Safety tips for using home fitness exercise equipment

Using home fitness exercise equipment is a great way to encourage a more regular exercise program. By buying a piece of equipment that you will enjoy using in the privacy of your own home means that you are likely to use it more often. One disadvantage, however, is that you don't get immediate access to professional advice. At the gym there are trainers available to show you how to use the equipment properly but at home you are left to your own devices. Therefore it is wise to find out how to use your chosen home fitness exercise equipment correctly to avoid injuries.

Test exercise equipment to check that it is comfortable and feels natural to use. Also pay attention to how your joints and muscles respond to the exercise you are doing. If it is uncomfortable don't buy the machine.

Two of the most important factors in avoiding injury are stretching and getting a balanced workout. Stretching is important because it prepares the muscles for activity and improves flexibility. This then reduces the risk of injury to both muscles and joints.

Getting a balanced work out means exercising the whole body, ensuring all major muscles are worked equally. This will help maintain a balance in strength, overall endurance and go some way to preventing injuries to the joints.

Popular home fitness exercise equipment includes treadmills, elliptical trainers, exercise bikes, stair climbers, free weights and home gyms. The following is a basic step-by-step guide on how to use each of these machines:

Treadmills

Hold onto the handrails until you feel confident enough to let go. This will help you keep your balance and get used to walking or running on the running belt.

Leaning forward slightly when running or walking on an incline will reduce the strain on your back.

Elliptical trainers

Good posture is important in reducing the strain on your back.

Most ellipticals come with long ski-pole like handles attached to footpads. These are used to work the upper body.

Some ellipticals come with handrails instead, don't hold onto these too tightly. It is best to try and do the exercise with arms at your side or moving back and forward as if you were running. This will give your upper body a good work out.

Make sure your feet are well anchored on the footpads. Placing them up against the 'barrier' at the front of the footpads will keep you from losing your balance.

Exercise bikes

Adjust the seat and handlebars so that they are in a comfortable position.

Your knees should only be slightly bent when the pedal is in its lowest position.

Use the pedal straps so your legs pull and push the pedals during exercise.

Rowing machines

Always sit in an upright position to avoid strain to the back.

Don't arch your back too much when pulling back.

Make sure you keep your elbows close to your body when you pull back on the pulley.

Cross-country ski machines

Co-ordination is important to keep from losing your balance when using this machine.

Keep your torso in an upright position to reduce the strain on your back.

Make sure your feet are anchored at the front of the footpads so they don't slip during the backward and forward motion.

Stair steppers

Good form is integral to an effective workout and in avoiding injuries. It is advisable to get instruction and advice from a professional. Weight lifting books can be very useful.

Make sure the pedals don't touch the floor during the stepping motion.

Stand in an upright position so you don't strain your back.

Keeping your feet flat on the footpads will reduce the strain on the tendons in the back of your heel.

Holding onto the handrails will help you keep your balance.

Free weights

Make sure you have a good grip as many weight lifting injuries occur when people drop their weights.

Before picking any weights up make sure you are in a steady position, whether standing or sitting.

Balance your workout to build strength equally in all muscles.

Learn to breath properly.

Be sure your movements are steady, controlled and slow.

Spotters are important when lifting heavy weights.

Home gyms