Guide to cardiovascular equipment

The gym versions of these exercise machines are extra sturdy and offer electronic programs that vary the routine, but the simpler at-home models still offer a good exercise session. Try out new equipment before buying it and always wear sports shoes when you use it. Here are some of the possibilities.

Treadmill. The most popular machine both at home and in the gym, it allows you to set your pace anywhere from a leisurely stroll to an energetic sprint. More expensive models include an incline feature that simulates moving uphill and dramatically boosts your kilojoule expenditure — good for people who want to lose weight but don't want to run. A treadmill is easy to master and very safe. Be warned that hanging on to the front handrail, instead of swinging your arms, reduces your cardiovascular effort and throws off your natural gait.

Stationary bike. An exercise bike has an enormous advantage over most other types of aerobic equipment: because the machine holds you up, you can read while you’re pedalling. However, since the bike supports your weight, it’s difficult to burn a lot of kilojoules except at the highest intensity. Bikes come in two versions, the older uprights and the newer recumbents, which have bucket seats that offer back support (good for people with back trouble). While both models are effective, uprights principally target the upper thighs, while recumbents work the buttocks muscles harder.

Stair climber. Difficult for some beginners, this machine involves stepping on pedals that move up and down but provide resistance. It offers a tough workout that easily reaches the intensity of running. Many people have terrible form on this equipment. When the effort level gets too hard, they put their weight on the handrails, which throws them off balance and reduces kilojoule expenditure. It's better to just admit you’re on the wrong level and drop down the resistance.

Rowing machine. This machine can provide a strenuous workout for both the upper and lower body. Sitting on a seat that glides, you pull on a weighted handle (the resistance is adjustable) while the seat slides back and forth and you bend and straighten your legs. Since using proper form will protect your back from strain, be sure to get instructions first. 

Cross-country ski machine. In a simulation of crosscountry skiing, your feet glide on two skis while your arms move a set of cords or poles. Good for working both the upper and lower body, with an emphasis on the lower, this machine can deliver a fairly intense workout. The biggest problem is mastering the coordination required. 

Elliptical trainer. This machine looks a bit like a stair climber, but the pedals rotate in a circle as you step on them, creating a movement similar to cycling standing up. It provides a low-impact workout that can be gentle or very intense. Some people dislike the sensation of moving their feet through the air or have trouble achieving the balance required.