BANGALORE: First-time users of exercise equipment in gyms and health clubs may feel a bit bewildered. Even the trainers may not always help them adequately and the result can be injury, minor or serious.

The treadmill is relatively easy for newcomers to a gym to use but they should check the speed, incline and the pulse rate shown on the display

carefully. "For those with any history of high blood pressure or heart problems, we advise they consult their doctor first,'' says Bijou John, trainer at a gym.

Even those with no serious ailments are usually asked to begin with a 10-minute run on the treadmill, at a slow speed, and gradually increasing the time and speed. You can also get the same effect in less time by making the incline steeper. "Many types of treadmills are now available at sports and fitness equipment stores while the cost may go up to Rs. 40,000 for some imported models. You have to examine that the motor, the handgrips, the belt on which you run and the pedestal are strong. The stronger the motor, the better, as it can stand heavier loads and speeds,'' he suggests.

Another equipment beginners may have trouble with at first are "steppers" or stair climbers which help in getting stronger and leaner thighs and hips, says Natasha Singh, trainer at a health club in Koramangala.

Some models also come with a "rowing" attachment to strengthen arms and shoulders. If you are buying one for home use, go for one with large enough pedals to stand on safely. Wobbling ones are to be avoided. Make sure there are handlebars for balancing. Maximum time for use should be 30 minutes to 45 minutes after some days of trial.

Weight training machines are strictly for gyms and health clubs unless you have deep pockets. Trainers advise that correct breathing techniques are important and that you should not try to lift 50 kg or more right at the beginning. It will safer to have both feet firmly on the floor and not balance on your toes.

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