Depending on the piece of smart fitness equipment you select, there are some best practices to consider when using the machine. Below we included expert advice on best practices to consider when using a treadmill, rowing machine or elliptical.
Treadmill: Matt Wilpers, Peloton treadmill instructor recommends the following things everyone should be doing when using a treadmill. “Make sure to warm up, don’t hold onto the handrails, and don’t go out too fast,” he says. If you’re running, it’s important to make sure your elbows are at your sides and that you’re using your arms. Wilpers says, “It’s easy to forget about your arms if you’re jogging or running on a treadmill, but using your arms by swinging them as you run makes you a more efficient runner.” Keep them bent at around 90 degrees and by your sides and not swinging across the body because that is a sign that your torso is rotating too much. If the speed is too much for you to keep up, scale it back and resist the temptation to hold onto the handrails.” This risks injury and if you find the speed too fast, reduce it until it feels comfortable enough to keep your elbows by your sides,” explains Wilpers. On that note, build up on your speed and start out slow. “One common mistake some people make is cranking up the speed too soon,” warns Wilpers. Instead make sure to include an easy warm-up or jog before transitioning into an actual run.
Rowing machine: If you’re using a smart rowing machine, it’s important to know that technique is key with this piece of equipment. Alex Karwoski, a Peloton rowing instructor says keep good form by following these steps: “Starting from the fully compressed position [arms outstretched, body pivoted forward at a slight angle, and knees close to your chest], we want to push with the legs to ‘drive’ the seat and handle away from the screen,” he explains. Karwoski continues, “For the first part of the drive, our legs are doing the majority of the work while our arms and body are braced and holding the pressure.” He adds, “Then, as our shins come to about 45 degrees to the floor our body swing starts and you use momentum on the handle and our arms get involved right at the end of the stroke as we pull the handle all the way into the chest.” This is followed by the recovery phase of the stroke which is when the arms move away from the body first, followed by the body pivoting forward, and then the legs compress to return you to the start.
Elliptical: Elyse Miller, an iFIT Elliptical instructor says when using an elliptical, it’s important to stand in a tall, upright position with an engaged core. “Relax your shoulders & leave elbows soft without locking them,” she instructs. “The front leg should feel like a natural stride forward and your heel will slightly lift as you rotate ahead.” Meanwhile, your back leg should flow in somewhat of a pull motion with feet flat. Your hands should be neutral without squeezing the handles.
