Picking the right exercise machine for you

We know we need to exercise.

Not only will regular physical activity improve your overall quality of life, it can also help lessen many of the negative effects of aging and an inactive lifestyle. Some of these afflictions are osteoporosis, arthritis, heart disease, depression, loss of balance, and carrying too much girth around our middle.

However, many of us lack motivation or would prefer the convenience of working out at home. An exercise machine could solve both problems but which one to choose? The following is a list of some of the most popular ones.

Treadmills — They are easy to use and can increase leg muscle strength and endurance while getting a decent cardio workout. Both manual and motorized models are available. The latter allows for accurate speed adjustments if you’re walking. More durable operation needs at least a 1.5 horsepower, continuous-duty motor. Runners need 2.0 hp or higher. The speed-up and slow-down functions should be gradual and controllable in small increments. Make sure there is an emergency shut-off key. The walking platform should support your weight and fit your stride so you can walk or run in comfort. Don’t incline the platform if you have joint or back problems. Just walk with it level to the floor and use your best posture.

Stationary bikes — Low-impact with the same cardio and leg muscle strength and endurance benefits. Many people with arthritis find bikes more comfortable than treadmills. They are also less expensive and require a smaller space. You have two model choices with bikes — recumbent or upright. The former is chair-like seating with your legs and feet out in front of you, which might reduce strain on the lower back. It could be a better choice if you have neck or balance concerns. Some models are dual action with moving handlebars to provide an upper body workout too. Upright models are more traditional with your feet positioned under you. Comfort is key. The seat height should allow your knees to bend only slightly — at about a 20-degree angle on the down stroke. Keep the resistance setting low if you have knee problems. 80 to 100 revolutions per minute are good.

Elliptical trainers — My personal favorite when it comes to machines. These combine cross-country skiing and stair-stepping motions to produce a comfortable low-impact, cardiovascular workout. There is less stress on the joints than walking! Elliptical trainers are great for people who have arthritis or knee and joint problems. There are motorized and non-motorized models. You’ll want a stable machine with sturdy side rails. Many have poles for your arms to move as you move your feet. Be certain the machine is the correct fit. Your knees shouldn’t bump into the console when moving in an upright posture position. Also, check the stride length — it shouldn’t limit your leg movement range. Pay attention to your posture and don’t lean forward. Your lower body should support most of your weight.

If you decide you’re a “machine kind of person”, do your homework, compare prices, ask a lot of questions, but most of all, make sure you buy something that you will use once you take it home.

Kay Sager is a certified fitness and aquatic specialist living at Port of the Islands. She is a personal trainer using land and water fitness and teaches swimming. She also has written articles for Physician and Sports Medicine among other publications. Kay can be reached by e-mail: kayswimfitness@aol.com.