At-home workout.

If you want the convenience of working up a sweat at home, be sure you know what to look for when it comes to equipment.

Maybe some of us have tried the health-club scene but are tired of fighting the traffic. Researchers have looked at why people stick with a certain exercise program. Guess what? Studies show that conenience is the number one motivation. So maybe a home exercise program is the answer. It certainly would be convenient! When considering a home exercise program, important questions to ask are What type of exercise equipment do I want or need? There are so many different types of machines out there. Which ones are best? Which ones are just plain rip-offs? Which ones will I use and keep using?

Several factors should be considered when buying an exercise machine. For example, as to the type of exercise machine that will give you the best workout, researchers at the Oregon Human Performance Laboratory in Portland came up with some answers. They compared the training response and peak performance of five different exercise machines among trained (high fitness) and untrained (low fitness) male subjects. The results showed that the cross-country ski simulator attained the highest peak performance (PP) and training response (TR) values in both groups of subjects. [TABULAR DATA OMITTED]

Cost is another factor to consider. The home exercise equipment industry boasts a wide range of products of varying quality and price. The old saying "You get what you pay for" really applies here. Chances are if you buy an inexpensive piece, you will be short-changed, both financially and physically. But remember, inexpensive is a relative term. While $500 may be a reasonable amount to pay for a good stationary bicycle, a good treadmill for walking and running may cost three times as much for similar quality.

Inexpensive treadmills may look like the good ones, but don't be fooled by the "bells and whistles." Essential features that contribute to the quality, performance, and duration of the machine may not be visible on the outside. These features include size and power of motors, quality parts, available replacement parts, and size accommodation. Do not be sold on nonessential features such as color, shape, size, and pre-programmed microprocessor-controlled gadgetry, capable of measuring everything from heart rate to calories expended to distance traveled.

It is important to buy exercise equipment from a specialty fitness dealer. A specialty store is more likely than a department store to have the quality and specific exercise device to best suit your needs and abilities. And for proper service and repair, it is a good idea to use the specialty exercise equipment dealer.

Do not buy before trying it out. Put the equipment through a 10-minute workout to make certain it works smoothly and you're comfortable with it.

Treadmills: Price range $600 to $5,000. Of all the exercise machines available on the market, treadmills are the most regularly used at home. What separates the high-priced from the low-priced models are basic components that need to be considered.

An electric motor powers the belt that you walk on. Look for treadmills that have at least a 1.5 horsepower motor of continuous duty, which is a measure of how much power it has to run indefinitely without overheating. The treadmill belt should be two-ply for durability, and the track that the belt rolls on should be long and wide enough for your stride.

A quick quality test is to come down hard with one or both feet when you are walking or running on a treadmill. The tread, or belt, should not falter, hesitate, or delay in any way as a result of the increased resistance.

Stationary bicycles: Price range $200 to $2,500. Stationary cycling is an excellent form of exercise if you're hampered by excess weight or have difficulty supporting your body (obesity, muscle diseases, extreme weakness). Cycling allows gravity to be taken out of the picture. Various models create pedaling resistance from electro-magnets and a horizontal flywheel, a vertical flywheel with a nylon strap, or caliper brakes.

Most important in selecting a cycle is to check the pedaling motion. It should remain smooth, without hesitation or jerkiness, when you change the resistance setting. Also, make sure the handle-bars are adjustable for proper height settings. The pedals should have straps to hold your feet in place. And comfort is very important. Find a cycle that is compatible with your anatomy.

Some stationary bikes like the Schwinn Air-dyne and Tunturi Ergometer come with movable arm levers allowing some upper-body exercise. These are excellent training devices, especially for those just starting to exercise and who need both upper-and lower-body strength gains.

And if you own a bicycle, you may want to consider an inexpensive ($200), yet effective, alternative lightweight indoor trainer that easily attaches to your bike and enables you to ride indoors on those rainy, cold days.

Cross-country ski machines: Price range $200 to $1,800. When it comes to cardiovascular conditioning and high calorie burning, none does it better than a cross-country ski machine. It may take a while to coordinate the arm and leg movements, but once you get the hang of it, every muscle in your body will be affected. NordicTrack, the originator of the ski machine, manufactures the closest simulator of actual cross-country skiing, but Fitness Master, Precor, and Quinton offer easy-to-use machines that also provide good workouts.

Rowing machines: Price range $100 to $2,000. There are a wide variety of rowing machines, but only a few models simulate actual rowing exercise. Most home machines work off hydraulic pistons, which, unfortunately, are very jerky, noisy, and more like weight training than aerobic exercise, for which they are inteded. The top choice is the Concept II Rowing Ergometer, which has a fan-blade flywheel out front allowing resistance to be increased the harder you pull. It duplicates the drag on the hull of a shell moving through the water. The rowing motion is very comfortable and most like actual rowing. This again is an excellent exercise for obese individuals. But watch those back! Many people have injured their backs by improper rowing technique, so before you start, make sure you read the manual for proper use.

Stair climbers: Price range $200 to $3,000. Stair climbers have become the number one home exercise machine purchased in the past five years. And why not? A stair-climbing workout puts minimal joint stress on ankles, knees, and hips, while providing maximal toning for the buttocks, hips, thighs, and calves, along with outstanding cardiovascular benefits.

Like the rowing machines, most home stair-climbing machines work off hydraulic pistons that are jerky, noisy, and can easily break when enough pressure is applied, as in a hard workout by a strong, heavy person. The more expensive models are motorized and fairly quiet. Make sure that the machine operates smoothly and the range of resistance is suitable to your needs.

Strength-training equipment: Price range $600 to $6,000. Basically, three types of strength-training models are on the market for home use--rubbery stretch cords, free weights, and weight machines.

The major limitation with free weights is that generally you need a spotter or someone to assist you with some types of exercises, so a training partner is needed. Also, your risk of injury increases when using free weights because of improper technique and falling weights.

Weight machines are your safest approach to pumping iron. The weight stacks are held by cables and pulleys and are locked into a track.

The major drawbacks to these machines are the cost and the space they take up. The rubbery stretch cord devices are marketed for these reasons ($50 to $200). Unfortunately, most people keep these devices stored in their suitcases or other obscure places and do not get much use out of them.

To get the most out of your home exercise program without risk of injury, always make sure you read the operator's manual, because it tells you the proper technique and resistance settings. Also, before starting an exercise program, make sure you know how hard, how long, and how fast to work out.

And remember, don't expect the purchase of the equipment to be the motivator behind exercise. Buying is the easy part, but it won't give you results. You must use it!