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Buying a Stair Climber is a significant investment. These machines tend to be used at a gym rather than domestic use. They are not cheap and should not be confused with Steppers or Lateral Thigh Trainers. Separate Buyers Guides will soon be available to help you with these devices.

Why do I want a Stair Climber?
You may have already decided that you want a Stair Climber, but just pause for a second and write down your reasons.

Remember, the machine will occupy a reasonable amount of space and will remain in the garage, bedroom or lounge for a long time each day without being used. Therefore, you want to make sure that you will use it, that it meets your current and future needs, that it will fit in comfortably with your surroundings and you like the look of it.

How will I use the machine?
Depending on how you’re going to use the Stair Climber will depend on the type you should buy. If you’re going to use the machine at a low intensity a few times a week then you could buy a cheaper machine with a less resistance. However, if you’re looking to do some rigorous workouts then you’ll need to spend at the higher end of the market.

How much do I want to spend?
The amount of money you have available to spend and how you’re going to use the machine will influence the type of Climber you should buy. As a rule of thumb, the more you have to spend the better the build quality, the more functions you get and aftercare service.

How much space have I got?
Stair Climbers occupy a significant amount of space. Therefore measure the amount of space you have available and compare this with the dimensions of the machine you’re thinking of buying. Remember that you will be standing on the machine, and therefore you’ll want to make sure that you’re not going to hit your head on a light fitting or ceiling!

What resistance system do I need?
Most of the Stair Climbers have a self powered generator system that provides the resistance. You should make sure that the machine can provide resistance levels that match your current and future needs.

What maximum user weight should I get?
Most manufacturers specify the maximum user weight for their machines. As a guide, choose a machine that has a Max. User Weight of around 20kg (45lbs) more than the heaviest user. This will help to reduce the workload on the climbing mechanism.

What are the programmes and how do they benefit me?
Good quality Climbers come with a number of different workout programmes. The number of programmes and type of programmes will vary from manufacturer to manufacturer. The most popular type of programmes are hill training and heart rate zone.

The programmes can benefit you by giving you a varied and challenging session that will keep you motivated.

What is heart rate training?
Heart rate training programmes work by changing the intensity of your workout to keep your heart rate at a specific level. You will normally have to enter some personal details via the console, for example, age, weight, gender. The machine will calculate an estimated maximum heart rate and control the workload by altering the speed and/or incline.

Your heart rate is monitored by the machine via hand grip sensors on the Climber or a chest strap that sends a signal to the console.

How much warranty can I expect?
Most manufacturers will cover parts and labour for the first years. If you’re going to be using your Climber a lot then look for a warranty cover that has a longer period.

Try before you buy.
It may not be possible to try a Climber before you buy it, but you should at least go down to your local fitness store and have a look around. You can always ask your friends for their experiences and they may be able to give you some pointers.

There are a number of ways in which you can determine your ideal weight. You can use the Body Mass Index (BMI), height/weight charts and formulae to indicate a healthy weight range.

Unfortunately all these methods are unlikely to give you an accurate ideal weight range. You may be trying to achieve an impossible target weight.

Body Mass Index
Your BMI is calculated by taking your weight in kilograms divided by your height in meters squared. The resultant value is compared against predetermined set of values that tell whether you are underweight, healthy, overweight or obese.The International Classification of adult underweight, overweight and obesity according to BMI is as follows:

Source: Adapted from WHO, 1995, WHO, 2000 and WHO 2004.

But this one-size fits all method, does not take into consideration fat and muscle distribution. The muscular frame of many professional rugby football players such as Jonny Wilkinson would tip him into the obese category!

Metropolitan Life Insurance Company Height/Weight Charts
Another method by which you can determine your ideal weight range is to use the Metropolitan Life Insurance Company height/weight charts.

In 1943, the Metropolitan Life Insurance Company introduced their standard height/weight tables for men and women. The tables were designed for adults aged 25 to 59 years. They were revised slightly in 1983 and were known as “desirable” weights. They were originally compiled to indicate those persons with lowest mortality rates not their “ideal weight”.

They are not suitable for children, and their usefulness in young adults is dubious.

