If you’ve ever used an elliptical machine, you’ve probably noticed a button or setting for the crossramp. Understanding what is a crossramp on elliptical machine can help you get a much better workout. It’s a key feature that changes the incline of the machine’s ramps, altering the angle of your stride.
This simple adjustment can shift which muscles you work the hardest. It can also make your workout feel easier or more challenging. Let’s look at how it works and why you should use it.
What Is A Crossramp On Elliptical Machine
In simple terms, the crossramp is the adjustable incline on an elliptical. It physically raises or lowers the front of the machine’s foot pedals. When you change the crossramp level, you change the angle of your entire motion.
This is different from the resistance setting. Resistance controls how hard it is to push the pedals. The crossramp changes the path of the pedals. Using both together gives you full control over your exercise.
How the Crossramp Mechanism Works
Most ellipticals use a motor or a manual pin to adjust the crossramp. When you select a level, the front of the machine smoothly moves up or down.
– Higher Incline: The front goes up. Your stride becomes more like climbing stairs.
– Lower/Decline: The front goes down. Your stride becomes more like walking or running downhill.
– Flat Position: Often level 0 or 1, it mimics a striding motion on flat ground.
This adjustment directly impacts the focus of your workout. It’s a powerful tool for targeting different leg muscles.
Muscles Targeted by Different Crossramp Angles
Changing the crossramp isn’t just about intensity—it’s about focus. Here’s how it shifts your muscle engagement:
– High Crossramp (Level 10-20): This position emphasizes your glutes and hamstrings. You’ll feel it in the back of your thighs and your seat. It simulates climbing, which is great for building power.
– Low/Decline Crossramp: A lower or negative ramp angle puts more focus on your quadriceps (front of thighs). It can also engage your calves more deeply. This setting is less common but excellent for variety.
– Mid-Range Crossramp (Level 5-10): This offers a balanced workout for both your quads and hamstrings. It’s a good general setting for full-leg conditioning.
– Flat Crossramp (Level 0): This primarily works your quads and provides a basic cardio stride. It’s often the default setting for many pre-programmed workouts.
Why You Should Use the Crossramp Feature
Sticking to one flat level is like only ever walking on perfectly flat pavement. Using the crossramp has several major benefits:
1. Prevents Boredom: Changing the angle every few minutes keeps your mind and body engaged.
2. Reduces Injury Risk: It varies the stress on your joints and muscles, preventing overuse patterns.
3. Improves Calorie Burn: Challenging your body with new angles can lead to a higher calorie expenditure.
4. Builds Overall Strength: You develop balanced leg strength by working all the major muscle groups.
5. Mimics Real Terrain: It prepares your body for real-world activities like hiking or climbing stairs.
Not using the crossramp means your missing out on these advantages.
How to Use the Crossramp Effectively in Your Workouts
Now that you know what it is, here’s how to put it to work. You don’t need to overcomplicate it. Start with these simple methods.
For Beginners: Getting Started
If your new to ellipticals, take it slow. Begin with the crossramp set to a flat or low level (0-5). Focus on getting comfortable with the smooth striding motion.
After 5 minutes, try increasing the crossramp by just 2 or 3 levels. Hold it there for 3-5 minutes. Notice how the feeling in your legs changes. Then, bring it back down. This simple variation is a great start.
The Standard Interval Workout
This is a highly effective way to boost cardio fitness. You’ll alternate between high and low intensity.
1. Warm up for 5 minutes at a low crossramp (3-5) and comfortable resistance.
2. Increase the crossramp to a high level (12-15) for 2 minutes. You may lower the resistance slightly if needed.
3. Recover for 2 minutes at a low crossramp (2-4).
4. Repeat this high-low cycle 5 to 7 times.
5. Cool down for 5 minutes at a flat, easy pace.
The Muscle-Focused Pyramid
This workout gradually shifts muscle emphasis. It’s excellent for building endurance.
– Minutes 0-5: Warm up at crossramp 5.
– Minutes 5-10: Increase to crossramp 10 (focus starts shifting to glutes).
– Minutes 10-15: Increase to crossramp 15 (strong glute/hamstring focus).
– Minutes 15-20: Decrease to crossramp 10.
