It’s important to exercise and stay active as we age, but as we get older, it tends to get more challenging to do this.
Achy joints tend to make exercising more challenging, which leads to less exercise, which in turn leads to stiffer, achier joints and so on.
It’s a vicious cycle, but there are low-impact ways for seniors to stay active while protecting their joints.
And using a recumbent cross trainer is one of the most effective ways to do this.
With a recumbent cross trainer, seniors can promote improved cardiovascular health and strength at the same time, all while putting little stress on their joints.
If you or a loved one is looking for a safe way to exercise, keep reading – in this guide, we’ll go over what recumbent cross trainers are and why they’re so effective for seniors.
What’s a Recumbent Cross Trainer?
If you’re not familiar with recumbent cross trainers, it’s ok – you’re not alone.
These machines aren’t quite as well-known as recumbent exercise bikes, but I bet most readers have seen one before (even if they didn’t know exactly what they’re called).
A recumbent cross trainer essentially combines the design of a recumbent bike with the stepping motion of an elliptical or stepper.
Like a recumbent bike, these cross trainers have the user sitting in a comfortable, reclined position with their backs fully supported.
Unlike an exercise bike though, which uses a circular pedaling motion, these cross trainers utilize a linear stepping pattern with the pedals.
Recumbent cross trainers also come with moving handles, allowing you to get your upper body involved with the exercise.
The result is a comfortable exercise machine that can offer a full body workout.
If you’ve ever been to physical therapy or a rehab facility, you’ve likely seen one of these machines before.
Recumbent trainers are often used in these settings because of how low-impact and gentle on the joints they are.
We have NuStep to thank for bringing recumbent cross trainers to the world, but these days there are several brands offering great models.
FYI, these machines are also sometimes called “recumbent ellipticals” or “recumbent steppers”, but they are all referring to the same kind of exercise machine.
Why Are Recumbent Cross Trainers So Low-Impact?
Recumbent cross trainers are designed to minimize stress on the joints, making them an excellent low-impact exercise option.
And they achieve this in a few ways.
Seated Position
One main reason for this is their seated position, which reduces the pressure on the knees, hips, and lower back.
Unlike traditional elliptical machines where users are required to stand, the recumbent design allows for weight distribution across the entire body.
And not only are you sitting, but you’re positioned so that the pedals are out in front of you, as opposed to under you (like a traditional exercise bike).
This reduces the stress through you hips and knees even more.
Linear Pedal Motion
Additionally, these trainers utilize a linear, stepping-like pedal movement that is very joint-friendly.
Recumbent exercise bikes are very low-impact as well, but folks with really sensitive joints may still have trouble with the rotational movement they require.
The straight stepping motion used on recumbent cross trainers puts even less stress on the joints because there is no rotation.
Nicer recumbent cross trainers also allow you to push the pedal down partially with each step, essentially giving you the option to choose how far you extend your legs with each stroke.
This allows seniors to stay within their pain free range of motion at all times.
Handles To Assist
These trainers also come with moving handles, allowing you to use your arms to assist your legs with completing the movement.
The pedals and arm movements are synchronized to create fluid motions, reducing shock to the joints while still engaging the muscles in a controlled and gentle way.
This makes recumbent cross trainers perfect for seniors or individuals dealing with arthritis, joint pain, or recovering from injury, as they provide a full-body workout without the risk of joint damage or excessive strain.
Benefits for Seniors
- Joint-Friendly Movement: The smooth, elliptical motion minimizes impact on the knees, hips, and back, reducing the risk of joint strain or injury. This makes it perfect for those with arthritis or mobility concerns.
- Low-Impact, Full-Body Workout: Recumbent cross trainers engage both the upper and lower body simultaneously, helping improve cardiovascular health and muscle strength without high-impact stress on the joints.
- Improved Stability and Safety: The seated position provides excellent stability, reducing the risk of falls. Seniors with balance issues can exercise with confidence and comfort. Also, some recumbent cross trainers come with swivel seats, making them easier to access for seniors with mobility issues.
- Adjustable Resistance: These machines are low impact, but they also come with adjustable resistance levels that can provide enough resistance for a great workout. This allows seniors to progress at their own pace, whether they are beginners or looking for a more strenuous workout.
Why Recumbent Cross Trainers Are Ideal for Seniors
Recumbent cross trainers not only support joint health, but also contribute to overall wellness.
These exercise machines can:
- Help improve endurance
- Help improve circulation
- Help reduce stiffness
- Help strengthen muscles
- Help promote cardiovascular health
- Offer a joint-friendly way to exercise
They help improve endurance, enhance flexibility, and promote mobility, all while being gentle on the body.
Seniors can benefit from cardiovascular conditioning, weight management, and muscle strengthening – all essential for maintaining independence and quality of life.
In other words, recumbent trainers can provide the same benefits of any other cardio machine, while being incredibly gentle on the body.
How to Use a Recumbent Cross Trainer Safely
Using a recumbent cross trainer is similar to using any other type of exercise bike:
- Adjust the Seat: Make sure the seat is set to a comfortable position with your knees slightly bent during pedaling. Your knees shouldn’t be fully extended when the pedal is at its furthest position.
- Adjust handles: The same goes for your arms, adjust the handles so that you’ve still got a little bend in your elbows when the handles are farthest away from you.
- Start Slow: Begin with a short, low-resistance workout to get used to the machine. Keep the resistance low and gradually increase your workout time. Once you reach your target exercise time, start gradually increasing the resistance, based on your personal goals.
- Monitor Your Progress: Use the display features, if available, to track your heart rate and calories burned.
- Explore Programs: Some trainers come with built-in workout programs that adjust the resistance automatically based on the workouts. Feel free to explore these programs to keep your workouts fresh and entertaining.
Final Thoughts
Recumbent cross trainers can be an excellent tool for seniors who want to stay fit and active without risking joint strain or injury.
With a design that prioritizes comfort and safety, these machines offer a low-impact, full-body workout that helps maintain strength, flexibility, and cardiovascular health – all of which are important components for healthy aging.
When it comes to low-impact exercise machines, I can’t think of any thing that’s more joint-friendly than a recumbent cross trainer.
Again, this is why you see these machines used in settings where folks with sensitive joints are exercising.
Anyway, I hope you found this article helpful and if you have any questions or comments you’d like to share, just leave ’em below and I’ll get back to you shortly.
If you’re interested in purchasing one for your home, check out my guide on the top recumbent cross trainers for seniors for more info.
