TREADMILL
Your Form:
The mistake: Too much bouncing up and down. Your head should remain relatively level while running, otherwise you’ll tire out your joints—and yourself—too soon.
The fix: Improve flexibility to smooth out your stride. Try leg swings—hold the handlebar, stand on one leg, and swing the other back and forth, keeping your upper body still. This will loosen your legs.
Your Workout
The mistake: Too many long, steady, flat runs.
The fix: Run shorter and harder, mixing speeds and inclines to create intervals. Start with a 2 percent incline, and over several sessions work up to 10 percent. (Just walk at steep inclines.)
STATIONARY BIKE (Hey Keith S.)
Your Form
The mistake: The seat is too low or too high. A low seat fatigues the legs and stresses knees. Set it too high and your hips rock from side to side, which is inefficient.
The fix: Adjust the seat, people! Sit on the seat and place your heel in the middle of the pedal, where the ball of your foot would normally go. You want your leg fully extended, at the lowest point of the pedal rotation. By moving your foot to the correct position on the pedal, you’ll have the right amount of bend.
Your Workout
The mistake: Cruising instead of charging.
The fix: Vary the intensity, with 2 to 3 minutes of high-cadence pedaling and a 3-minute recovery, then repeat for 15 minutes. Stand occasionally, which will add another dimension to your workout. Standing requires more muscle not only to push the pedals, but also to support and balance your body.
Siddiqu “The Personal Trainer” is a CPT, motivational speaker, author of How Are You Fat and Saved?! He is also the Co-creator of the largest bootcamp in Chicago The No Excuse Bootcamp and the exercise series “You Would Think I Invented Sweat” for booking information or more fitness tips visit our NEW WEBSITE www.chicagofit4life.com Youtube www.youtube.com/chicagofit4life