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Fitness Tips
Know Your Gym….and its equipment.
Ever go to the gym and just get onto
the nearest piece of kit do the obligatory
10 minutes and wonder, what has that
done for me? Was there any point?
Don't be in the dark, intimidated by the
equipment? Know your kit. If in doubt
ask a Fitness Consultant, as that is what
we are here for. In the mean time here
is a break down of some of the machines
that can be found in the GL-14 gym.
THE TREADMILL:
| Good for: | Aerobic workouts and good general toning of major muscles and very good calorie burner. |
|---|---|
| Bad for: | Anyone with existing knee problems due to the repetitive nature of impact. People who suffer from sore Achilles Tendons (running from heel to back of leg). Should be careful when increasing the gradient to avoid aggravating vulnerable areas. |
| Technique: | People tend to change their running / walking technique by lengthening or shortening their stride, don't, just simply run / walk as you normally would. Stay to the front of the treadmill and focus on one spot when running. |
THE STEPPER:
| Good for: | Aerobic workouts and good general toning of major muscles and very good calorie burner. |
|---|---|
| Bad for: | Anyone with existing knee problems due to the repetitive nature of impact. People who suffer from sore Achilles Tendons (running from heel to back of leg). Should be careful when increasing the gradient to avoid aggravating vulnerable areas. |
| Technique: | People tend to change their running / walking technique by lengthening or shortening their stride, don't, just simply run / walk as you normally would. Stay to the front of the treadmill and focus on one spot when running. |
THE BIKE:
| Good for: | Building leg muscles and shaping, toning legs as well as a good calorie burner and aerobic exercise. No impact on the knees as non-weight bearing. |
|---|---|
| Bad for: | Limited exercise for the upper body. |
| Technique: | Seat position is vital; ensure that the saddle is set so that there is only a slight bend in the knee when the leg is fully extended. Choose a comfortable resistance and maintain a steady leg speed. |
THE CROSS TRAINER:
| Good for: | Aerobic workouts, great calorie burner, works the whole body increases aerobic fitness. Good alternative to running, as no impact is incurred through to the knee joints thanks to the elliptical motion (Circular motion). |
|---|---|
| Bad for: | Achilles Tendon injuries in the initial stages due to flexion of heel, also a bit of coordination is needed to when using the arms at the same time. |
| Technique: | Start of slow and find an appropriate resistance to maintain an appropriate pace. Keep the feet to the front of the pedals allowing the heels to rise; however, do not perform all the exercise on the balls of the feet. Gently grip the handlebars and assert as much or as little effort as you wish. |
THE SCI FIT:
| Good for: | Providing a totally comprehensive exercise movement for the shoulders, arms, chest and abdominals. |
|---|---|
| Bad for: | Shoulder, elbow or upper back injuries. No movement in the lower body at all. |
| Technique: | Keep the chest level with the breastplate, back firmly into the backrest then do not allow the arms to lock out. Find a level that suits then maintain a constant pace. |
THE ROWER:
| Good for: | Fantastic all in one exercise, good aerobic exercise burning lots of calories. Works the back, arms, legs, buttocks and is a good alternative exercise for those people with joint problems. |
|---|---|
| Bad for: | People who suffer from lower back pain. |
| Technique: | To avoid excessive back strain, do not lean forward in the stroke; maintain a good upright back position. Many people pull with the arms primarily when in fact the major power comes from the legs driving back, the arms start to pull simultaneously when the handle passes over the knees and then into the belly button. Concentrate on resistance and correct technique rather than stroke rate / pace. |
All of these machines are all capable of training us for strength, endurance as well as being the major weapon towards burning of calories and helping maintain our weight.
So next time you walk into the gym, be prepared and maximise your time.
