As advised with other steady state cardio gym workouts, the only limitation with a steady state (consistant pace) gym workout is you. Simply, if you are capable of training harder (through increased intensity and/ or duration) and wish to do so, then do it :).

Steady state cardio workouts are often preferred during active rest of athletes - LSD (Long Slow Distance) / Base Training - which entail a high volume (long duration) at a low intensity.

Given a shorter duration, a consistant low intensity is also appropriate for a "beginner".

The sample steady state cross trainer gym workout provided below is of moderate intensity and is suitable for most individuals already keeping fit. Monitor your heart rate to ensure you're training within your suggested heart rate zone, decrease or increase difficulty (pace or level) accordingly.

With the above in mind, it's worth noting that the standard pre-set workout programs on a home or commercial cross trainer can typically be altered (difficulty-wise) at the touch of a button.

Cross Trainer Gym Workout 1 (Steady State) Warm Up: 5 Mins - Level 1 @ 40-50 RPM

Main Workload: 30 Mins - Level 5

55-65 RPM

Cool Down: 5 Mins - Level 1 @ 50-40 RPM

 

You will probably also find the Cardio Workouts Considerations and Options article useful in your approach to designing your cardio workout program.

Weight training gym workouts can also be found under our 'Workouts' section.

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