body joint-related injuries (less impact on the knees/joints), as compared to a treadmill which can be hard on the knees.同意-这是伟大的那些谁真正超重和来自下半身联合recoring相关的伤害（减少对膝盖/关节）的影响，在跑步机相比，可在膝盖努力。 Worse off if one had got lousy footwear + treadmill.差如果有人很糟糕鞋+跑步机。 Ouch.哎哟。
Lisan 李立三 // / / Jul 30, 2008 at 1:19 AM 08年7月30日在上午01点19分
Great idea!好主意！ I never use to like the elliptical exercise machine all these years in the gym and very very rarely I use it.我从来没有使用像这些年来，在健身房和非常极少使用它的椭圆运动机。 I never know why?我从来不知道为什么？ After reading your article, I try to workout with it for 45 minutes, I find it great for burning calories and toning up!在阅读您的文章中，我尝试使用它来锻炼45分钟，我觉得是燃烧卡路里和调子的巨大！ I start to perspire just within 5 minutes or so and I find my butt, thigh, hamstring, calf muscles are being worked on (the stretched feeling).我开始出汗仅在5分钟左右，我觉得我的臀部，大腿，腿部，小腿肌肉正在就（拉长的感觉）工作。 Best of all, my knees don't hurt as much as I do on treadmill or bike.最棒的是，我的膝盖不受伤，就像我在做跑步或骑自行车。 In fact it didn't hurt at all.事实上，它并没有在所有的伤害。 From now on I'll use the elliptical exercise machine more often and longer duration than other cardio machines.从现在起，我将使用椭圆运动机越常比其他心肺机的时间。
sassyjam // sassyjam / / Jul 30, 2008 at 1:29 PM 08年7月30日在日下午01:29
i love using this machine too…but the one at my gym doesnt have the built in LCD screen la..我喜欢用这台机器太...但在我的体操doesn't一有内置式液晶报.. i cant run on the thread mill to save my life so this is my perfect workout choice i cannot运行在纱厂挽救我的生命，所以这是我完美的锻炼选择
K // 钾 / / Aug 1, 2008 at 12:56 PM 2008年8月1日在日下午12:56
Ellipticals are good but please don't fool yourself.椭圆星系是好的，但请不要自欺欺人。 To get a good workout on an elliptical, you still need to pump up the resistance level.为了在一个椭圆形的，你仍然需要抽了阻力位很好的练习。
Don't expect it to be some super duper calorie burning machine when you're whirring along at level 1 to 3 or something equally lame.不要期望它是一些超级duper卡路里的燃烧机当你whirring第1级至3或沿同样的东西跛。 Pump it up to level 12 at min and keep your RPMS above 100 and you'll be burning up those calories like nobodies business!泵它的水平，并保持12分钟的RPMS中高于100，您将燃烧有如小人物业务的热量！
Somethings to note:某些事需要注意：
- use an appropriate resistance level otherwise you'll be losing potential fat burning power to momentum. -用适当的阻力位，否则你将失去潜在的脂肪燃烧权力势头。
- use the handles! -使用句柄！ the upper body movement helps with the caloric burn too.上身运动可以帮助燃烧的热量过多。
FQ // 荧光 / / Aug 30, 2008 at 3:42 AM 08年8月30日在上午03时42分
The problem is not the elliptical itself — it's just that it tends to allow/promote momentum (as most people have the resistance too low) from bodyweight alone.问题不在于本身的椭圆-只是因为它往往允许/促进的势头（如大部分人都抵抗太低）由单体重。
RaY // 雷 / / Feb 22, 2009 at 10:04 PM 2009年2月22日在日下午10:04
I have lower back pain and looking for a machine to get fit and strenghen my back, can the Cross-Trainer help me.我已经下背痛和一台机器希望得到适合我的背部和加强，可以跨教练的帮助我。
jc_dawgs // jc_dawgs / / Mar 16, 2009 at 3:27 PM 2009年3月16日在日下午03:27
I have patellar tendinitis in both knees that I try to keep under control.我在两个膝盖，我尽量控制住髌骨腱炎。 I still lift weights 3-4 days per week…..but before the elliptical I thought I would never be able to do any cardio.我仍然举重每周3-4天... ..但在椭圆形我以为我会永远无法做任何心脏。 Cardio would just aggrevate my knees.心脏只想aggrevate我的膝盖。