– Minutes 20-25: Decrease to crossramp 5.
– Minutes 25-30: Cool down at crossramp 0.
Adjust the resistance throughout to maintain a consistent challenge level.
Using Pre-Set Programs
Most modern ellipticals have built-in workouts that automatically control the crossramp and resistance. Programs like “Hill Climb,” “Interval,” or “Glute Focus” are great options.
Let the machine do the thinking. This is a perfect way to experience how professionals design varied workouts. Pay attention to how the changes feel so you can recreate them later.
Common Mistakes to Avoid With the Crossramp
Even experienced users can make errors with this feature. Avoid these pitfalls for a safer, better session.
1. Setting It Too High, Too Fast
A very high crossramp can strain your hips and lower back if your not ready for it. Always build up gradually. If you feel any sharp pain, lower the level immediately.
2. Neglecting Resistance
Don’t forget about the resistance knob! A high crossramp with zero resistance feels too easy and won’t build strength. Conversely, a low crossramp with very high resistance is hard on your joints. Find a balanced combination.
3. Leaning on the Handrails
Holding the handrails for balance is fine. But leaning heavily on them, especially on a high incline, takes weight off your legs. This reduces the workout’s effectiveness and can hurt your posture. Stand tall and use your core.
4. Staying at One Level Forever
The biggest mistake is not using the feature at all. If you always use the same crossramp level, your body adapts and results plateau. Make change a regular part of your routine.
Crossramp vs. Incline: Is There a Difference?
You might hear the terms “crossramp” and “incline” used interchangeably. On an elliptical, they generally refer to the same thing: adjusting the ramp angle.
However, on some premium or specialized ellipticals, “incline” might refer to the entire machine body tilting, while “crossramp” refers to the pedal path angle. For most home and gym users, they mean the same function. Check your machine’s manual if your unsure, but the principles of use remain identical.
Choosing an Elliptical: Crossramp Considerations
If your looking to buy an elliptical for home use, the crossramp feature is a key factor. Here’s what to look for:
– Motorized vs. Manual: A motorized crossramp changes smoothly with the push of a button during your workout. A manual one requires you to stop and adjust a pin, which is less convenient.
– Range of Levels: More levels (e.g., 1-20 vs. 1-10) offer finer control over your workout intensity.
– Stride Feel: A good elliptical should feel smooth at all crossramp levels, without any jerking or sticking.
– Program Integration: Ensure the crossramp works with the machine’s pre-set programs for automatic workouts.
Investing in a model with a good motorized crossramp is usually worth it for long-term motivation.
Frequently Asked Questions (FAQ)
What does the crossramp do on an elliptical?
The crossramp changes the incline of the elliptical’s ramps. This alters the angle of your stride to target different leg muscles, like your glutes and hamstrings at higher levels, and your quads at lower levels.
Is a higher crossramp better?
Not necessarily. A higher crossramp is better for targeting your glutes and simulating hill climbs. But a mix of low, medium, and high levels provides the most balanced workout and prevents overuse injuries.
What crossramp level is best for weight loss?
Interval training is best for calorie burn. Alternate between 2-3 minutes at a high crossramp (like 15) and 1-2 minutes at a low crossramp (like 5). This variable intensity keeps your heart rate up and boosts metabolism.
Can I use the elliptical crossramp if I have knee pain?
Often, yes. The elliptical is low-impact. Using a low or flat crossramp can be gentler on the knees than a high incline. However, if a specific angle causes pain, avoid it and consult a doctor or physical therapist.
How is crossramp different from resistance?
Crossramp changes the path and angle of your stride. Resistance changes how hard it is to push the pedals through that path. Think of crossramp as changing the hill and resistance as changing the gear on your bike.
Should I use the moving handles or stationary bars?
For balance, use the stationary bars. To engage your upper body and increase calorie burn, use the moving handles. On a high crossramp, avoid pulling too hard on the moving handles; let your legs do the main work.
Using the crossramp feature effectively turns your elliptical from a simple cardio machine into a versatile full-body trainer. It keeps your workouts fresh, challenges your muscles in new ways, and helps you break through fitness plateaus. Start experimenting with it in your next session—you’ll likely notice the difference right away.