to be lean, don't lean on the machine!
c2sky
Posts: 487 Member
it's a cheesy pun, but I see people lean on exercise cardio machines all the time, or they hang off them. People, you are NOT getting as effective of a workout.
I own a gym, and I'm a trainer. People who have decided or have been told they cannot run, ask me how they can increase their workload on a treadmill. Typical question: "I've got the speed up to 4 mph, I've got the grade up to 20%, and I can go for an hour. I can't run, so how can I make it harder?????"
95% of the time, these people are hanging onto the bar on the treadmill. Their body is perpindicular to the ramp, not to the floor." I point out they would not be able to walk up hill that way outside. so I tell them to let go of the handle. In every case, they usually have to slow the treadmill down or drastically lower the grade. If, by some miracle this does NOT make it hard enough for them, I tell them to add a backpack or a weighted vest.
Same thing goes for eliptical, stair climbers, and staionary bikes. If you were riding on a real bike, for example, you would be super tired if you put all your body weight on your handles. Strengthen your core, work on balance and posture. If you MUST hold on, do so lightly.
Just a tip I thought I would pass on because I appreciate the support I get here
, and because watching people hang or lean on equipment just bugs me!:grumble:
Have a great day!
I own a gym, and I'm a trainer. People who have decided or have been told they cannot run, ask me how they can increase their workload on a treadmill. Typical question: "I've got the speed up to 4 mph, I've got the grade up to 20%, and I can go for an hour. I can't run, so how can I make it harder?????"
95% of the time, these people are hanging onto the bar on the treadmill. Their body is perpindicular to the ramp, not to the floor." I point out they would not be able to walk up hill that way outside. so I tell them to let go of the handle. In every case, they usually have to slow the treadmill down or drastically lower the grade. If, by some miracle this does NOT make it hard enough for them, I tell them to add a backpack or a weighted vest.
Same thing goes for eliptical, stair climbers, and staionary bikes. If you were riding on a real bike, for example, you would be super tired if you put all your body weight on your handles. Strengthen your core, work on balance and posture. If you MUST hold on, do so lightly.
Just a tip I thought I would pass on because I appreciate the support I get here
, and because watching people hang or lean on equipment just bugs me!:grumble:Have a great day!
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Replies
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i totally agree with you. I can walk fast uphill too if I hold onto the machine.:yawn: But I would rather really move it like real life.
But then I started to think what if those people can't walk on a TM without holding on. My DH can't walk on one at all he becomes disoriented.0 -
Agreed!!!!0
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Agreed!!!!0
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Thanks for sharing
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I see this all the time and just have to giggle.0
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i totally agree with you. I can walk fast uphill too if I hold onto the machine.:yawn: But I would rather really move it like real life.
But then I started to think what if those people can't walk on a TM without holding on. My DH can't walk on one at all he becomes disoriented.
I live in a retirement town, so we do have people with that problem. I tell them to hold on lightly, and keep the body upright, and not lean forward at the hips on a machine like an eliptical or lean back on a treadmill. Stay perpindicular to the floor, use full range of motion on the stair climber, and eliptical, and press from glutes. And again, hold on just enough for stability, but not for full support.
Now, I DO use trekking poles when I hike rough terrain, but I am still conscious of my posture and not putting all my body weight onto the poles.0 -
I can't do a treadmill either, I fall! :laugh:
I do hold on to the stationary handles on the elliptical when I do the 30 second bursts of speed. I do that every 5 minutes of my 30 minute time. Is that OK?