I was wrong.我错了。 With the elliptical….I am only up to 10 minutes every 3 days(on level 1 – 20 degree ramp).随着椭圆...。我只到10分钟每3天（1级- 20度斜坡）。 I know I know…thats pathetic…but you have to understand….my patellar tendinitis can be bery bad.我知道我知道多数民众赞成可怜的... ...但你必须明白...。我的髌骨腱炎可贝里坏。 I want to take it slowly.我想利用它缓慢。
Anyhow….not only can I do some light work on the elliptical…but my knees are actually getting better!无论如何...。不仅可以我在椭圆一些轻活，但我的膝盖...实际上越来越好！ I could probably do a whole lot more but instead…I am going to take it slowly.我大概可以做很多更多，而是...我要定缓慢。 My goal…eventually get to 20 min every 2-3 days at the 5-10 level with the 30 degree ramp.我的目标...最终到达20分钟每2-3天在30度的斜坡5-10级。 Add that to my weight training….I just might get lean and mean!补充一点，我的体能训练...。我只是可能会精简和吝啬！
sanjana // sanjana / / Jul 9, 2009 at 8:00 PM 2009年7月9日在晚上8点
Hi, I am great fan of cross trainer.你好，我是伟大的球迷交叉培训。 On a period of usage some people might find the hurt in the heel.在一个时期的使用有些人可能会发现伤害的弱点。 I would suggest one thing that one should avoid is lifting the heel when moving.我认为一件事是应该避免的，是解除移动时脚跟。 Always make sure that even during the burst of energy, don't lift the heel and keep your full foot on the pedal.始终确保即使在能源爆裂，不解除脚跟，并保持在踏板您完整的脚。
nikita watts // 尼基塔瓦 / / Sep 6, 2009 at 3:54 PM 2009年9月6日的日下午03:54
This is very informative – i have recently bought a cross trainer to help me lose my baby weight – it has always been my favourite machine in the gym and i always felt embarrassed sweating it out in the gym.这是非常丰富的-我最近买了交叉培训，以帮助我失去我的宝宝体重-它一直是我最喜欢的健身机，我总是觉得在健身房尴尬出汗出来。 So i now have one at home and it is fantastic!所以我现在在国内一，这是太棒了！
It uses no electricity apart from batteries for the screen – it looks good and takes up a tiny section of my kitchen :) with room left for me to wander around freely.它不使用电力，除了为屏幕电池-它看起来好，占用了我的厨房小部分：与我离开，四处流浪自由空间）。
I love this machine and I am soooooooooooo glad i have one!我喜欢这个机器，我soooooooooooo高兴我有一个！
HIGHLY reccommended!强烈推荐！
Moi_Innit // Moi_Innit / / Sep 13, 2009 at 5:58 PM 09年9月13日在日下午05:58
How long is a 'good' workout on a cross-trainer?多长时间是一个'好'在跨教练锻炼？
Love It All And Grow // 爱这一切 ， 并种植 / / Feb 7, 2010 at 12:16 PM 2010年2月7日在日下午12:16
When I had a gym membership I used to use this machine all the time for my cardio.当我有一个健身房会员卡我用这台机器的所有时间我的心。 I figured that instead of paying out for another years worth of gym membership fees I could buy myself one instead.我计算过，而不是再支付年会费的健身房我给自己买一，而不是值得了。 I got a second hand ex-gym我得到的二手前健身房 precor cross-trainer precor交叉培训 for just under a £1000.还不到1000英镑。 It's not small and I had to put it in my garage (soon to be in my new conservatory).这是不小，我不得不把它在我的车库（不久将在我的新音乐学院）。 Wow what a machine and I am so glad that I spent the money instead of the gym.哇什么机器，我很高兴，我花的钱而不是健身房。 It's been about 3 years now, and both me and husband work out for 30 mins daily – amazing machine!!!!!这是大约3年了，我和丈夫为每天30分钟-神奇的机器!!!!!工作 I do a mixture of low resistance (5-8) for two mins and then high resistance (8-20) for two minutes which helps with metabolic rate.我一两分钟低电阻（5-8）混合，然后高阻（8-20）两分钟的代谢率与帮助。 I would recommend these machine highly, you don't need to be overweight or injured to get the best out of these machines!我建议这些机器高度，您不必为超重或受伤摆脱这些机器最好的！