Getting The Most out of Exercise Machines

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Where can you always expect a crowd at the gym? At the cardio machines of course. Approximately 86 millions people a year use some type of cardio equipment to run, walk climb or bike, according to Fitness Management Magazine. The cardio machines can get your heart pumping, tone muscles and trim fat. There are the treadmills, the stair climbers, the elliptical trainers, rowers, ski machines or the stationary bikes.

Most people just hope right on, push a button and start a basic routine. The problem is that many do not take the time to learn enough about the machine use to use it properly. This can end up wasting your time and ruining their workouts. You should take the time to explore all the machines to learn their features, strengths and how to operate them. Then you can mix up use of several machines to help you get improved fitness results without getting bored. You can also prevent injury from misuse. Here are some basic tips for the most popular types of equipment.

Treadmills: The treadmill provides the most basic cardio exercises- walking or running. But even this basic cardio require the correct form. Users should walk or run erect which takes the stress off the back, promotes good movement mechanics and allows the lungs to fully expand. Strides should be long and your body should be at the midpoint of the belt carriage. Users should avoid bouncing up and down. Shoulder should be relaxed. Your arms should be moving, elbows bent at 90 degrees, just as when you would normally walk or run. Do not twist your hips or shoulders. Avoid grasping the console. If you can’t keep up it is better to slow down. When you grasp the machine, you exercise less and the monitor readings are not accurate. If you are watching television, keep the television in front of you so you do not have to turn your head. Try running or walking downhill (decline setting) using a fast pace. Instead of always relying on manual setting try a preprogrammed workout. You should also cross train on stair climbers to give your hamstrings a thorough workout.

Bicycles: Recumbent bikes are a good option. They are especially good for glutes and hamstrings. Using them may make your exercise feel easier and you may work out longer. No matter what type of bike you choose- always adjust the seat properly. Your knees should remain slightly bent at the bottom of the pedal stroke. You will have the correct bend in your leg if you can just reach the top of the pedal with your heel when your leg is fully extended. Also keep your knees in during your pedaling, moving directly in line with your foot. Keep a straight posture. Your back should be flat. Avoid slouching and distribute your weight evenly over the seat, pedals and handlebars. Keep your hands on the handlebars. Avoid locking your elbows or leaning on handlebars. Do not place heels on the pedals. Try some high resistance, low speed, while standing on the pedals for a few minutes each session to work the glutes. Consider a spin class to build more variety and different intensities to make your workout more challenging and fun.

Elliptical: The sliding action provides motion similar to running, but without impact to joints. There are many types of machines but it is important to choose the one that is right for you. Ones with moving handles offer a good upper-body workout. When using them look forward and hold your chin up. Take full strides like a normal walk or run. Hold the handles for balance and shift weight slightly from side to side to engage your leg muscles. Avoid pushing with your arms and locking your elbows. If you are trying to loose weight, alternate a day of high impact activities like running or step aerobics with a session on an elliptical trainer. This allows more calorie burning time without the stress on the joints.

Stair Machines: Step machines force you to take full steps and pick up your total weight each time. When using them always take full steps of at least 8 inches as if you were walking up real stairs. Keep your feet flat throughout the movement. Keep your weight over your heels and grasp the handles for balance. Do not stand on the balls of your feet. That will make you take short quick steps. Avoid locking your elbows. Try a variety of paces for a more intense workout. Alternate by doing one flight at a fast pace, then one or two at a slower step. Or try a preprogrammed workout.

All machines have some type of monitor with a way to program and track your workout. Whether you choose a manual or preprogrammed workout it is important you know how to interpret the data on the monitor. The time shown can be the time that has elapsed since your workout began or the time remaining in your workout. It is important to include a cool down in your workout to slowly cool down your body. Most machines provide calorie readouts which may include calorie per minute or total calories consumed. Keep in mind these numbers are rough estimates. Many machines overestimate by 10-15 percent. You can get more accurate results if you enter your weight on the monitor before you begin the workout. Otherwise the calories are base don a 150 lb person. Some machines also offer a heart rate monitor which picks up a signal from a chest strap or build in sensors in the handlebars. Building your workout around heart rate data and zones can increase the effectiveness of your fitness program. Every machine also measures speed in miles per hour and distance traveled.

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