The height and weight of Men and Women are gradually increasing over time. People are slightly taller and heavier now, than they were in 1979. As the height of the population increases, more and more people will discover the problems with the Met Life tables.

The Devine formula
Dr. B.J. Devine published the following formula in 1974:

men: Ideal Body Weight (in kilograms) = 50kg + 2.3 kg per inch over 5 feet

women: Ideal Body Weight (in kilograms) = 45.5kg + 2.3 kg per inch over 5 feet

The Devine formula suggests an ideal weight, which would create an average BMI of 23.0 kg/m2 in the adult Male population, (which is appropriate), but for women, it suggests an ideal weight that would create an average BMI of 20.8 kg/m2 in the adult Female population, which is too low.

The Devine formula was intended to be used to calculate the dosage of certain medications such as gentamicin, digoxin and theophylline. But after its publication, the formula became much more widely used. In fact, the Devine formula is one of the most commonly used formula on the internet for ideal body weight.

It’s clear that using a formula or height/weight charts to determine your “ideal weight” can be misleading. They do not take into consideration your lifestyle, health issues, body composition, metabolism, or ethnic background. For these reasons, you should consult your physician or dietician to establish a desirable weight range.

Click here and get a free static health check from davidharvie.co.uk that includes your ideal weight.

Buying a piece of fitness equipment can be a daunting task. There are many different types of equipment to choose from, never mind the various brands and manufaturers.

The main criteria is to get the right type of equipment that suits your needs. If you’re going to be exercising on a regular basis then you want something that you’ll enjoy, that gives you a training benefit, is simple to use, feels comfortable and is pleasing to look at!

Within this section, I’ve written up some general information that will help you to make an informed decision when buying a piece of fitness equipment. After reading the buyers guide you should be able to understand what the equipment can do for you, how it works and typical functions included.

Buyers guide - cardio
Elliptical Trainers
Exercise bikes
Treadmills
Stair Climber
Rowing Machines

Buyers guide - fitness accessories
Body fat monitors (coming soon)
Fitness balls (coming soon)
Heart rate monitors (coming soon)

Buyers guide - strength, toning
Benches (coming soon)
Free weights (coming soon)
Multi-Gyms
Resistance bands (coming soon)

Exercise bikes are very popular at the home and in the gym, but buying an exercise bike can be a daunting experience. With so many different brands to choose from it’s difficult to know which is the right one for you. However, if you follow a few guidelines then you should be able to narrow your choice and select a machine that will meet your needs.

Why do I want an exercise bike?
It may seem like an obvious question, but why do you want one? Answering this question will help you decide on the type of bike you need and the functions that you require.
Most people want an exercise bike to keep fit and lose weight. Providing you train at the right exercise intensity then there is no doubt that the exercise bike can help you achieve those goals.

Who is going to use it?
Once you’ve established that you want to buy an exercise bike then consider who is going to use it. If other people are going to use it then look for a bike that has an adjustable seat position (vertical and horizontal), handlebars and foot straps. You should also make sure that the resistance levels are appropriate for all users.

How will it be used?
Depending on how you’re going to use the bike will depend on the type you should buy. If you’re mostly going for a gentle workout then you could buy a cheaper machine with less solid construction. However, if you’re looking to do some serious cardio workouts then you’ll need to spend at the higher end of the market.

Which type of bike do I need?
There are basically two types of exercise bikes: Upright and Recumbent. Both provide similar levels of cardiovascular training and calorie burning.

The recumbent bike tends to have a larger seat area and is more comfortable to sit on. It has hand grips at the side and you pedal with your legs out in front of you rather than below. This can be a very relaxing way of exercising and is easier on your butt and back.

The Upright Bike is very similar to riding a regular bike. The seat is in an upright position, you pedal with your legs below you and you hold on to a handlebar in front.

Each bike has advantages and disadvantages relative to the other. The only way to determine which one is right for you is to try several models out to make sure it is comfortable and works the specific muscle groups you want to work the most.

How much do I want to spend?
The amount of money you have available to spend and how you’re going to use the bike will influence the type you should buy. As a rule of thumb, the more you have to spend the better the build quality, the more functions you get and aftercare service.

