Mistake-proof your workout

Cardiovascular exercise is fantastic for strengthening your heart and lung capacity. However, too much time is dedicated to cardiovascular exercise. For optimum results, it is best combined with resistance-training and core functioning exercises.

Machines for cardiovascular exercise

Stepper

Problem On the stepper you tend to hold on to the sidebars and allow your heels to come off the steps.

Solution Make sure that when you step that your back remains straight, both hands are placed on the highest bar and you're pushing down through your heels. This takes the pressure off your knees and lower back and re-directs it to your thighs.

Bicycle

Problem On the bicycle you allow your body to hunch forward.

Solution The seat position may be in the wrong place, causing too much pressure on your knees. Make sure that when you position the seat, you have a slight bend in the knee when your leg is extended.

Also make sure your back is nice and straight and your abs are tight. Breathing is so important - just breathe normally.

Treadmill

Problem On the treadmill you hold on to the front bar and increase the speed without control.

Solution Don't hold onto the bar. Instead, allow your arms to move freely when you walk or run. When accelerating, focus on a long stride pattern, heel-to-toe formation.

Rower

Problem With the rower, you drive off with the back and not with the legs and allow the chain to slacken.

Solution The proper technique is to push off with your legs generating power and momentum. Then the back and arms come into play, focusing on the chain to remain straight throughout the full range of movement.