Common mistakes using a ...

Here you find a listing of the most common mistakes when you´re using your fitness machine. For each fitness machine there are typical mistakes.

Common mistakes using a...

... exercise bike
... treadmill
... rowing machine
... vibration plate

... exercise bike

• Often the resistance is set to high and subsequently the cadence to low. This causes the leg muscles to overacidify, which often is the reason to stop exercise prematurely.
  
• Often the distance between seat and handlebar is to wide. This causes the sitting position to be curved rather than upright, and this might over time become uncomfortable and even cause pain and injury.
• Setting the seat to high will cause a complete knee extension on each rotation, which in turn does not allow the muscles to release during the workout. The sitting position is not firm and comfortable.
• Setting the seat to low will cause the knees to be at to much of an angle. This can lead to an inefficient strain on the muscles and the knee.

… treadmill

• Many people will run with the face down, keeping their eyes on the running belt, putting pressure on the cervical spine. While running the eyes should look forward and the head be upright. Of course you can take a quick look toward the running deck every once in a while to check your running position.
  
• Start slowly, walk a short distance, and than increase the speed gradually until you have reached your ideal running speed.
  
• Pay attention to how your feet hit the ground. Keep in mind to roll your foot from heel to toe and not to stomp. The more gentle and smooth your stride the easier it is on your joints.
  
• Pay attention to always swing the opposing arm forward when the foot hits the ground, this is called diagonal stride. Do not move the left arm and left foot forward at the same time.
  
• You are wearing the wrong footwear. Consult an expert when making the decision on which shoe is right for you. A treadmill stride analyses should be performed to determine if there are any anatomical abnormalities which have to be considered.

… rowing machine

• "leaning back to far" - do not lean back to far when finishing the stroke. Approximately 20° are sufficient.
  
• „flying elbows" - when drawing back, keep your elbows close to your body to not spread them away.
  
• "bent finishing position" - when finishing the stroke your back should be reclined slightly but in a straight line. You eyes should always look straight ahead.
  
• "arm position to high" - when drawing back the handle should always remain just below the chest bone.
   

…  vibration plate

• „overextended knee“ - while standing on the vibration plate during exercise pay attention to always bend the knee slightly. For beneficial vibration training and to avoid injury the knee should always be slightly bent.
  
• „overextended joints“ - the joints that are in closest to the plate during the exercise should be slightly bent. This way it can be avoided to have vibration reach the head and in turn cause unpleasant blurry vision.
  
• „continuous exercise“ - Always adhere to the recommended pauses between the different exercises. Vibration training is an unusual sort of stress for the body and rest periods are essential.
  
• „bent back“ - avoid standing on the plate with a bent back, keep your spine in a natural position.
  
• „overextended back“ - avoid overextending the spine and standing with a hollow back. Always keep the spine straight.