Most commercial equipment in health clubs is clearly labeled with instructions. But if you are still unclear about how to use the equipment, ask the staff for assistance. If you are going to buy a piece of equipment, make sure you get a demonstration on how to properly use and maintain it (along with a warranty and instruction manual if buying from a retail store).

Here are some tips for using a treadmill:

• Learn how to use it before you use it.

• Use manual mode for complete control of the intensity (speed, elevation, and resistances).

• Pay attention to your intensity level and your use of distractions to pass the time (music, reading, talking, thinking) so you don't overdo it.

• Drink fluids during exercise to stay hydrated.

• Use a fan to keep from getting overheated.

Once you get used to the feeling of the ground moving beneath your feet, you will truly appreciate running on a treadmill. The treadmill is obedient and will keep the speed and elevation steady at the levels you set. The speed and elevation settings determine the treadmill's intensity.

You can either control the settings yourself through manual mode or experiment with pre-programmed workouts. Many home models allow you to program your own workouts and keep them in memory as a preprogrammed workout.

Learn how to control your treadmill:

• Know where the stop button is located.

• Practice grabbing the handrail and standing on the nonmoving side panels before stopping the machine.

• Stay focused and avoid turning your body or looking directly down at your feet.

• Keep children and pets away from the treadmill and from the operating key.

• Position the back of the treadmill away from a wall so that you do not bump into it.