There are different cardio machines on the gym floor at Sunbury. You do not need to use them all. Choose one that interests you and feels manageable.
These pictures show the equipment you can look for. The instructions on the actual machine come first if its controls or setup differ.
1. Walk at your own pace — Integrity+ Treadmill
What does it do? Lets you walk on a moving belt at a speed you choose. You can also change the incline.
Why might it help? Walking regularly can help you build cardiovascular fitness and stamina for everyday activities.
How do I use it? Familiarise yourself with the start, speed, stop and emergency-stop controls before beginning. Start at a slow walking pace, then adjust if you feel ready.
Life Fitness SE4 console — getting started
2. Practise climbing steps — PowerMill Climber
What does it do? Provides a continuous stepping movement, like climbing stairs.
Why might it help? It's an option for working on cardiovascular fitness and the effort involved in climbing steps. It may feel more demanding than walking or cycling.
How do I use it? Locate the handrails, start/stop controls and the safest way to get on and off before starting. Begin at a slow stepping speed and stop if you need to.
Life Fitness SE4 console — getting started
3. Cycle with back support — Integrity+ Recumbent Bike
What does it do? Lets you pedal while seated with a backrest.
Why might it help? Builds cardiovascular fitness through cycling, with a supported seated position that some people find more comfortable.
How do I use it? Adjust the seat so you can pedal comfortably, then begin at an easy resistance and change it as needed.
Life Fitness SE4 console — getting started
4. Cycle in a more upright position — Integrity+ Upright Bike
What does it do? Lets you pedal in a more upright cycling position.
Why might it help? Another way to develop cardiovascular fitness and leg endurance without needing to go outdoors.
How do I use it? Set a comfortable saddle height, check that your feet are secure, then start pedalling at a manageable effort. Adjust resistance as you go.
Life Fitness SE4 console — getting started
5. Move with a smooth stepping action — Integrity+ Elliptical Cross-Trainer
What does it do? Moves your feet along an oval-shaped path. The handles may also move with your arms.
Why might it help? Offers a way to develop cardiovascular fitness using both your legs and, if you choose, your arms.
How do I use it? Use the stable handles while stepping on, begin slowly and find a comfortable rhythm. Adjust resistance as needed.
Life Fitness SE4 console — getting started
6. Cycle and control your effort — Wattbike Air-Pro
What does it do? Lets you cycle indoors with adjustable resistance and information about your effort.
Why might it help? Offers another way to develop cardiovascular fitness, with the option to make the ride easier or more demanding.
How do I use it? Set the saddle and handlebar position before you begin. Start with a manageable pedalling effort and adjust the resistance to suit you.
https://www.youtube.com/watch?v=xp3M6dXF2gE
7. Practise indoor rowing — Concept2 RowErg
What does it do? Combines a leg push with a controlled pull and return on a sliding seat.
Why might it help? Builds cardiovascular fitness through a coordinated whole-body movement, using your legs and upper body.
How do I use it? Adjust the foot straps and learn the rowing sequence before increasing your effort. Start with a short, manageable practice.
https://www.youtube.com/watch?v=4WyHEL-9xKM
When you visit the gym
- Look: Choose one cardio machine you recognise from the pictures.
- Check: Read its instructions, identify the controls and choose an easy starting level.
- Try: Begin with a manageable amount of time, then adjust the pace, resistance or duration using PACE.
Not sure about a machine? Don't force it. Choose another familiar option or get help if you need it.
For a reminder, read How to PACE Your Movement.
You are not starting again. You are using the activity and self-management skills you've already practised in another setting. Walking outdoors, swimming and classes are also valid ways to keep active.
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