Have you ever wondered how to use the Step Machine? Well, this month we guide you through using one of the step machines*, so that you can arrive at gym and get going like a Pro! 

Programmes explained

Fat burn
This profile name is not technically correct as fat is unlikely to be ‘burned’ by the average person during exercise. This profile uses heart rate zones to determine workout intensity. By entering your age and weight the stepper will automatically set a heart rate range for you to train in.

Cardio programme
The cardio programme uses heart rate to set a workout intensity for the rider. By entering age, weight and gender information and the percentage of your maximum heart rate that you would like to cycle at, the cycle sets an intensity to get you to that desired heart rate.
The cardio programme uses heart rate to set a workout intensity. By entering your age and weight, the stepper sets an intensity to get you to that desired heart rate.

Hill profile
This profile simulates hill training by building in a specific number of ‘hills’ into the workout. Great for developing strength and cardiorespiratory endurance.

Random
As the name suggests, this profile will randomly set up an interval course at varying intensities.

Manual
This is the basic profile. This allows you to adjust intensity yourself by either increasing or decreasing the workload. Ideal for the beginner.

Fit test = 5 mins
This is a simple fitness test to determine your current cardiorespiratory fitness status. Just follow the simple instructions and the test will give you some info about your current fitness levels.

Watts programme
Watts are a measure of power produced by the legs when cycling. This programme allows the cyclist the opportunity to work to a specific power objective. The programme is for advanced cyclists.

* NOTE: This type of equipment may vary from Club to Club

Operation Step by step:
1 Put your feet on the steps.
2 Press Start.
3 Enter weight, followed by enter.
4 Select Programme using 'up' and 'down' arrow keys, followed by enter.
5 Select your goal (minutes, floors or calories) using 'up' and 'down' arrow keys, followed by enter.
6 Select time [1-20 minutes], number of floors or number of calories, followed by enter.
7 Enter age, followed by enter.
8 Select desired level [1 is easy, 12 is rivet-popping], followed by enter.
9 Workout begins.

Related Links
The Stationary Bike
The Treadmill
Rowing Technique
The Arm Ergo Machine
The Elliptical X-Trainer