Cardio Tips From Hamilton Personal Trainers

Stationary Cycle Tips: For proper seat adjustment, sit on the bike with one foot on the pedal in the bottom position. Your leg should be slightly bent at the knee. Pedal for a few minutes to ensure that the seat is properly positioned to the correct height. Be certain that you are in a comfortable position and that your hips do not rock back and forth when pedaling. Toe straps are provided on most bikes to insure more efficient rotation of the pedals and to allow for a circular vs pushing pedal motion. The circle pedal motion allows for a more complete involvement of muscles. Toe straps are there for a reason, use them!!

Elliptical Tips: Before you begin exercising on an elliptical, make sure you stretch the muscles of your calves, hips and legs. When you have difficulty maintaining your balance, hold the side rails or front supports lightly. Improper position on the elliptical transfers the stress to weaker areas such as wrists or elbows which may lead to joint discomfort. Supporting your weight with your hands will also decrease the number of calories you burn. As you climb you should maintain the pedals in the mid-range area, not too high and never bottoming out. This will help prevent lower back or knee problems and will decrease wear on the machine.

Rowing Machine Tips: Rowing consists of three parts. The first motion consists of pushing backward with your legs (flat feet). Next, pull on the handles with your upper back muscles. Continue this momentum by pulling your elbows back toward your sides. Finally, you bring your hands to your chest. Reverse this procedure on the down-stroke. When straightening your legs, be careful never to lock your knees which can place strain on your knees and lower back. Always keep your back straight and row smoothly. As in all exercises, if you experience any lower back, knee or joint pain, you should consult your physician before continuing your program.

Treadmill Tips: When standing on the treadmill, NEVER the equipment on or off. Before getting on the belt, place each foot on either side of the belt and then turn the treadmill on. When first stepping on, you should hold on to the rails. However, you should let your arms swing naturally once you begin. If you must use the rails for balance, hold them lightly and don’t grip or lean on them. Move your arms as you walk, this will involve your upper body which will increase your caloric expenditure. For safety, avoid swinging your arms excessively and wear shoes designed for running or walking. Cross training shoes are also recommended. Tennis, street or aerobic shoes may not provide proper support.

A HAMILTON PERSONAL TRAINER IS ALWAYS AVAILABLE FOR ASSISTANCE.