The Stairmaster has become a familiar household name. Most folks have at least heard of them if not seen them and understood how they work. There are different types of Stairmasters and a good gym will offer a few machines from each category. Some Stairmasters actually have rotating block stairs which have adjustable speed and time workouts. These Stairmasters generally have side handrails which again, mimic actual stair handrails. Other Stairmasters are "free form" and consist of foot pedals which have adjustable speed, height and resistance. With the "free form" style, you usually have a choice between keeping your hands to yourself (either still or swinging) or you can use handles which offer adjustable resistance beyond just swinging your arms manually. Swinging with the resistance or without, you are giving your arms a light workout and raising your heart rate.

Treadmills are another old favorite with which most people are familiar. The biggest difference amongst types of treadmills is the variety of workouts that you can program into the machine. Some machines allow you to choose between a goal of distance or a goal of time. Is it more important to you that you finish 20 minutes of walking/running/jogging or that you cover 2 miles? Other machines may only allow you to set a distance as your goal but provide you with a timer which indicates how long you have been on the machine rather than how long you have left in the programmed workout.

    Machines will also differ in the "specialized" workouts that you can program. You may see options like "FatBurning Program" or "Cardio Endurance Program." The treadmill manufacturer has preset a specific incline, speed and time which they believe will focus your workout on particular goals. The concept seems helpful but keep in mind that everyone's body is very different. Although certain theories of exercise science as well as studies of cardiovascular exercise may suggest that specific speeds and lengths of time working out result in more fat burning or less fat burning, ultimately your body will have its own individual needs. Play with these specialized programs and take a look at what the settings for incline, speed and time are. The incline may be too high for someone with shin splints or knee problems but the speed may be too slow. Figure out what works best for you with the "Basic" or "Manual" setting and then decide for yourself (or with the help of the gym staff) if you think that specialized programs meet your needs.

    With the ability to change speeds, treadmills give you the option of going high impact with fast running or low impact with walking and/or jogging. BOTH options are equally valid choices for giving your body a good cardiovascular workout. If you've decided to run, try going full blast for short periods of time and work your way up to longer distances so that your body can get used to the impact and cardiovascular strain. If you've decided to walk, you can afford to start out with 15 to 30 minutes at a brisk pace and again work your way up to greater distances, inclines and/or speeds. Do not increase more than one aspect at once.

    Finally, a note from a long-distance runner colleague of mine. Treadmills are a great way to get your walking/running/jogging fix indoors. However, should you decide to take your running outdoors, especially on concrete, be prepared for a rude awakening on your joints. Although grass and dirt are optimal running surfaces, we don't all have access to long stretches of them. Concrete is unfortunately the worst stuff to use as a running surface. The treadmill has been designed to have significantly less impact than concrete and even grass so when you make the switch from treadmill to outdoors, be careful. Get good running shoes, stretch out well and consider doing a little less than you used to do on the treadmill. There is obviously a lot to be said about running and walking which I can't possibly cover here so surf on over to the Links area for some interesting running pages.

The Stationary Bike has changed over the years such that it hardly looks like an anchored bike anymore. As with the other machines, there are different types of stationary bikes and gyms usually have a number of each kind. These bikes can be programmed like the treadmills.

    One of the biggest differences between bikes is the seating position. Some bikes have their pedals low to the ground with the seat further back. These bikes try to simulate reclining back in an actual chair while placing your legs in front of you to pedal. These bikes also tend to have handles up front and a rack for holding your reading material. The design was intended to take strain off of your back and make the ride more comfortable. If you feel like you just can't get through the workout without some kind of reading material, please just remember to stay in tune with your body every once in a while.

    The other popular seat position mimics a regular bike. You must sit on a saddle without a chair backing of any kind. A pair of handlebars are provided where you would normally find them on a real bike.

    Gaining significant cardiovascular benefit on a stationary bike requires effort on your part. It can become very easy to slip into the mindset of just pedaling through the workout by trying to forget that it's happening especially since your seated. Get some music that really inspires you. You know what I'm talking about. The kind of stuff that makes your forget that you're tired and makes you push just a little harder. Try to program in your own sprints by taking the speed up to your maximum for 1-2 minutes and then bring it back down to a basic pedal. Or program in a hill by taking the resistance up for a few minutes. Do something to make the workout dynamic. Don't just get through the workout. Get something out of the workout.

The Elliptical cross trainer is a fairly new addition to the world of cardiovascular machine trainers. Although the name sounds complex and high-tech, the machine itself is easy to use. You place your feet into long foot pedals which look like skis. You have the option to hold onto the handle bars or swing your arms to increase your heart rate. The motion simulates walking, gliding and skiing at the same time. You should feel no impact because your feet never leave the pedals.

    Elliptical trainers can be programmed like treadmills. You will find "specialized" programs as well but with goals such as "Cardio workout", "Glute and hamstring workout" or "Cross country ski." The trainer does not force you to move at a specific speed or just continue to propel you backward like a treadmill does so you should feel more free to try these specialized programs. Anyone with any knee problems or concerns should be aware of how high the inclination is for each program but again, you can easily rest or slow down without having to push a "Stop" or "Pause" button.

    Elliptical trainers are a fun way to try something different and "shock" your system out of an exercise rut or plateau. When planning how many minutes you should spend on the machine, think of it as a walking workout. Consider spending a longer amount of time on the machine than if you were running in order to get a good workout. Although I am not a fan of endorsing a particular brand, the Precor website will help you to see what the machine looks like and what the manufacturer hopes you can get out of it. Precor is a brand commonly found in the gyms I have seen so far.

The Nordic Track is a machine familiar to anyone who has happened to flip to an infomercial for the product. Like the elliptical trainer, the Nordic Track simulates skiing but strictly cross country skiing. The foot pedals slide forward and backward on a track rather than forward, up and down. Different ski machines will give you varying types of hand grips. Some machines provide hand grips which are attached to a pulley above the machine. You push and pull the grips while you "ski." Other machines have ski poles which attach to the bottom of the machine. Pushing and pulling these poles really simulates the cross country skiing experience. A few machines out there also have a belt which wraps around your waist to keep your back stable and help you balance.

    Recently, I haven't seen very many Nordic Track type ski machines in the gyms anymore. Generally there are only one or two per gym. Although I have never actually tried one, I have heard some frustration from users who bought the machine for their home and found it difficult to coordinate their feet and hand motions without falling out of the machine or feeling strain in their back. People do agree that if you have the patience to work with the machine, then you will eventually get used to the motion and get a really challenging workout. If you would like to try working with the machine, I would suggest that you take extra care in talking with the gym staff to make sure you understand the details of the particular brand that they have.

The Speed Skating machine is relatively new to the world of cardiovascular training machines. As its name advertises, the machine simulates the side to side motions of speed skating or even just basic in-line skating. You place your feet into foot pedals which cradle your toes and heels. Of the few machines I have seen, there are no hand grips. You must simply swing your arms to balance and propel yourself as you would if you were skating. There is, however, a small, cushioned seat behind you which is more likely a safety net in the event that you feel yourself falling backward.

    Usually a gym will carry only one of these machines but it certainly does not gather dust. People do use the machine and it is recommended by the gym staff as a fun cardiovascular workout. Like any training for skating, use of this machine particularly focuses on inner thighs and glutes. My only concerns are with the balance required for the machine and the fact that there is little ankle support. With real skating, the skates themselves provide support for the ankles but with this machine you must rely on the toe and heel cups and the support provided by your workout shoes. I would suggest that you have some experience with casual skating AND take special care to discuss all of the aspects and rules of the machine with the gym staff before stepping on one.