Stationary Bike
Pedaling to nowhere can get boring—fast. But the right sound track will keep you pumped up and also give you a more intense workout. "Choose 10 songs of varying tempos," says Holly Rilinger, a personal trainer and master instructor at Flywheel in New York City. "When the music picks up, pedal at a sprint. During slower songs, crank up the resistance and climb by standing up on the pedals." Time will fly.
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Perfect Your Form:
- Adjust the seat height so that your knees are bent about 30 degrees when fully extended.
- Keep your back flat and your elbows bent and relaxed.
- Raise the handlebar to help alleviate pressure on the lower back.
- Spin in fluid circles, pulling your foot back and up to the top rather than jamming down on the pedals.
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Rowing Machine
A common mistake people make is letting the legs do all the work, says Jo A. Hannafin, M.D., Ph.D., a physician for the U.S. rowing team and a sports-medicine orthopedic surgeon at Hospital for Special Surgery in New York City. If you're a novice, row a steady 20 to 24 strokes per minute for 10 to 15 minutes to help you move more efficiently. Then mix it up by adding 60-second high-stroke sprints, followed by recovery.
Perfect Your Form:
- Your knees shouldn't go past your toes: Start and stop your row when your shins are perpendicular to the floor.
- Bend forward at your hips, keeping your back flat and core tight throughout the movement.
- Pull the handle just above your waist, elbows pointing down and close to your sides.
- Break it down by what moves first: "legs-body-arms" as you push back and "arms-body-legs" as you return.
More: How to Get a Solid Workout With the Rowing Machine
Stay in shape in a fitness class.
