Cardio corner

Get your heart pumping effectively and (relatively) comfortably with these top tips. When you have finished with an exercise machine, continue for 3-5 minutes to cool down. This allows heart rate and blood pressure to return to resting levels, helping to reduce post-exercise muscle pain.

BIKE

✢ SET UP PROPERLY

Before you get on, adjust the seat to about hip level. When you mount the bike, rest your heel into the front of the pedal – it should be straight. If it’s not, adjust the seat again, so when you slip your foot through the strap or into the cages, you have the correct amount of bend in your leg, which should be roughly 5-10 degrees.

✢ MONITOR YOUR HEART RATE Often, exercise bikes have inbuilt heart-rate sensors on the handlebars, or you can use a smart watch, if you have one. ‘If you want to stay in the fat-burning zone, keep the majority of your bike ride below 70% of your maximum heart rate,’ says British cycling coach Ben Simmons.

✢ CHOOSE TO RIDE A

HILLY ROUTE

Why not use the inbuilt software to tackle a pre-set hills programme? Upping the incline will make your workout more realistic, reflecting outdoor conditions.

ROWER

✢ USE YOUR LEGS FOR MAXIMUM CALORIE BURN

‘The movement should go “legs then arms” on the push, “arms then legs” on the way back,’ says Brian Walpole, founder of therecroomgym.com.

✢ KEEP YOUR FEET STILL

Tighten the straps around your feet so they don’t move around when you row. You should be pushing off with your mid-foot rather than your toes or heel. ✢ DON’T GO TOO FAST AT FIRST

It’s tempting to power off at a high pace, but you’ll burn out quickly. Find a pace that you can maintain for 10 minutes. Concentrate on long strokes, pushing smoothly and as far back as you can go.

TREADMILL

✢ LET GO OF THE HANDRAILS

If you’re new to the treadmill, it’s better to start slowly, letting your arms swing, rather than clinging on because you’re trying to go too fast. If you hold the rails,

your body isn’t working as hard as it could be. Walk, building up pace, until you feel confident enough to run.

✢ REV IT UP

Interval training will make your workout more effective and burn more calories. For example, try 20 seconds of running, followed by 40 seconds of walking.

✢ CLIP THE EMERGENCY PULL CORD TO YOUR CLOTHING

This will cut the power if you get too close to the back of the treadmill, helping you to avoid a tumble (and a comedy appearance on Youtube).