Exercise Tips And Descriptions For Exercise Machines

Just two weeks of very vigorous, interval exercising three times a week increases a women's ability to burn body fat, according to Canadian scientists reporting in a 2006 article in the "Journal of Applied Physiology." Use any of the typical aerobic exercise machines to exercise at a high-intensity level, to learn about interval training, or to begin an exercise program at any level. Use weight machines to build and maintain lean muscles.

Treadmills

Visit any gym and you will see that treadmills are the most popular exercise machine. With treadmills, you can walk or run at varying intensities, you can adjust the incline level and you can choose from a variety of programs that adjust speed and incline automatically. Some models even have high-speed and low-speed fans to cool you or mini-televisions to entertain you. The American Academy of Orthopedic Surgeons reports that home treadmills cost between $400 and $1,500.

For the benefits of interval training, walk or run as fast as you can for 30 seconds to two minutes alternating with walking or running at your normal speed to catch your breath. To being with intervals, alternate bursts of intensity and your normal exercise pace for five minutes, working up to 10, 20 or 30 minute sessions. Researchers at the Medical College of Wisconsin and Veterans Affairs Medical Center, Milwaukee, found that men and women burned more calories on treadmills than on step machines, rowers and bikes.

Ellipticals

According to Edward Laskowski, writing at MayoClinic.com, elliptical machines have several advantages over treadmills: they are less stressful on your joints, arm poles provide upper body exercise and pedaling in reverse allows you to exercise different muscles. Ellipticals also offer resistance levels to choose from. Laskowski reminds users of tips for any exercise machine -- maintain good posture, keep your head up and your abdominal muscles tight.

Stationary Bikes

Choose upright models that have you sitting above the pedals, or recumbent models where you sit at the same level as the pedals. Both models provide non-impact workouts, which protect your knees and feet. Like treadmills, bikes allow you to change intensity or resistance and to choose automatic programs. Pedaling speed is up to you. You'll spend from $100 to $1,200 for a home model, according to the American Academy of Orthopedic Surgeons. Bikes are a good choice for warming up at a moderate level of intensity before exercising more vigorously.

Stair Climbers

Because stair climber steps are made from rubber, you'll put less stress on your legs, feet and knees than using real stairs, according to the American Academy of Orthopedic Surgeons. Most models allow you to choose speed and a variety of automatic programs. For best results, maintain good posture and don't rest your body weight on the side rails.

Weight Machines

Building your muscles and preventing muscle loss is an important part of an overall fitness plan. Begin at a weight level where you can do 12 repetitions before tiring. Weight machines keep your body in the correct alignment for the exercise and can be safer than using free weights for that reason.