How much space have I got?
Exercise bikes occupy a reasonable amount of space. Therefore measure the amount of space you have available and compare this with the dimensions of the machine you are thinking of buying.

What resistance will I need?
Different exercise bikes have different means of creating resistance. The important thing is that you choose a machine that has a means of adjusting the resistance and that it will meet your future needs.

How do the bikes offer resistance.
There are basically 4 different ways in which an indoor exercise bike offers resistance. These are:

• Magnetic: Lets you pedal quietly and without friction. You can increase resistance smoothly and easily. Popular in professional gyms, but expensive.
• Air: A fan built into the wheel builds up an air flow for you to pedal against. The harder you pedal, the greater the air flow and resistance.
• Direct Tension: You adjust resistance manually with dials.
• Flywheel: Resistance is regulated by a heavy wheel and maintained by kinetic energy built up by your pedaling.

What maximum user weight should I get?
Most manufacturers specify the maximum user weight for their machines. As a guide, choose a machine that has a Max. User Weight of around 20kg (45lbs) more than the heaviest user. This will help to reduce the workload on the flywheel and brake system.

What are the programmes and how do they benefit me?
Good quality bikes will come with a number of different workout programmes. The number of programmes and type of programmes will vary from manufacturer to manufacturer. The most popular type of programmes are interval training, hill sessions and heart rate zone.

The programmes can benefit you by changing the intensity of your workout and giving you a varied and challenging session that will keep you motivated.

What is heart rate training?
Heart rate training programmes work by changing the intensity of your workout to keep your heart rate at a specific level. You will normally have to enter some personal details via the console, for example, age, weight, gender. The machine will calculate an estimated maximum heart rate and control the workload by altering the resistance.

Your heart rate is monitored by the machine via hand grip sensors on the bike or a chest strap that sends a signal to the console.

How much warranty can I expect?
Most manufacturers will cover parts and labour for the first two years. If you’re going to be using your bike a lot then look for a warranty cover that has a longer period.

Try before you buy.
It may not be possible to try a bike before you buy it, but you should at least go down to your local fitness store and have a look around. You can always ask your friends for their experiences of bikes and they may be able to give you some pointers.

When I sit down with a potential client for the first time I always ask them what they want to achieve. The most common reply I get is “I’d like to lose a few pounds and get a flat stomach” or “I’d like to get rid of this” while the person is holding their abdomen and emphasising the excess fat around their middle.

Before I explain how we’re going to do this, I always clarify the objective and make it into a SMART goal. In other words it has to be specific, measurable, achievable realistic and time dependent.

Most people think that the best way to a flatter, firmer stomach is to perform loads and loads of abdominal exercises. In fact, a whole business has developed around the best way to get a “six pack”.

You can buy shed loads of magazines, books, DVD’s and exercise equipment that all promises you that great “six pack” look. However, if you watch an ad on television, then invariably they put a disclaimer along the lines of “Results can only be achieved as part of a calorie controlled diet”.

So how do you get a flatter firmer stomach? The best way I’ve found to get a flat stomach or that “six pack” look is to attack it on three fronts. These are:

• Cardio work (to lose fat and speed up your metabolism)
• Resistance work (to shape, tone, sculpt and defined your muscles)
• Diet (reduce saturated fat, increase fibre and cut down on bad carbs)

Basically, you need to reduce your overall body fat percentage. To do this, I’d recommend that you take 30 minutes of moderate cardio exercise on most days of the week. This will help to burn your natural stores of body fat and speed up your metabolism.

Improving your muscle definition will help you to burn more calories at rest. Did you know that 1 kg (2.2 lbs) of muscle will burn 77 kcals per day. Therefore you should also follow a total body resistance workout and improve your muscle definition.

Finally, watch what you eat. Reduce the amount of saturated fats in your diet, increase the amount of fibre and cut down on bad carbohydrates. Limit the amount of white bread, pasta and potato or eat brown rice and whole wheat bread instead.

You should follow an abdominal program which will help to shape and tone your muscles. Then when you start to lose the fat around your stomach it will reveal your “six pack”.

Remember, it’s best to do your ab training at the end of your cardio workout rather than at the beginning. This is because the ab muscles help to stabilize your back and you can pre-exhaust them if you do your ab exercises first.