There is no need to tell you that doing cardio is a very important part of an exercise routine.
Using the cardio machines at the gym is an excellent way to get your heart rate up, and burn fat.
However there is a growing trend in the gym that will cause these machines to do more harm than good.
The trend I'm talking about is holding on to the handles of cardio equipment, particularly the treadmill, and the stair stepper.
Holding on to the handles of these machines is not only bad for your posture and body mechanics but it actually reduces the number of calories burned by 40 to 50 percent.
Choosing not to hold on forces your body to expend more energy, burn more calories and work your core.
On the other hand, machines such as the Elliptical and Arc Trainer require you to use the handles for increased energy expenditure and caloric burn.
However, for those of you who still need a bit of guidance try, letting go for a minute or two at a time until your body gets accustomed to balancing.
Here are some basic tips that will allow you to make your workout more efficient and help you stop looking like you're holding on for dear life.
Treadmill o Keep your posture straight and erect.
Your head should be up, your back straight, and shoulders level.
Check your posture once in a while.
When you're tired at the end of your run, it's common to slump over a little, which can lead to neck, shoulder, and lower-back pain.
If you feel yourself start to slouch, stick out your chest.
o Try to keep your stride low to the ground and focus on quick turnover.
Too much up-and-down movement is wasted energy and can be hard on your lower body.
The higher you lift yourself off the ground, the greater the shock you have to absorb when landing and the faster your legs will fatigue.
o As you run, keep your arms and hands as relaxed as possible.
You can gently cup your hands, as if you are holding an egg.
Don't clench your fists because it can lead to tightness in the arms, shoulders, and neck.
Stairmill o Don't lean your arms on the machine.
Keep your upper body upright and centered over the legs.
o Avoid staying up on your toes.
Keep the heel pressed down on the step - this keeps the work in the glutes and not just in the calf muscles.
o Push the step all the way down allowing for complete range of motion.
Keep your strides as smooth as possible, trying not to stomp down on the step.