The weather outside is frightful, the warmth and dry temperature of a gym is so delightful!!
As the cold and rainy season is upon us, most of us have retreated into the warmth and comfort of a fitness facility to condition our bodies. Unfortunately, we've seen a lot of people, who haven't received the proper training from a qualified fitness instructor, spend a lot of time ineffectively on indoor machines. Here's some tips to make sure you're using indoor cardiovascular machines safely and effectively.
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The American College of Sports Medicine recommends a frequency of 3-5 cardio workouts, a duration of 20-60 minutes and an intensity of 60-90% of your maximum heart rate each week to maximize cardiovascular fitness |
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If you are using indoor cardiovascular machines, stay on the same machine for a maximum of 10-15 minutes. This will create better muscle balance. We would rather see someone spend 10 minutes on each of the stairmaster, rowing machine, treadmill and ski-machine rather than spend 40 minutes just on the stairmaster. If you are using the same machine or performing the same activity all the time, the muscles targeted with this exercise will continue to get fitter but the other neglected muscles will get weaker and muscle imbalances are sure to surface. This method of training will develop a more overall toned physique and reduce your risk for injury.
In addition, you may find that you can maintain a higher intensity by mixing up your workout. Although you are using many of the same muscles during many of the indoor activities, they are being used in a slightly different way. So you may find that if you stayed on the same machine you may start to get tired and have to reduce the intensity of your workout whereas, by quickly jumping onto another machine, you may be able to work hard again. And finally, mixing up your indoor machines will also help to prevent boredom. Many of us have no difficulty going for a 2 hour bike ride outside but get us on a stationary bike and after 10 minutes we're stir-crazy! |
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It doesn't matter what machine you're on, it's imperative that you maintain proper geture. This includes contracting your abdominals to stabilize your spine and maintaining proper alignment by lifting up and out through your chest and keeping your shoulders back.
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Most indoor machines offer a variety of program options. Try to avoid getting into the habit of always punching in the same program and the same level each time you workout on a machine. Mix it up. One workout do the steady climb program and the next time, try the intervals. Then go for the hill or the random program. Each program will challenge your body in a different way. |
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Here are some technique and safety tips for the most popular of indoor machines. |
I'm sure the lineups to get onto a treadmill at most fitness facilities make it easy to believe that the treadmill remains the most popular indoor cardiovascular machine. When working out on a treadmill, whether you're running or walking, always be sure to make initial contact with your heel, roll through to the forefoot and then push off from your toes using your gluteal (buttock) muscles. The bone in your heel is much bigger and stronger and more able to absorb impact than the small bones in your forefoot which is why a heel-contact is so important. And the toe-pushoff is important to thoroughly fire through the gluteals. Also make it a goal to not hold onto the rails while jogging or walking. Instead, use your muscles to balance and support your body.
Treadmill workout ideas: Once a month, try a time-trial workout. Program in a distance like 5km and record how long it takes you to complete. Next month, try it again and this time try to go a little faster. As you get fitter, you should be able to perform the same distance in a shorter period of time.
This is probably one of the most poorly executed indoor exercises. Most people hold onto the rails for dear life and take fast, choppy little steps. This technique is very ineffective at burning calories and maximizing fitness goals. It's far better to not hold onto the rails while on the stairmaster. Most of you will find that you'll have to reduce the Level you normally perform at once you let go of the rails, because your muscles will have to work so much harder to support your body weight. This increased intensity will get you results much more quickly and you'll find you'll also develop good balance and stability. The next important tip is to make sure that your steps are not too shallow. Think about the height of a step you would take while walking up the stairs and strive for this. Remember to work through the full range of motion. Tiny, fast steps are not effectively engaging the lower body muscles and instead, are using a lot of momentum.
Stairmaster workout ideas: Try not holding onto the rails for 40 seconds and then holding on for 20 seconds. Do this for 10 minutes.
Another technique horror show. It seems pretty easy right!? Just pull. But in reality there are some important technique tips to consider while rowing. The first stage of the row should include a stronger push off with the legs and a strong pull from the arms and back. On the return or recovery phase of the stroke, the arms extend back to the starting position in a controlled fashion. Only after the arms pass the knees, should the legs actually bend. Most people bend their knees too early in the recovery phase leading to an inefficient stroke.
Rowing workout ideas:
Program in a 10 minute workout. Record how many meters you can perform in 10 minutes. Try the 10 minute mini-fitness test in a month and see if you beat your distance.
With the onset of indoor cycling classes, biking inside has seen a surge in popularity. The most common error with technique on a bike is seat height. It's important to position the seat so that you are neither too high or too low. When the leg is in a fully extended position towards the floor, you should only have a slight bend in the knee.
Biking workout ideas: Program in a hill workout and try to keep your RPM's (how many times your legs cycle in a minute) constant even while climbing the hilly parts of the program. This will be a leg-burner! Have fun and stay fit! |
