Fitness instructor Greta Blackburn demonstrates basic workout techniques and moves.
- Do plenty of stretching before a workout.
- To warm up before heavy exercise, use a stationary bike. Make sure the seat is set at a height in which your leg is still slightly bent at the bottom of its stroke. Another option is using a treadmill. Be sure to stand astride the belt before stepping on it. Start a nice, slow pace, increasing speed and incline as ability improves.
- Remember to drink plenty of water during your workout.
- Leg-curl machine--This machine works the back of legs, hamstrings and glutes. Make sure its roller rests comfortably in the nook between ankles and calves. Pull up on a two count and lower more slowly on a four count. Be sure the weight is set so that after eight or 10 repetitions, your legs feel fatigued. Do four sets of these.
- Leg-extension machine--It works quadriceps with cardiovascular benefits. Be sure your knees are at the edge of bench and the roller pad rests on top of your ankles. This setup prevents knee damage. Lift on a two count and lower on a four count. Do four sets.
- Sit-up board--Lift your head toward ceiling and support it lightly with your hands. Concentrate on drawing your stomach into your spine.
- Seated row--Adjust the seat so that when your arms are outstretched, they're slightly bent. When pulling back your muscles, they should be in mid-back squeeze. Push out on two count and bring back on four count.
- Shoulder press--Adjust the seat so that the handles are just above your shoulders, but not too far in front or behind them. Push up on a two count and bring down on a four count.
- Always stretch and cool down after a workout.
