1 00:00:11,520 --> 00:00:14,490 Ok, in today's session, we're going to be looking at three different CV 2 00:00:14,490 --> 00:00:18,200 machines, we'll look at the treadmill, a cross trainer and the rowing machine. 3 00:00:18,450 --> 00:00:22,200 I'm going to be showing you health and safety points for each machine, how we 4 00:00:22,200 --> 00:00:25,800 get on, how we get off, how we operate the machine. 5 00:00:26,040 --> 00:00:29,220 And we're also going to look at key coaching points for each machine too. 6 00:00:32,330 --> 00:00:37,010 OK, Ethan, this is the treadmill we're going to be showing you how to use this 7 00:00:37,010 --> 00:00:40,580 machine, what the buttons do, what health and safety features we're going to 8 00:00:40,580 --> 00:00:45,380 look at as well, and how you should be standing on the treadmill as well. 9 00:00:45,650 --> 00:00:50,180 The treadmill is used for running activities, walking, hills sprints or just 10 00:00:50,180 --> 00:00:51,590 general sprinting. 11 00:00:51,590 --> 00:00:55,040 To step onto the treadmill we can either step on from the back or from the side. 12 00:00:55,040 --> 00:00:56,390 So if you'd like to just step on. 13 00:00:57,110 --> 00:01:01,490 OK, brilliant. OK, what we're going to look at first is we have to put the 14 00:01:01,490 --> 00:01:03,810 safety clip on a lower part of our clothing. 15 00:01:05,090 --> 00:01:09,440 This is just in case you accidentally lose footing and you fall off the 16 00:01:09,440 --> 00:01:13,040 treadmill, the emergency stop, what will happen. 17 00:01:13,040 --> 00:01:16,040 OK, so let's get the treadmill going, so if you'd like to just press the go 18 00:01:16,040 --> 00:01:21,200 button. The belt will start to move and you do a heel to toe motion facing 19 00:01:21,200 --> 00:01:25,730 forward. Nice straight posture, shoulders back and we're going to take a nice, 20 00:01:25,730 --> 00:01:26,780 slow walk. 21 00:01:27,170 --> 00:01:28,630 OK, we're going to up the speed now. 22 00:01:28,640 --> 00:01:31,670 So if you just press the arrow upwards just to get a nice, gentle walk going? 23 00:01:31,670 --> 00:01:36,760 OK, good, well done. 24 00:01:39,230 --> 00:01:42,320 OK, you can have your arms in different positions so you can use that bar, you 25 00:01:42,320 --> 00:01:45,770 can use a side bar or you can just use your hands as you would for normal 26 00:01:45,770 --> 00:01:53,390 walking. OK, let's up the speed a little bit more; good. 27 00:01:54,650 --> 00:01:58,460 If we wanted to do some hill walking, we would just press the incline button 28 00:01:58,460 --> 00:02:01,280 here. Just give that two or three is for me. 29 00:02:01,880 --> 00:02:05,660 Good. And you can now see the treadmill raising a little bit and this will 30 00:02:06,380 --> 00:02:08,840 increase the intensity of your walk. 31 00:02:09,050 --> 00:02:11,960 You can do the same with running, you'd just up the speed to run on the 32 00:02:11,960 --> 00:02:15,110 treadmill and you can also do some hill sprints with the incline. 33 00:02:15,430 --> 00:02:18,320 OK, if you just press the incline to go down for me. 34 00:02:19,910 --> 00:02:21,050 Good. Well done. 35 00:02:23,390 --> 00:02:26,540 OK, and reduce the speed. 36 00:02:26,690 --> 00:02:32,480 We'll come to a steady, steady walk and then to stop the machine would press 37 00:02:32,480 --> 00:02:39,980 the stop button. As I said earlier, if you was to trip or fall, the cord will 38 00:02:39,980 --> 00:02:43,930 pull and the emergency stop button will come down and the treadmill comes full, 39 00:02:43,940 --> 00:02:47,010 complete stop so you don't enjoy yourself. 40 00:02:47,010 --> 00:02:49,880 Ethan so if we start you up again, so if you press go, we're going to give you a 41 00:02:49,880 --> 00:02:51,620 bit more of an intense workout now. 42 00:02:51,890 --> 00:02:53,720 So we're going to get you to a faster pace. 43 00:02:53,720 --> 00:02:55,610 So we're in a light jog to start off with. 44 00:02:55,850 --> 00:02:59,810 So if you up that speed to a light jog what's suitable for you 45 00:03:07,250 --> 00:03:10,610 . Good, well done and when you're ready, just start jogging. 46 00:03:18,490 --> 00:03:23,790 Ok, well done, Making sure you keep a nice straight posture, looking forward, 47 00:03:24,040 --> 00:03:25,060 shoulders back. 48 00:03:25,060 --> 00:03:30,160 Good. How are you feeling with that? 49 00:03:30,880 --> 00:03:36,310 Good. If I wanted to measure your intensity, I'd use an RPE scale of one to 10. 50 00:03:36,520 --> 00:03:38,970 So I'm just rating your exertion. 51 00:03:39,270 --> 00:03:43,450 I said on a scale of one to 10, how fast or how hard do you think you're 52 00:03:43,450 --> 00:03:46,640 working out of ten, what score would you give it? 53 00:03:46,640 --> 00:03:48,370 I'd say four or five. Four or five. 54 00:03:48,550 --> 00:03:52,870 If I wanted him to work more intense, I would increase it up to seven or eight 55 00:03:52,870 --> 00:03:56,050 out of ten. Good. 56 00:04:14,610 --> 00:04:21,150 And then come to a stop and it will stop gradually. 57 00:04:21,150 --> 00:04:25,650 Once you've come to a complete stop, you just take the safety clip off and then 58 00:04:25,650 --> 00:04:29,160 step off the treadmill via the side, nice and safely.