Personal Trainer Tip (PTT)

Treadmill PTT:
Start Slow. When getting on the machine, be sure to start the belt out slowly so you can safely stop on to it and begin walking.

Concentrate on your posture. Whether you are walking or jogging, keep your torso lifted, shoulders relaxed, head up, arms swinging by your side, and strike the belt with your heel then roll through to push off with your toe.

30 Minute Workout: Begin with a 5 minute warm up walking slowly, approximately 1-2mph. Concentrate on your posture, vary your strides and feel your muscles begin to warm and loosen up. Gradually build your speed to a level that puts you into your target heart rate zone. Continue working in this zone for approximately 20 minutes. Vary your speed and elevation during this time to add some variety and aloe your muscles to get a well rounded workout. The last 5 minutes are spent cooling down. Gradually slow yourself and the treadmill down over this last 5 minute period. Don't stop abruptly, let your body cool off and get your heart rate down.

Stationery Cycle PTT:
Adjust the seat to your body. When you sit on the seat with your foot on the pedal in it's lowest position, there should only be a slight bend in your knee, approximately 25-35 degrees.

Concentrate on your posture. Do not slouch over the handlebars. Keep your torso lifted, shoulders relaxed and head lifted.

Don't be afraid to stand. If you want to vary the intensity, crank up the resistance and pedal while standing out of your seat. It adds some variety and helps prevent a sore butt from sitting.

30 Minute Workout: Begin with a 5 minute warm up pedalling slowly, without resistance. Concentrate on your posture and gradually start building speed to a level that put you into your target heart rate zone. Work in this zone for 20 minutes while varying your speed and resistance. Spend the last 5 minutes cooling down by gradually slowing your pedalling speed and reducing resistance. Don't stop abruptly, use this time to let your body cool off and get your heart rate down. As your heart rate begins to decrease, let go of the handlebars, sit upright and loosen up your upper body. Try doing neck and shoulder rolls, stretch your torso by reaching up to the ceiling with your hands and cross your arms in front and give yourself a hug while you stretch your upper back.

Stair Master PTT:
Do not lean on the handrails. Leaning on the handrails significantly decreases the effect of the workout.

Keep your body centred. When starting on the machine, lightly hold the handrails to help keep yourself directly over the pedals until you gain some equilibrium on the machine.

Concentrate on your posture. Maintain an erect, natural posture, head up, shoulders relaxed and hands gently holding on to the handrails.

30 Minute Workout: Begin with a 5 minute warm up slowly climbing the stairs. Concentrate on your posture and centre your body over the pedals. Gradually build your climbing speed and resistance to a level that puts you into your target heart rate zone. Stay in this zone for 20 minutes. During this time, vary your stepping speed, resistance and the depth of your steps. Taking slow deep steps will work your muscles differently than taking short quick steps and will provide your muscles with a well rounded workout. When you feel you have mastered your balance, let go of the handrails. Pump your arms. Spend the last 5 minutes cooling down. Gradually slow your speed and resistance. Shake out your arms and hands and do some shoulder rolls.

Rowing Machine PTT:
To get started. Take a seat, grab the handle and slide the seat forward until your legs are bent a little more than 90 degrees and your arms are straight out in front of you. Push with your legs, and when they are almost straight, pull the handle to just below chest level. Keep your elbows tucked close to your side and your back should have a slight natural arch. To release, straighten your arms, then bend your knees after the handle clears them and slowly glide forward to the starting position. Develop a rhythm and close your eyes and visualise yourself wherever you want to be sculling through the water.

30 Minute Workout: Begin with a 5 minute warm up on a light resistance setting, rowing slowly. Concentrate on your posture and develop a rhythm. Begin to build your speed and resistance to a level that puts you into your target heart rate zone. Stay in this zone for 20 minutes while varying your speed and resistance level. Consider rowing intervals; row for one minute, rest for one minute and so on. Gradually build up the intervals until you can row for 20 minutes straight. Spend the last 5 minutes cooling down. As your heart rate begins to decrease, let go of the handle and just use your legs to slowly glide forward and back. Continue gliding while doing some neck and shoulder rolls.

Check out Starting an Exercise Program