On the stationary bike I try to just have my fingertips on the handles, except for the speed bursts.0 -
Again, if you hang on during a burst, make it sure it is ONLY for stability, not support. My suggestion is try one hand first. It's not bad to put your hands on an upright bike or a spin bike, especially standing. Proper form on a bike (and I can say this because my husband is a cyclist, racer and cycling coach) is elbows slightly bent, without all weight on wrists. I hope this makes sense.0
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Again, if you hang on during a burst, make it sure it is ONLY for stability, not support. My suggestion is try one hand first. It's not bad to put your hands on an upright bike or a spin bike, especially standing. Proper form on a bike (and I can say this because my husband is a cyclist, racer and cycling coach) is elbows slightly bent, without all weight on wrists. I hope this makes sense.0
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And here's a thought, if you have any question. Take the exercise outside a few times. You see and feel the differenence real quick. When you're outside, assess what your body does on a hill, or when you ride a bike. Try to mimic that inside.0
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thanks, I'll try!Again, if you hang on during a burst, make it sure it is ONLY for stability, not support. My suggestion is try one hand first. It's not bad to put your hands on an upright bike or a spin bike, especially standing. Proper form on a bike (and I can say this because my husband is a cyclist, racer and cycling coach) is elbows slightly bent, without all weight on wrists. I hope this makes sense.0 -
Amen!!!!0
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Good advice! It drives me crazy when I see trainers at the gym working out in their spare time and they're leaning all over the machines. It sets a bad example. I hold on when I'm on the stairmaster because I'm a klutz, but I just lean my palms on the rail, I find if I wrap my fingers around, then I start leaning or pulling myself up. So just flat palms on the rail. You can really feel a difference.0
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When I start headbanging and closing my eyes to rock out to my music sometimes I fall over and grab the handrail until that part of the song is over.
But today I almost started singing outloud on the treadmill in the gym
I just love music too damn much!0 -
Good advice! It drives me crazy when I see trainers at the gym working out in their spare time and they're leaning all over the machines. It sets a bad example. I hold on when I'm on the stairmaster because I'm a klutz, but I just lean my palms on the rail, I find if I wrap my fingers around, then I start leaning or pulling myself up. So just flat palms on the rail. You can really feel a difference.
Trainers leaning on the machine?????? Says something about what kind of a trainer they are, maybe? And, lol, it reminds me that I never know who is watching what I do....0 -
Yes, I've seen it often!0
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LOL. I saw a lady on a treadmill last week with the incline as far as it would go. Her arms were locked straight in front of her hanging on. She was leaning back at about a 25% angle more or less! She needs to let go. Lean slightly forward just over your knees and activate your hams and glutes on those inclines!0
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LOL. I saw a lady on a treadmill last week with the incline as far as it would go. Her arms were locked straight in front of her hanging on. She was leaning back at about a 25% angle more or less! She needs to let go. Lean slightly forward just over your knees and activate your hams and glutes on those inclines!
Yes, that is exactly what I'm talking about, and it's even funnier when they strap a backpack on. I'm thinking , "Really, you walk up the mountain like that????"
But I put signs up, and I try to tactfully make suggestions, but they often ignore me. So unless they ask, I know they are not going to change what they do. That's why I'm posting this. If someone on this site is doing this, STOP....PLEASE. Not only are you not working out as hard as you think you are, you are being hard on the equipment, avoiding proper muscle balance and usage, and most importantly you look really silly!0 -
I just started doing this! I walk on a treadmill at a 15% incline at a speed of 2.5 because thats the slowest i can go without feeling like I'll fly off the back end.. eventually I'll get up to faster speed, but for now that works for me!0
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That goes for people on stair-stepper machines that put all their weight on their arms to lighten the load. But hey, look how fast they are going!LOL. I saw a lady on a treadmill last week with the incline as far as it would go. Her arms were locked straight in front of her hanging on. She was leaning back at about a 25% angle more or less! She needs to let go. Lean slightly forward just over your knees and activate your hams and glutes on those inclines!
Yes, that is exactly what I'm talking about, and it's even funnier when they strap a backpack on. I'm thinking , "Really, you walk up the mountain like that????"
But I put signs up, and I try to tactfully make suggestions, but they often ignore me. So unless they ask, I know they are not going to change what they do. That's why I'm posting this. If someone on this site is doing this, STOP....PLEASE. Not only are you not working out as hard as you think you are, you are being hard on the equipment, avoiding proper muscle balance and usage, and most importantly you look really silly!0 -
Not only are you not working out as hard as you think you are, you are being hard on the equipment, avoiding proper muscle balance and usage, and most importantly you look really silly!
And you could potentially hurt yourself! Those people who are on the stairs and they lock their arms on the side rails, I'm sure that can't be good for your elbows! Locking them like that and putting most of your weight on them...0 -
I had learned this recently, and had to really slow the machine down in order to do it. But, in the two weeks since then, the speed is back up. And I lost 1.5 inches off my waist and hips!
I also found that my arms/shoulders and back don't hurt as much as they did when I was hanging on0 -
I just started doing this! I walk on a treadmill at a 15% incline at a speed of 2.5 because thats the slowest i can go without feeling like I'll fly off the back end.. eventually I'll get up to faster speed, but for now that works for me!
