Hints & Tips - Cardio Vascular Machines
Published October 14, 2008 by Martin Bean
PROMOTIONAL TIP
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Article by Pete Griggs
Boxing Capital says....With Boxing gyms becoming more and more modern, it’s becoming more common to see cardio vascular machines in gymnasiums – some have treadmills, bicycles, rowing machines and even step machines. It’s also becoming more frequent for boxers to also use what I would label ‘keep fit’ gyms in addition to boxing gyms, which aren’t open as much as we would like.
In view of the above developments, we have enlisted the help of talented London based personal trainer, Peter Griggs, to give you all some advice on how you should be using the machines. Some of this is common sense but do pay attention – we all get into bad habits which can cause injuries.
Pete Griggs says.....I see a lot of people in the gym using incorrect technique on CV equipment, not only do you run the risk of injury but you also won’t be able to perform at you best, making it harder to yourself.
Before I begin I need to say that these tips and hints are not strict rules. Equipment varies from gym to gym and so do people, if you are unsure check with the instructors at your gym of email me pete@petegriggs.com.
Ok lets get started with everybody’s favourite the Treadmill!
Treadmill
Tip 1. Elevation
Not the U2 song but the hill you are running up. Always have a little bit of elevation when running on a treadmill; it gives you something to run against. When you run outside you have wind resistance pushing against you and this makes it harder for you to run. If you run into a strong head wind you’ll know it is very hard to run. In the gym there is no wind, so to compensate for this set the elevation between 1-2.5. This will stop you from just bouncing along on the treadmill with nothing to push against.
Tip 2. Lift your arms and Keep you head high
When running on the treadmill keep you forearms tucked in under your chest, don’t let them flop down by your hips as this is a more efficient way to run. Keep your head high too and don’t run along looking at your feet. A lot of people look at their feet when they first get on the treadmill because they are worried about falling off and never get out of the habit, so relax your shoulders and look straight ahead.
Tip 3. Stay light on your feet. You have probably heard someone running on the treadmill from the other side of the gym, why can you hear them? Because they are bashing their feet down on the treadmill BOOM BOOM BOOM!. Do this long enough and you will end up with sore ankles and knees. Make sure when you are running on the treadmill that your feet hit the track very lightly, this may take a bit of practice but it will be worth it as you will be able to run longer.
Rowing Machine
Tip 1. Keep you back Straight.
I’ve seen so many people on the rowing machine all hunched over, this is bad for your back and will inhibit you breathing. Keep your back straight and lean back slightly, this will help you row faster.
Tip 2. Resistance and Stroke Rate.
A lot of people get on the rowing machine and think “Yeah I’m tough” and stick it on full resistance. A better way to do it is to drop the resistance by one or two and increase the stoke rate (how fast you are going back and forward). Most rowers will display your stoke rate, ask an instructor if your not sure where it is displayed. Find out what rate you normally row at then add 4 to it. If you normally row and 25-26 Strokes per Minute try keeping the stroke rate above 30. Dropping the resistance and increasing the stoke rate is a good way to improve you cardio fitness.
Bike
Tip 1. Have the ball of your foot on the pedal.
When setting up the bike adjust the toe straps so that the ball of your foot (big lump behind your big toe – you boxers should know!) is in the centre of the pedal. This is the optimum position for your calf muscles to generate the most amount of force when cycling.
Tip 2. Make you legs go in circles.
You can use the toe straps on bike to lift the pedal, when one foot is pushing down get the other one to lift up. Try and imagine your feet going in circles when you are pedalling rather than just pushing down. This will help you pedal faster.
Cross Trainer
Tip 1. Stand tall.
This is another machine that people have a habit of hunching over on, keep you head high and you back straight at all times to avoid and injuries.
Tip 2. Arm height.
If the cross trainers in your gym have bars for your arms to push and pull on make sure you hold them just below the height of the top of your shoulder. If you hold them too high then the machine will pull you out of position all the time, too low and your arms won’t be able to push and pull properly.
Stepper
Tip 1. Hold on lightly with your hands.
A lot of people when using the stepper rest all their weight on the arms. Make sure you hold on lightly with you hands and let your legs take the weight of your body. Take the resistance level down if you can’t hold on lightly as you probably have it too high.
If you relate to what I am saying and feel you need help in this area why not book a personal training session with me to get you started the right way. I can explain to you how to apply these principles to your workouts and get you using them properly to benefit you. Personal training in London and Surrey with me will help you achieve your goals of weight loss and fitness. I am based in Sutton South London and work in Cheam, Wallington, Carshalton, Epsom, Banstead, Ewell, Morden, Crystal Palace, Wimbledon all over London and Surrey, in gyms, homes, parks, gardens and I'm available internationally for bookings too.
Want to contact Pete?
To book a session or for comments and questions call or email me:
Email: pete@petegriggs.com
Phone: 07947 049889
Pete’s Background
Personal Trainer Pete Griggs is twenty five and has been working in the fitness industry for the past five years and as a personal trainer for four of them, he has had a passion for fitness and health since he was seventeen. At nineteen he went to university to study for a Sports Science Degree
Since graduating he has worked in gyms and a tennis academy as a personal trainer, taken courses in youth fitness training and advanced level instructing, giving him the perfect balance of degree level knowledge and applied skills. He is now freelance with his own business.
If you are in need to a big push to get you started then having Pete as your personal trainer is for you, he is great a setting you up and sending you off in the right direction towards your goals!
He is registered with REPS and fully insured.
Qualifications and Specialities
Sports Science Degree
Advanced Fitness Instructor
Youth Training
Weight Loss and Body Conditioning
Fitness and Strength Training
Currently Studying
NLP Sports Practitioner
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