How to set up and effectively use cardio machines
In the winter, cold weather, icy streets & less daylight can force us to take our fitness routines indoors. It means using cardio machines like treadmills, spin bikes and elliptical machines to get our hearts pumping.
Most machines in the gym are pretty straightforward to use – just hop on and press start; however, a little knowledge can go a long way.
This post will help you decide which machine is right for you (based on your goals, interest and any injuries or limitations) and give you some basic tips on how to use it to get the best bang for your workout buck.
The most common cardio machines used in gyms today are the Treadmill, Elliptical and the Exercise Bike. I’ll focus on those machines in this post.
Stay tuned for future posts where I will talk about the Rower, Stair Climber and other fun and effective cardio machines.
Treadmill
Let’s start with the Treadmill as it is probably one of the most straightforward cardio machines to use. It has just a single belt to stand on and a screen of buttons to customize your workout. Personally I usually just use the quick start button followed by speed and incline.
To begin, step onto the belt facing the screen and clip the emergency cord to your clothing. It cuts the power if you trip or get too close to the back of the treadmill. Some people find it awkward or embarrassing to use the emergency cord but you only have to witness one person fall off the treadmill and see their head banging up and down on the still moving belt to understand it’s value.
Press the quick start button, which will start the treadmill at a very slow speed (.5 or 1 mile an hour, in most cases). If this is your first time, begin walking at this speed, slowly increasing until you’re at a moderate comfortable pace.
As you walk, let your arms swing. Try not to hold on to the side rails as that will cheat you out building balance and core control. If you feel like you have to hold on to the rails it means you are likely going too fast. Slow the speed and stick to that pace until you’re more comfortable.
You can vary the workouts on the treadmill by changing the speed. Move from a slow to a fast walk then to a jog and a run. If you don’t like to run, you can increase the intensity of your workout by increasing the incline of the treadmill which mimics a hill.
When you’re at the end of your treadmill session, don’t just hit the stop button and jump off. Instead, take three to five minutes to gradually reduce the speed, then press stop. Remove the emergency cord and step off while holding on to the hand rail as your balance might not be at its peak when you’re tired and sweaty.
Elliptical
Next the Elliptical (and to be honest the elliptical machines are usually situated NEXT to the treadmills in the gym). The Elliptical is a great low-impact cardio machine that is easy on the joints.
Before you step on, keep in mind that the pedals will instantly start to move! Start by getting a good grip on the handlebars on each side and then place your feet on the pedals one at a time. Speaking of handlebars, some ellipticals have stationary handle bars (that don’t move) and some are dynamic to incorporate upper body movement. If you are new to the elliptical, start with the stationary handlebars so you can get used to the foot position and rhythm of movement before getting the arms involved.
Align your feet with the edges of each pedal to avoid strain on your hips. Proper form means straightening your back, pulling your shoulders back and down and gently bracing your core. Don’t look down unless you’re making a quick adjustment.Keep a light hold on the handlebars and a slight bend in the elbows and knees.
Start off at a moderate pace—no incline or resistance just yet. Once you get comfortable and feel confident, you can challenge yourself by increasing the incline or adding resistance (which makes it a little harder to move the pedals). You can even mix it up and try pedaling backwards (engaging the muscles in your thighs and hips) or try putting the majority of the effort into working with your arms, pushing hard and letting your legs take a supporting role. This will also work your chest, back and shoulders.
When you are done with your workout, gradually reduce the incline, resistance and speed until you come to a stop. Keep a hold of the handlebars as you carefully step off onto the ground.
Exercise/Spin Bike
This is another fabulous low impact cardio machine but if it’s not set up properly to your height and limb length can lead to muscle pain and injury.
First thing’s first, adjust your seat height and handlebars to suit your body. If your saddle is too high you could lose a lot of leverage, and if it’s too low you could experience knee pain.
Stand beside your bike and bring the saddle up until it’s parallel with your hip bone. Ideally, when either pedal is at its lowest point, you want your leg to be almost (but not entirely) straight. Just a slight bend in the leg. When that’s achieved, you’re at the right cycling height for you. You want to avoid pushing your hips forward or straining your legs to reach the pedals. If that’s the case, you should lower your seat.
As for the handlebars, you want your arms to be able to reach out to them comfortably at shoulder level. Adjust them so that you can comfortably hold your chest up, keep your shoulders down, and avoid hunching or rounding your back.
Before you hop on make sure everything is actually tight and securely in place. You want to make sure all those adjustments stick.
Next, strap your feet in. You will get a much more comfortable and efficient workout by using the straps (or even customized shoes that clip on to the pedal.)
When peddling, start with the ball of your foot and push through to your heel as you press down. Then, pull up using the top of your foot. This is where having your feet strapped or clipped in place is helpful.
If you’re new to the bike, start on a low resistance; one of the lowest number settings on the digital display. Shift it up a gear when it gets too easy. The display should also show the RPM (or revolutions per minute). For a good workout, try to stay between 70 and 90 RPM. If that’s too difficult then your resistance is set too high. If you’re going over, you need to make it harder by putting the resistance up. As you get comfortable, vary your resistance and speed up and down throughout the workout to keep it interesting and challenge your muscles and your heart.
As with the treadmill and elliptical, gradually reduce your speed and resistance at the end of your workout before you come to a complete stop. Unstrap or unclip your feet and hold onto the handlebars as you carefully dismount.
And there you go!
As I’ve talked about before, cardiovascular exercise is an essential part of a healthy lifestyle. When you can’t or don’t want to workout outdoors, indoor cardio equipment is a great option for a safe and effective workout.
I hope you can use the tips from this post to help you feel comfortable and confident to hop on your favourite cardio machine and get your heart pumping – willpower not required.
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