Exercising outdoors is great during those summer months. But when the weather is bad or when you don’t have time to go in search of a wood-chipped trail, aerobic machines are best the way to keep in shape.
With the help of personal trainer Carrie Sagunsky, we have put together a list of the machines you’re likely to come across in a health club, along with tips on how to use the machines without injuring yourself.
Sagunsky has worked at Lakeshore Athletic Club since May and has been an athletic trainer for seven years. She is certified by the National Academy of Sports Medicine.
The list is divided by skill level – beginner, moderate and advanced. Beginners include people who don’t know the meaning of cardiovascular. (To clarify: If you just got off the couch and dusted the potato chip crumbs from your shirt, this means you.) Moderate exercisers include those who are familiar with sweat; advanced exercisers are those who actually have experienced a “runner’s high.”
“Remember to go with own judgment and start off slowly on all of the machines,” Sagunsky said. “Build up your muscles before moving on to the upper levels of any machine.”
Body Trec Skill level: Moderate Muscles used: Arms, shoulders, butt, thighs, hamstrings and calves. How to use it: The Body Trec provides the “feeling of running without the impact,” working the arms and the legs simultaneously. Place your feet on the platforms provided and grip the handle bars. Move your arms and legs as if you’re running, making sure to lift your heels off the platform at the end of each stride. According to Sagunsky, this machine is perfect for people with knee or ankle injuries. Try not to: Hunch over. Stand up straight with your shoulders back. (Didn’t your mom teach you anything?)
Cross-country Skiing Skill level: Advanced Muscles used: Shoulders, back, arms, butt, thighs, hamstrings and calves. How to use it: Step on the two skis that slide along a track of rollers and adjust the hip pad so it’s level with your hips. Grab the arm handles and move opposite arm to opposite leg. “This machine takes a little more coordination than most,” says Sagunsky. Take the time to familiarize yourself; it’s worth it. Try not to: Let your hips come away from the pad. Some machines have a strap that keeps your hips snug against the pad. Otherwise, pretend you’re salsa dancing and keep your hips in there.
Rolling Stairclimber Skill level: Advanced Muscles used: Butt, thighs, hamstrings and calves. How to use it: The rolling stairclimber, which looks like the top end of an escalator, works your thighs and calves when you face forward as you climb. To give your butt and hamstrings a workout, turn around and climb the stairs backward. “It’s better than a stairclimber,” says Sagunsky, “because it makes you actually step up.” Use the rails for balance. Hunching over the rails or locking your elbows out is cheating. Try not to: Be a klutz. Make sure you put your entire foot, not just your toes, on each step. It’ll help keep you from falling off the machine.
Rowing Machine Skill level: Advanced Muscles used: Back, butt, thighs, hamstrings and abdominals. How to use it: With your back straight, bring your legs in and grab the handle. Extend your legs and simultaneously pull your elbows toward your chest. Stop when you’re sitting straight up. Leaning back may lead to lower back pain. Try not to: Round your back when going for another stroke.
Stairclimber Skill level: Moderate Muscles used: Thighs, butt and calves. How to use it: Pick a work level that allows you to take moderate strides. Resting your hands lightly on the rails for balance and maintaining a straight but relaxed posture, keep your feet on the pedals to reduce undue stress on your calves. Small steps don’t work your thighs and butt efficiently. Try not to: Fool yourself. If you use the rails to prop yourself up or lean over the console, you take weight off of your legs and reduce the number of calories you burn.
Stationary Bike Skill level: Beginner Muscles used: Butt, thighs and calves. How to use it: Stationary bikes come in two models: recumbent and upright. A recumbent bike looks like a bucket seat with pedals. It’s good for people with lower back pain and it works the thighs well. The upright bike is just like the bike you rode growing up, except it doesn’t go anywhere. It requires more supports from your abs and lower back and works your butt and hamstrings better than the recumbent does. Try not to: Squish yourself. Some people start in too close on the recumbent or too low on the upright. Adjust the seat so that your legs are slightly bent.
Treadmill Skill level: Walking — Beginner, Moderate; Running — Advanced Muscles used: Butt, thighs, hamstrings and calves. How to use it: Walk or run just like you would outside. Swinging your arms will help get you in a groove. Only use the bar for stability. Increasing the treadmill’s incline will improve your butt and calf workout and will increase your heart rate. Begin by walking on the treadmill. Running may be hard on the joints if you’re not in shape. Try not to: Become a human projectile. Reduce your chances of flying off the back of the treadmill by starting slowly and gradually increasing speed.
