{"id":810,"date":"2022-01-14T01:00:00","date_gmt":"2022-01-14T08:00:00","guid":{"rendered":"https:\/\/firedupfitness.ca\/blog\/?p=810"},"modified":"2022-01-10T14:08:25","modified_gmt":"2022-01-10T21:08:25","slug":"master-more-machines","status":"publish","type":"post","link":"https:\/\/firedupfitness.ca\/blog\/master-more-machines\/","title":{"rendered":"Master More Machines"},"content":{"rendered":"\n

How to Set Up and Effectively Use Cardio Machines<\/h3>\n\n\n\n

This post is a continuation of Master the Machines-Part 1 – click here for that one<\/a> where I covered how to set up and effectively use the Treadmill, the Elliptical and the Exercise bike.<\/p>\n\n\n\n

That post, along with this one, includes information to help you decide which indoor cardio 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.\u00a0\u00a0<\/p>\n\n\n\n

Here, I will be covering the Stair Climber and the Rower.\u00a0 I\u2019m also going to touch on some other fun equipment you may have seen in your gym but not known much about.\u00a0\u00a0The Ski Erg, Jacobs Ladder, the Air Runner and the Air Bike.<\/p>\n\n\n\n

Before I go on, if you are completely new to the gym or headed back after a long break, you might also want to check out “How to Feel More Comfortable In the Gym”<\/a>.\u00a0\u00a0It covers the basics of gym lingo, etiquette and equipment.<\/p>\n\n\n\n

And always consult your physician or a certified personal trainer before starting a new exercise routine to ensure that it is safe and effective for you.<\/p>\n\n\n\n

Let’s get started<\/p>\n\n\n\n

Rower<\/h2>\n\n\n\n
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The rower simulates rowing a boat and offers a full body low impact workout activating 86% of the body\u2019s muscles! That is a pretty impressive return on investment.<\/p>\n\n\n\n

To start, make sure the resistance is at the lowest setting (this is often located on the side of the fan. 1 being the lowest resistance to 10 being the highest)<\/p>\n\n\n\n

Take a seat and adjust the footplate to suit your foot length.\u00a0The adjustable strap goes over the joint at the base of your big toes.\u00a0The toes should bend comfortably so you\u2019re able to push off the balls of your feet.<\/p>\n\n\n\n

Once you are strapped in, bend your knees and place your hands on the outside of the oar (not the center).\u00a0Float your pinky fingers off the end and rest your thumbs on top; don\u2019t wrap them around.\u00a0Hold the oar with the first, middle, and ring fingers of each hand.<\/p>\n\n\n\n

The bulk of the power actually comes from your lower body – so you should be pushing with your legs.\u00a0Your arms and back only need to help towards the end of the pulling movement. Every time you pull back, remember to use your upper back, not shoulders and biceps.\u00a0<\/p>\n\n\n\n

With your back straight, core engaged, and balls of your feet firmly in the straps, push back first with the lower body, then use your upper back to pull your hands toward your chest.\u00a0Bring the oar to just below your chest..any higher and you are using more energy than is necessary.Release your arms toward the base.\u00a0 Once they are straight, bend your knees to glide back to starting position.\u00a0<\/p>\n\n\n\n

Think: legs, arms, arms, legs.<\/p>\n\n\n\n

Your glide backwards should be twice as fast as your return to starting position; so think one count to glide back and two counts to glide forwards back to the starting position.<\/p>\n\n\n\n

If you are looking at the display – the strokes per minute is how many times you row (or stroke) in 1 minute. Keep this number at 30 to ensure you are using effective power, not just flinging your body back and forth. The split time (or pace) is the amount of time it takes to row 500 meters. To increase your pace, push out with more power \u2014 don\u2019t just go faster.<\/p>\n\n\n\n

Stair Climber<\/h2>\n\n\n\n