Get Fit Faster

Here are five great ways to get the most out of your workout;
 

 1. Am I choosing the right machine? 

The right machine for you is the one you’ll enjoy and work hardest on – but bear these factors in mind when you decide on your workout program…

For fat burning and fitness, you can’t beat running on the treadmill and the bounce means it’s much kinder to your joints than running on a track or outside. It’s also good for walkers who want to up the intensity

of their workout by raising the incline (which also reduces impact on knees and hips, gives calves a stretch and increases fat burning). However, the elliptical trainer comes a close second. Built to mimic the action of running without the impact, it’s good for runners who need a break but want to keep up their running fitness. Margaret uses it herself when injured and loses no fitness at all.

The rowing machine is the best for a total body workout, but it’s not ideal if you have a bad back or knees. Also, if you can’t master the technique it’s easy to get discouraged and choose other machines instead.

Stationary bikes are the best for interval training as you can increase resistance or speed easily and quickly without worrying about falling off or stopping. Stair climbers provide similar interval benefits to the bike, although it’s harder to achieve the same high intensity levels.
 

2. Any other clever tips? 

When you’re cycling up a real hill you have no option but to struggle on until you reach the top. On a cardio machine, it’s all too easy to press a button and reduce the resistance. “You need to use a bit of visualization to get you through,” says Margaret. “Imagine it’s the last hill at the end of a race or that you’ve got one cyclist ahead of you and you’re racing for the finish line.”

If you’re a regular on the treadmill, always keep it on at least level one – that will most accurately replicate the range of conditions you’ll find outside.

Alternatively, take a tip from our elite marathon runners who swear by drinking a cup of coffee before their sessions – they reckon it improves their fat burning and endurance capacity as well as giving them a psychological boost.
 

 3. Help! I’m bored 

While Margaret discourages magazines and even TV on the cardio equipment – readers rarely raise a sweat – she is a fan of music and there is plenty of scientific evidence that proves listening to upbeat music can give weary exercisers a fresh hit of energy. In fact, research at Brunel University shows the right music can lift a person’s athletic performance by as much as 15 per cent, with people exercising for longer and more vigorously. Keep the beats per minute high though – for a really intense workout look for upbeat tracks you love dancing to, ideally with at least 140 beats per minute. For free workout tracks, try downloading Podrunner compilations by DJ Steve Boyatt from www.djsteveboy.com/podrunner.html or head to the iTunes site for other free options or to buy some of your favorite upbeat classics. Margaret also suggests working out with a partner; you can race one another over a set distance or take turns at setting interval challenges. Or try a cardio pentathlon – spend five minutes on each machine, one after the other, racing for the best time.
 

 4. Am I getting enough from my cardio time? 

You should be doing between 20 and 30 minutes on the cardio machines and then heading off to the weights room if you’re serious about weight loss and fitness. But it needs to be a quality 20 minutes, so don’t fall into the habit of doing the same thing every time. To keep getting fitter, you have to keep training harder so that you’re out of breath and your heart is pounding.

The easiest way to do that is intervals. Try doing one minute at your normal pace then increase the speed, resistance or incline the next minute. Keep repeating that and, over the weeks, try to increase the length of your high intensity phase.

It’s also important to check your position and posture while using the machines, says Margaret. Make sure you have the bike saddle high enough, don’t hang onto the handrails of the treadmill and ensure you have a good upright position with all your core muscles engaged.
 

 5. How can I keep pushing myself? 

The brilliant thing about cardio machines is that they’re really encouraging – they give you feedback on how far and fast you’ve traveled, how many kilojoules you’ve used and even what your heart rate is up to. All this means there’s no excuse for not setting yourself a new goal every session – using up 800kJ or running a kilometre without stopping. You should also be setting new monthly goals for yourself to check your improvement, suggests Margaret – seeing how fast you can run, climb or cycle a certain distance.