In the world of cardio machines, you really have your work cut out for you. When wearing these things, you are expected to push your body and sweat a lot. However, all your workouts are always secondary to your general health. Improper use or the wrong selection of cardio machine can negatively affect your general health and even harm you physically, if not immediately, then in the long term. So to help you out, here are some safety tips for using cardio machines.
Tips for Beginners
When you’re starting out, you should always consult a health care professional or provider if the planned exercises are going to be healthy for you. You may have certain conditions that may be exacerbated by your planned training. It may be a good idea to do this before you even head out to select your cardio machine.
One piece of advice when selecting your cardio machine is to try to take into account any existing conditions you may have. If you already sit all day, a stationary bike may not be the best option. This can lead to posture or back problems due to prolonged sitting. If you have knee problems, a stair master or step mill may not be the machine for you, as it puts some stress on your knees.
You should develop a pre-workout routine that should include stretching and warm-up exercises. These are not meant to make you sweat, just to help prepare your muscles for the stress they will be put through during your workout. Many injuries can be avoided with proper warm-ups.
You never want to go beyond your level. If you start to feel dizzy or out of breath, you are most likely pushing yourself beyond your limit. If you ever experience this, lower the settings on the cardio machine (if available). You should also see your healthcare provider to make sure you don’t have any exercise-related conditions.
If you’re a beginner, try starting with 5-minute, low-intensity workouts. Keep timing yourself, and as you become more acclimatized to the activities, start increasing the duration or intensity. You want to work up to around 10 minutes of moderate level workouts at a time. Your daily goal should be around a total of 30 minutes of training so that you can do three 10-minute sessions on your cardio machine a day.
Also, don’t forget to read the safety manual for your cardio machine. Often people get so excited about the new machine that they use it right away without the information required to operate it safely and effectively. Not only will you negate your exercise goals, but you may also put yourself in danger.
Never forget to drink before, during and after. Water is one of the things your body will use when you exercise. Studies show that nearly 75% of Americans do not drink the proper amount of water. Try to drink 8 to 10 glasses of water a day.
Don’t forget to cool down after workouts. Stretch one more time and try to gradually ease your body into activity.