01
Choose for the session
A treadmill supports walking and running specificity; a bike offers seated cycling; an elliptical reduces landing impact; a rower rewards coordinated technique; a stair machine emphasizes repeated climbing.
02
Run a comfort test
Adjust the machine, begin easy, and notice joint comfort, balance, hand pressure, and whether you can control the pace. Discomfort is not evidence that a machine is more effective.
03
Use effort intentionally
Build easy aerobic work, moderate continuous sessions, or intervals according to your plan. Warm up and cool down rather than using the first and last minutes as abrupt transitions.