First of all, good form is important to get the most from any cardio machine. Let's look at the word "cardio."� Why should we engage in cardio activity? Cardio exercise increases your lung capacity, reduces your risk for cardiovascular disease, as well as the onset of diseases like diabetes. It improves your quality of life, boosts your metabolism and helps you burn fat. The best cardio exercise is what you do consistently day in and day out. You can mix it up so it will not become mundane and at the same time it will shock the muscles for quicker results. You will reap rewards for doing so. The following are the most popular cardio machines used.

TREADMILLS: They are a great alternative if you enjoy walking or running. The platform of the treadmill varies depending on the type of treadmill you are using. If you choose a treadmill with a softer platform, like a Woodway treadmill, it will provide you with less impact. It's generally softer on your knees and joints. There are several programs that the treadmill provides to challenge your workouts such as manual, fat burner, cardio, random hills and speed intervals to name a few. As you run or walk on the treadmill, remember to keep your head and chest up and shoulders back. Swing your arms to help move your body forward. To absorb shock, land on your heel and push off with your toes. Setting the Treadmill at a 1% incline mimics running or walking on the flat ground outside.

ELLIPTICAL: These machines simulate the same response as walking or running. They are great if you are suffering with leg or knee problems. Your feet are placed on the large pedals which move in a circular motion. Some Ellipticals have pedals that you can move forward and backward to work the opposing muscle groups and some have crossramps while others have upper body handles for added resistance. Stand straight and keep your feet flat. Feel free to pump your arms if you are not using the handles.

STAIRCLIMBERS (STAIRMASTER OR STEPMILL): My personal favorite. You are either stepping down on pedals or climbing stairs using variable levels of resistance. These machines are often used incorrectly. You must remember to keep your body upright and not to support your bodyweight on the sidebars with your elbows locked. This is a sure way to create muscle pain, plus, you are not burning as many calories as you think you are because you are actually cheating yourself. Keep your hands on the front of the rails or just pump your arms for a harder workout. The benefi ts include a great cardiovascular workout as well as firmer buttocks and leg muscles. The stairmaster/stepmill is not recommended if you have knee or leg injuries. Be sure to get clearance from your doctor before using this machine.

STATIONARY BIKE OR RECUMBENT BIKE: These are for a low impact, non–weight bearing exercise. They are great machines if you have hip, leg injuries or lower back pain. A stationary bike can provide you with awesome interval training. It allows you to work hard with less risk of injury due to being low impact. It's not only comfortable and easy to use, but you'll find yourself exercising on it longer than usual due to it being non–weight bearing. Your feet are on the pedals used with or without straps. Make sure your knee does not extend to a locked position. If it does, your seat needs to be lowered. Your knees should be in a slightly bent position. This goes the same with the recumbent bike. If your knees are in a locked position you need to adjust your seat closer to the console. The recumbent bike is low impact as well and generally has a larger seat. Your body is in a semi or fully reclining position taking pressure off the back. This bike is also great if you have lower back pain because of the back support offered by the seat and it is also a good machine if you have leg or knee injuries. Several physical therapists have their patients use this after they have had knee surgery for rehabilitation purposes.

Now that you have been armed with "what to do"� and "what not to,"� start getting your cardio in 3–5 times a week. Remember, personal or fitness trainers can answer any questions that may arise in the cardio area; they will be more than happy to help you and show you ways of getting started on a healthy way of life cardio program. No time like the present. Let's go!!!

Debra McGiboney has been in the fitness industry since 1979. She is a Certifi ed Personal Trainer and Group Fitness Instructor at Life Time Fitness. Her Certifications include: ACE, AFAA, NASM, Reebok and Kickboxing. She can be reached at 210–745–3469 or dmcgiboney@lifetimefi tness.com