Get Familiar with the Treadmill's Control Panel
Read the instructions on the machine console before you turn it on. Most treadmills have the same features, including preset or manual workout selections, start and stop buttons, speed and incline adjustments and body weight input.

Know the Safety Features
Learn where the emergency off switch is and test it. Typically, it is a large red button in the middle of the machine console.

Get a Handle on How Fast it Goes
Before you jump on a treadmill for the first time, stand on the treadmill with your feet on the side rails (not the belt) before you start the machine. Select a manual program and increase the speed of the belt to about 2 to 3 MPH to begin.

Start Slowly
To start walking on the treadmill, it's often easiest for a beginner to hold on to the handrails and place one foot on the belt and "follow along" with the machine pace. When you are comfortable with the pace, step onto the belt, let go of the handrails, and walk normally.

Get to Walking
Start by walking at a slow comfortable pace, such as 2 MPH. Keep your head up, and stay centered in the middle of the belt (not too far forward or back).

Find a Comfortable Pace
Find a comfortable walking speed for you. Warm up by walking for a few minutes before increasing the pace.

Select a Program
If you choose a preset program, the machine will take you through all the phases of warm up, exercise and cool down. This is a great way for a beginner to get comfortable on the machine.

Try Jogging and Running
Once you are comfortable walking, you can start jogging and then running on the treadmill. This takes some practice. Getting on an off a moving treadmill can make you feel a bit dizzy the first few times, so be careful of this unexpected sensation.

Once You're Comfortable, Don't Hold On
The biggest mistake treadmill users make is holding on to the handles while walking or running. Holding onto the treadmill creates a long list of problems for the exerciser, including:

• Decreased exercise intensity (burning fewer calories and reducing aerobic conditioning benefits)
• Compromised posture and body mechanics
• Increased risk of muscle strain
• Reduced coordination and balance
• Reduced proprioception (the ability to naturally sense and adjust your position in space)

Use the Incline
You can increase the incline to increase your exercise effort without increasing your pace. But, again, don't hold on to the handrails. Holding on while the treadmill is inclined creates and even more compromised body position. When we walk up an incline, we naturally bend at the hips and knees as your body leans slightly forward; holding on to the handrails on an inclined treadmill actually forces your body to lean back.

Stop the Treadmill
There are a few ways to stop a moving treadmill:

• Decrease the speed (using the control panel) until the belt stops.
• Hit the big red stop button, which reduces the speed quickly.
• Hold on, step onto the sides, and turn off the machine.

Leg Movement.
The elliptical trainer has a pair of foot pedals for your feet. As you get on the machine for the first time, pay attention to your foot placement. Each foot needs to be securely placed on its pedal; optimally, this will be on the center of each pedal. Your stride length should feel natural. A stride length that is too long and wide makes for an uncomfortable workout (and we all know that's the fastest method for quitting an exercise program).

On the flip side of this, a stride length that is too short is apt to create an unpleasant jerky movement. Exercising on an elliptical trainer is not supposed to feel like you're a participant in a bunny hop contest.

Arm Movement.
Some elliptical trainers in the fitness center have a pair of handles connected to your foot pedals. As your feet move, so do the arm handles. Moving your arms is optional; you can choose to lightly grasp the stationary handlebar found in-between or on the side of the two swinging handles.

A third choice is not to hold onto anything at all. Moving your arms in a manner similar to that of a runner or speed walker is the best option for increasing the intensity of your workout. Not holding onto anything causes the stabilizing muscles of your midsection (known as the core) to work harder, thus maximizing your calories burned.

If you choose to hold onto the handles of the elliptical trainer, whether they are movable or stationary, take care to do so gingerly. Leaning with your bodyweight on the handles will only decrease the intensity of your lower body workout, slowing the calorie burn.

Digital Readout.
Your elliptical may have a digital console that displays goodies like calories burned, steps-per-minute taken, and the elapsed workout time. It may even have a built-in pulse-taking mechanism. The digital readout is certainly a motivator for many exercisers.

Don't feel bad if you can only stay on for a few minutes your first time on an elliptical trainer. It takes time for muscles to get used to a new exercise. Gradually work your way up to at least a 20 minute workout. Increase your machine's resistance gradually. Upping the resistance too soon will increase your probability of getting an injury. Maintain good posture -- back straight, neck neutral, and shoulders down and relaxed -- throughout your workout.

Coming Soon.......

After sitting down the first things you'll do when using the rowing machine is adjust the foot straps. Make sure that your heel is resting comfortably against the base of the foot pedal and that the strap has been secured.

As a novice, the resistance on your rower should be set at a low level. Setting too high of a resistance will cause your upper body muscles to tire faster. Why cut your aerobic workout short? Save the heavy resistance for your weight training routine.

A proper rowing grip is one that is firm, but relaxed. A grip that is too tight will cause your forearms and hands to fatigue faster. Your grip can be either overhand or underhand, and alternating between the two during a long workout will decrease arm fatigue.   If you use the rower on a regular basis, invest in a good pair of exercise gloves or you will get blisters until your hands callous.

Your technique while using the rowing machine is important, just as with any other exercise. In particular, a rowing machine user with poor form is at risk for back strain. To avoid straining your back, use primarily your leg and hip muscles. Don't overarch your back as you finish each stroke. Sit up straight and bend forward at the hips. Your elbows should remain close to your body when pulling the oars or handles.

There are three main phases of rowing: the catch, the power stroke, and the recovery. The catch phase position is when you come forward on the rower. Your knees are bent and against your chest. Your upper body is leaning slightly forward while still maintaining good posture. That is, your back isn't hunched over and your head is up.

The power stroke is when you push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area. Exhale as you do this. At full extension, lean back a little for maximum benefit. Avoid leaning back too far, though. Overarching puts you at risk for back strain.

The recovery phase simply involves straightening your arms, bending the knees, and bringing your body forward again. A successful rower blends three of these phases into one another. Avoid jerky movements.

Using a recumbent bike is relatively simple.  Simply sit down and adjust the seat.  Adjust the seat so your knee is bent at a comfortable angle when the pedal is closest to you and not quite fully extended when the pedal is farthest from you.  If you find yourself rocking, you've probably got the seat too far back. 

Many of the recumbent bikes in the fitness center offer pre-programmed exercise, so either take a manual approach or use one of the standard exercises.

Using an upright exercise bike is relatively simple.  The most important adjustment is the seat height.  Don't underestimate the importance of a properly adjusted seat.  It's the difference between knee pain and muscle pain.  To find seat height, place your heels on the pedals and pedal backwards. You’ve found the optimum seat height when your legs are completely extended at the bottoms of the pedal strokes with your heels on the pedals and you are not rocking at all.  Have someone watch for rocking hips, the sign that the seat is too high. Now, when you’re actually pedaling, you’ll have the perfect bend in your knees.

If you are going to be using the bike for 20 minutes or more on a regular basis, it makes sense to invest in biking shorts.  They provide a level of comfort on your tush and prevent chaffing.  People like Lance Armstrong use them for a reason.

Most of the upright bikes in the fitness center come with pre-programmed exercise "rides",  If you are new to bike, take it easy for the first time and see what muscles hurt when you get home.  It's easy to hurt your knees if you are pedaling improperly, but a good workout on an exercise bike can bury 500 calories or more in an hour.

Coming Soon........