Using cardio equipment can be a challenge. Here are a few tips on how to use your fitness clubs or in–home cardio machines safely and effectively:
First of all, good form is important to get the most benefit from any cardio machine. Now, let’s look at the word “cardio.” Why should we engage in cardio activity? Cardio exercise helps increase your lung capacity, reduces your risk for cardiovascular disease, as well as the onset of diseases like diabetes. It will improve your quality of life, boost your metabolism and help you burn fat. The best cardio exercise is what you find yourself involved in day in and day out consistently. You can mix it up so it will not become mundane and at the same time it will shock the muscles for quicker results. You will reap rewards for doing so.
The following are the more popular cardio machines used:
Treadmills: They are a great alternative if you enjoy walking or running. The platform of the treadmill varies depending on the type of treadmill you are using. If you choose a treadmill with a softer platform, like a Woodway treadmill, it will provide you with less impact. It is generally softer on your knees and joints. There are several programs that the treadmill provides to challenge your workouts such as manual, fat burner, cardio, random hills and speed intervals. As you run or walk on the treadmill, remember to keep your head and chest up and shoulders back. Swing your arms to help move your body forward. To absorb shock, land on your heel and push off with your toes. Setting the treadmill at a 1% incline mimics running or walking on the flat ground outside.Now that you have been armed with how toÂ’s and not toÂ’s, start getting your cardio in 3–5 times a week. Remember, fitness trainers can answer any questions that may arise in the cardio area and they are more than happy to help you and show you ways of getting started on a healthy way of life cardio program. ThereÂ’s no time like the present. LetÂ’s go!Elliptical: These machines simulate the same response as walking or running. They are great if you are suffering with leg or knee problems. Your feet are placed on the large pedals which move in a circular motion. Some ellipticals have pedals that you can move forward or backward to work the opposing muscle groups and some have cross ramps, while others have upper body stationary handles for added resistance. Stand straight and keep your feet flat. Feel free to pump your arms if you are not using the stationary handles.
Stair climbers (Stairmaster or Stepmill): My personal favorite. You are either stepping down on pedals or climbing stairs using variable levels of resistance. These machines are often used incorrectly. You must remember to keep your body upright and not to support your bodyweight on the sidebars with your elbows locked. This is a sure way create muscle pain. Plus, you are not burning as many calories that you think you are because you are actually cheating yourself. Keep your hands on the front or sides of the rails or just pump your arms for a harder workout. The benefits include a great cardiovascular workout as well as firmer buttocks and leg muscles. The Stairmaster/Stepmill is not recommended if you have knee or leg injuries. Be sure to get clearance from your doctor before using this machine.
Stationary Bike or Recumbent Bike: These are for a low impact non –weight bearing exercise. They are great machines if you have hip, leg injuries or lower back pain. A stationary bike can provide you with awesome interval training. It allows you to work hard with less risk of injury due to it being low impact. It is not only comfortable and easy to use but youÂ’ll find yourself exercising on it longer than usual due to it being non–weight bearing. Your feet are on the pedals, with or without straps. Make sure your knee does not extend to a locked position. If it does, your seat needs to be lowered. Your knees should be in a slightly bent position. This goes the same with the recumbent bike. If your knees are in a locked position you need to adjust your seat closer to the console. The recumbent bike is low impact as well and generally has a larger seat. Your body is in a semi– or fully– reclining position, taking pressure off the back. This bike is also great if you have lower back pain because of the back support offered by the seat and it is also great if you have leg or knee injuries. Physical therapists have their patients use this after they have had knee surgery for rehabilitation purposes.
