Personal trainer_英文原版
tips for spinning class, treadmill versus cross trainer and the benefits of a swiss ball.
tips for spinning class, treadmill versus cross trainer and the benefits of a swiss ball.
q1 i spend most of my day seated in my home office. on your advice, i bought myself a swiss ball to sit on at my desk. it's good, but i have a constant, dull backache.
myra, via email
a the swiss ball makes a great seat, so well done for making the change.
do persevere. the backache should pass, as it's probably the soreness of muscle fatigue, which should get better in time. in the meantime, practise engaging the correct postural muscles. engage a light brace in your abdominals just below the bellybutton, as if shutting your bellybutton. at the same time, draw up your pelvic floor by engaging the same muscles that would stop the flow of urine mid-stream. also, remember to get up and walk every 30 minutes, and use the ball to stretch over as soon as the pain starts.
q2 i used to be a treadmill junkie but i've now switched allegiances to the cross trainer. i find it really hard, yet it doesn't seem to get my heart rate as high as the treadmill.
clare, sunnybank
a the cross trainer may feel harder for a few reasons. firstly, you're simply not used to it and it is a rather unnatural movement. secondly, your foot never leaves the foot pad, meaning that you're working the entire time. but why confine your training to just one piece of machinery in any one session? try going hard on the cross trainer for five minutes, then swapping to the treadmill for the same duration. while you're getting your breath back, do some strength exercises and abs, then do it all again. it's a more rounded and effective workout plan.
q3 i've just bought 10 sessions for a local spin cycling class. not having spent much time on a bike before, is there anything i should know in regards to setting the bike up?
bianca, via email
a great commitment. you'll no doubt have a terrific time, make a few new friends and get fit as well. the cycle classes are usually good fun, with a high energy vibe and a pumping dance track to pedal along to. riding a stationary bike does require the following simple guidelines to stay safe and injury-free. adjust the height of the saddle to allow a 10-degree bend in your knee when the pedal is at the bottom of its rotation. to minimise back pain, as a beginner, you should start with the handlebars at the highest position. position the ball of your foot on the centre of the pedal. lastly, sit with a long spine, hold your shoulders back and square and keep a slight bend in your elbows.
tips for spinning class, treadmill versus cross trainer and the benefits of a swiss ball.
q1 i spend most of my day seated in my home office. on your advice, i bought myself a swiss ball to sit on at my desk. it's good, but i have a constant, dull backache.
myra, via email
a the swiss ball makes a great seat, so well done for making the change.
do persevere. the backache should pass, as it's probably the soreness of muscle fatigue, which should get better in time. in the meantime, practise engaging the correct postural muscles. engage a light brace in your abdominals just below the bellybutton, as if shutting your bellybutton. at the same time, draw up your pelvic floor by engaging the same muscles that would stop the flow of urine mid-stream. also, remember to get up and walk every 30 minutes, and use the ball to stretch over as soon as the pain starts.
q2 i used to be a treadmill junkie but i've now switched allegiances to the cross trainer. i find it really hard, yet it doesn't seem to get my heart rate as high as the treadmill.
clare, sunnybank
a the cross trainer may feel harder for a few reasons. firstly, you're simply not used to it and it is a rather unnatural movement. secondly, your foot never leaves the foot pad, meaning that you're working the entire time. but why confine your training to just one piece of machinery in any one session? try going hard on the cross trainer for five minutes, then swapping to the treadmill for the same duration. while you're getting your breath back, do some strength exercises and abs, then do it all again. it's a more rounded and effective workout plan.
q3 i've just bought 10 sessions for a local spin cycling class. not having spent much time on a bike before, is there anything i should know in regards to setting the bike up?
bianca, via email
a great commitment. you'll no doubt have a terrific time, make a few new friends and get fit as well. the cycle classes are usually good fun, with a high energy vibe and a pumping dance track to pedal along to. riding a stationary bike does require the following simple guidelines to stay safe and injury-free. adjust the height of the saddle to allow a 10-degree bend in your knee when the pedal is at the bottom of its rotation. to minimise back pain, as a beginner, you should start with the handlebars at the highest position. position the ball of your foot on the centre of the pedal. lastly, sit with a long spine, hold your shoulders back and square and keep a slight bend in your elbows.