How To Use Fitness Equipment

Before you get started on your exercise plans, read over this How-To-Guide to ensure you are using the fitness equipment correctly and get the best out of your workout.

TREADMILL

The treadmill is the classic cardiovascular workout machine, suitable for any age or fitness level.

How To:

• Keep your head level, shoulders back, arms swinging at 90 degree angle and your feet striking the conveyor belt directly below your knee.
• Warm up with an easy walk for 5 to 10 mins.
• Gradually increase the speed.

Beware:

• Don’t hold on while walking or running – it can increase the risk of muscle strain, effect your posture and body mechanics.
• Drink more fluids during running on a treadmill than outdoors, as there is no outside air to cool your body.
• Avoid completing to a complete stop on the treadmill, the best way is to gradually slow the speed down.

Tips:

• Use the incline to up the ante of your exercise.

Check out our range of Treadmills here.

EXERCISE BIKE

Exercise bikes are a great way to improve your cardiovascular system and strengthen your muscles, while providing less impact on your joints.

How To:

• Start by adjusting the seat to a comfortable height, so your feet are touching the pedals properly.
• When pedalling at the lowest point, your knee should only be slightly bent. You shouldn’t need to flex your foot or point your toes to be touching the pedal comfortably.
• Move the handlebars so you can grip without leaning forward but your elbows are slightly bent.
• Adjust the foot straps so you can comfortably push the pedals down and up without feeling like your feet will slip out.
• Start with a warm up and increase your movement after a few minutes.
• Pedal steadily but don’t move your ankles.
• Don’t finish suddenly, rather gradually decrease your movement to slow the movement down to a halt.

Beware:

• Monitor your heart rate and aim for working at 70% or 80% intensity.

Tips:

• Test out the programs available. It will be a good way to challenge yourself and keep the exercise interesting.
• Choose a program or level of intensity that pushes you but allows you to sustain the workout and keep proper form.

Check out our range of Exercise Bikes here.

ROWING MACHINE 

The rower is a great all-over body workout and the seated position will have less impact on your joints.

How To:

• Strap your feet in comfortably – they shouldn’t feel like they could slip out, but also not so tight that they dig in.
• Grab the handle with an overhand grip and extend your arms forward, keeping your wrists flat.
• Slide the seat forward until your shins are vertical.
• Lean slightly forward at the hips.
• Start in the Catch position and then execute the Drive position and into the Finish.

Drive Position

• Extend your legs and push off against the foot pads.
• Pull the handle with you.
• Tighten your core, straighten your arms and keep your back firm.
• Straighten your knees – your legs should be straight but without locking.
• Gradually bend your arms and lean your upper body back. Finish with slight backward lean.

Catch Position

• Move your arms out and then your upper body.
• Keep your back straight with your shoulder back and core engaged.
• Extend your arms out and move your upper body from slightly angled back to slightly angled forward.
• Slide your body forward by bending your legs.
• Fully extend your arms and bend your legs.

Finish Position

• Bend your elbows and pull the handle into your abdomen.
• Extend your legs and lean back slightly at hips.

Beware:

• Using the rower wrongly can cause stress on the lower back.
• Don’t lean too far back at the Finish position or too far forward in Catch position.
• Don’t jerk the handle back with your arms.
• The power of the movement should be in your legs, so avoid putting too much pressure on the handle.
• Don’t sit completely upright and take care when bending the knees as to not lock your legs.
• Have a relaxed grip to avoid blisters and callous.
• Although there is a leaning forward and backward movement – your back should always be straight.

Tips:

• Start with a low resistance and work your way up once you have worked out the correct form.
• Try to remember this sequence – pulling up to the machine: Arms, Body, Legs – pushing back off the machine: Legs, Body Arms.

Check out our Rowing Machines here.

CROSS TRAINER 

A great cardiovascular machine, and good choice for mixing up your training from the more traditional style of the treadmill or exercise bike.

How To:

• Grab the stationary handles to step onto the equipment and place your feet on each pedal.
• Align your feet so they are parallel to the inside edges of the pedals.
• Align your hips to the direction of your machine.
• Straighten your back and engage the core.
• Keep your body upright, your chest forward and shoulders back.
• Grip the moving handles and slightly bend your elbows.
• Bend your knees slightly and then pedal forward or backwards.

Beware:

• Don’t lock your knees.
• Don’t grip the handles too tightly to avoid putting pressure on the wrong place.
• Watch out for sore calf muscles – this probably means you have the heel position on the foot plate and your heel is extended upwards.
• Aim for larger controlled movements rather than short jerking actions.
• Avoid rotating your waist too much when pushing the hand level forward.

Tips:

Start with a warm up and gradually increase the resistance.

• Add intervals to your cross trainer workout, by alternating between periods of pedalling faster and then slower.
• Let go of the handles and move your arms with the cross trainer to engage your core muscles.
• Pedalling backwards will challenge your thighs.
• Grab the handles and power the machine through a pushing and pulling motion of your arms, chest, shoulders and back, to work the upper body.
• Increasing the resistance will work your legs and calves.
• Increasing the incline level will work your hamstrings and gluteal.
• Try out a programmed exercise plan.

Check out our range of Cross Trainers here.

INVERSION MACHINE

The Inversion Machine is great for stretching out muscles, relieving back pain and improving your core strength.

How To:

• Before using the machine you will need to adjust the height setting, footrest and to suit your body comfortably.
• Step up on the foot platform and adjust the ankle straps to fit, locking the clamp securely.
• Once secure, begin to lie back with your hands gripped on the handles.
• Use your arms to shift the weight and tilt you backwards and upright – raise your arms to lower yourself and fold your arms or grip the handles to return to an upright position.
• Push your feet against the footrest to help return your body to the upright position.

Beware:

• Watch for the ankle strap putting pressure on your Achilles tendon.
• Do not attempt to sit up to lift yourself back to the upright position.

Tips:

• Before starting any movement, tug on the ankle strap to ensure it has locked securely.
• If you start to feel dizzy or nauseous return to the upright position immediately.

Check out our Inversion Machines here.

PULSE TRAINER 

This is a great machine for a new and interesting way to exercise. You can use the Pulse Trainers for both cardio and strengthening exercises.

How To:

• Stand on the machine with your weight on your toes with knees slightly bent and heels slightly lifted.
• Set up the time, amplitude and frequency of the machine, according to your own fitness level.
• Get your balance right while the machine is vibrating before starting any exercise positions.
• When you feel confident try out exercise positions like lunges, squats, pushups, tricep dips etc, holding each movement for 1-3 minutes.

Beware:

• Check with a doctor first, a Pulse Trainer is not recommended if you are pregnant, have high blood pressure, recently had surgery or have tumours.
• Ensure you keep a correct posture when using the machine.

Tips:

• Start out at an easy pace to work out your correct form, then gradually increasing the intensity.

Check out our range of Pulse Trainers here.