Woman vs. machine: nine secrets to demystifying cardio equipment - Getting Started

Muscle & Fitness/Hers, April-May, 2002

Many a first foray on a high-tech cardio machine ends too quickly in embarrassment, leaving the display beeping incessantly as you escape into the locker room and vow never to set foot in the gym again. What's so bad about running or biking outside, anyway?

Nothing, of course, except when the roads are icy or wet, your bike tires are flat, or the heat index and smog levels are sky high. These are the days you could really use a good heart-pumping workout in the comfort of a nearby gym.

Treadmills, stationary cycles and stair-steppers are among the most frequently used equipment at fitness facilities, and for good reason: They're relatively simple to use and deliver an effective workout when used correctly So put on your disguise and hop back on the cardio machine bandwagon with these suggestions from the IDEA Health & Fitness Association.

(1) the choice is yours

If possible, select equipment that provides weight-bearing exercise, which improves bone health. Options include a treadmill, an elliptical trainer or a stair-stepper. If you need to perform non-weight bearing exercise for medical or other reasons, swim or use a stationary bicycle. Rotating between various activities can help prevent boredom.

(2) where the heart is

Use equipment with integrated heart-rate technology if it's available. Then, when you wear a transmitter on a chest strap, you can monitor your heart rate on the console as you exercise to maximize your training. Examine a heart-rate chart to find the guidelines for your age.

(3) knowledge is power

Make sure you can access the machine's preset programs or create your own; control your workout's speed, intensity and duration; and adjust the seat position or incline, if applicable. Before you begin, understand how to stop the equipment in case you need to dismount quickly Some machines have a "stop" button on the console or a safety switch you attach to your clothes. In other cases, you just stop exercising and the machine slows to a halt.

Most pieces of cardiovascular equipment have preset programs to help you meet goals such as losing weight, preparing for a 100-mile bike ride or training for a hill run. Consider how the various programs might best support your goals and recreational activities.

(4) on your first try

Start off with a manual program that allows you to continually adjust the intensity, incline and speed of your workout. Or try a steady-state program that gives you a warm-up, a cardio workout and a cool-down. Some steady-state programs are preset; others are customizable.

(5) advance to intervals

Most machines have some type of preset interval program that intersperses periods of higher intensity activity with periods of recovery. (The program may be called "fat-burning" or "weight loss" on some equipment.) The best programs factor in speed, grade, resistance level and heart rate. With these programs, you can enter your target heart rate and the machine will automatically adjust key variables throughout the workout to keep you in that zone.

(6) head for the hills

A lot of cardiovascular machines provide a type of hill program, which may be called something like "Pikes Peak" or "Mount Olympus." Often the name is based on a particular race or event -- "uphill 10K run," for example. If you need a challenge or are just looking for something new, a hill program may be the answer.

(7) pick up the pace

A "race pace" program can motivate you to step up your training and prepare for an athletic event. Let's say you've run three 10K races in the past year and want to reduce your time. If you train on a treadmill using this program, you can select warm-up, cool-down, speed and possible incline parameters that will help you complete the 10K distance at or near the race pace you want to achieve.

(8) for more information

Ask a gym staff member or personal trainer to provide a thorough tutorial on the capabilities of different pieces of equipment. If you exercise at home, visit a specialty fitness-equipment retailer and ask a salesperson for hands-on demonstrations. (Be sure to wear workout clothes to the store.)

(9) get web savvy

Most equipment manufacturers provide online product information, including relevant research reports. For example, see Life Fitness (www.lifefitness.com), Precor USA (www.precor.com), Cybex/Trotter (www.cybexintl.com), Trimline/Hebb Industries (www.hebbindinc.com), PaceMaster (www.pacemaster.com) and Schwinn (www.schwinn.com).