Hey, at least you're starting the right way, not starting with bad habits! Good for you!0 -
I just started doing this! I walk on a treadmill at a 15% incline at a speed of 2.5 because thats the slowest i can go without feeling like I'll fly off the back end.. eventually I'll get up to faster speed, but for now that works for me!
Hey, at least you're starting the right way, not starting with bad habits! Good for you!
Thank you, but believe me for since January, I've been a holder-oner. 6 months later I'm starting to break that habit.. and I get up to about 2.7 but anything faster then that and my legs tire out quick!0 -
OH GOD THAT DRIVES ME INSANE!!
There's this guy at my gym who puts the treadmill at 10 or something and then puts ALL his body weight on the handlebars and like...doesn't even run. I can't describe it. Like pounds his feet on the treadmill as he swings his body with his arms. WTF!! It makes me so bonkers I actually have to get off the stepper and leave the room!0 -
So - I have a question - on the eliptical with the arms that swing back and forth is it better not to use those or is it exercise to make use of them? Thanks0
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You use them to get a bit of an upperbody workout at the same time as lower body (although I find my upper body so much weaker than my lower it fails to do its share).So - I have a question - on the eliptical with the arms that swing back and forth is it better not to use those or is it exercise to make use of them? Thanks
If you want just leg workout then use the non moving handles just to keep balance.0 -
I just started doing this! I walk on a treadmill at a 15% incline at a speed of 2.5 because thats the slowest i can go without feeling like I'll fly off the back end.. eventually I'll get up to faster speed, but for now that works for me!
Hey, at least you're starting the right way, not starting with bad habits! Good for you!
Thank you, but believe me for since January, I've been a holder-oner. 6 months later I'm starting to break that habit.. and I get up to about 2.7 but anything faster then that and my legs tire out quick!
Are you on incline at that speed? If I were your trainer, based on what you told me, I would say, "get the incline down and get comfortable with your pace. Holding on is o.k. if you don't HANG or lean. " Start off with a certain length of time, and build up adding 2- 5 minutes to your time each week. When you comfortably get to 30 minutes, start to increase your speed on some days for a minute at a time, then recover for a 3 minutes, and repeat. On other days, slowly increase the grade for a few minutes. It's all about gradual progression, unless of course, I don't understand your situation.0 -
100% agree. I'm a trainer too and if you can't walk an incline treadmill without having to hang on.............it's too steep for you or you need to lower the speed.it's a cheesy pun, but I see people lean on exercise cardio machines all the time, or they hang off them. People, you are NOT getting as effective of a workout.
I own a gym, and I'm a trainer. People who have decided or have been told they cannot run, ask me how they can increase their workload on a treadmill. Typical question: "I've got the speed up to 4 mph, I've got the grade up to 20%, and I can go for an hour. I can't run, so how can I make it harder?????"
95% of the time, these people are hanging onto the bar on the treadmill. Their body is perpindicular to the ramp, not to the floor." I point out they would not be able to walk up hill that way outside. so I tell them to let go of the handle. In every case, they usually have to slow the treadmill down or drastically lower the grade. If, by some miracle this does NOT make it hard enough for them, I tell them to add a backpack or a weighted vest.
Same thing goes for eliptical, stair climbers, and staionary bikes. If you were riding on a real bike, for example, you would be super tired if you put all your body weight on your handles. Strengthen your core, work on balance and posture. If you MUST hold on, do so lightly.
Just a tip I thought I would pass on because I appreciate the support I get here , and because watching people hang or lean on equipment just bugs me!:grumble:
Have a great day!
Here's another tip: if you load up a machine with weight (or move the pin to higher resistance) and can only do 1/4 of a full repetition (and have the ability to do a full repetition) the weight is too damn heavy! You're much better off using a resistance that you can get full range of motion and higher intensity, then just piling on weight for ego. Remember quality not quantity.0 -
o.k. so I'm confused. You say you walk up 15%? That's really steep. How fast can you go at lower grades?I just started doing this! I walk on a treadmill at a 15% incline at a speed of 2.5 because thats the slowest i can go without feeling like I'll fly off the back end.. eventually I'll get up to faster speed, but for now that works for me!0
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