Beginner Cardio Equipment How‑To Guide (Machines 1 - 8)

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This document provides step‑by‑step instructions for beginners on how to safely and effectively use common cardio equipment. Instructional videos are linked throughout for visual support.

Machine #1.

TRUE Fitness Apex Recumbent Bike

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Purpose: Low‑impact cardiovascular workout with back support. Ideal for beginners and users with joint concerns.

How to Use (Step‑by‑Step)

1. Adjust the seat so your legs have a slight bend at the bottom of the pedal stroke.
2. Sit fully back in the seat with your back against the backrest.
3. Place your feet securely on the pedals.
4. Turn on the console and press Quick Start or Start.
5. Begin pedaling at a comfortable pace.
6. Increase or decrease resistance using the console controls.
7. Maintain steady breathing and upright posture.
8. To finish, reduce resistance, slow your pedaling, and press Stop.
9. Carefully step off the bike.

Instructional Video

• https://www.youtube.com/watch?v=JYvO9C1Ys1c

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Machine #2

Cybex Total Body Arc Trainer

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Purpose: Low‑impact, full‑body cardio workout combining upper and lower body movement.

How to Use (Step‑by‑Step)

1. Step onto the foot platforms and grasp the moving handles.
2. Stand upright with knees slightly bent and shoulders relaxed.
3. Turn on the console and select Quick Start or a workout program.
4. Begin moving your legs in a smooth, arcing motion.
5. Push and pull the handles in sync with your leg movement.
6. Adjust resistance and incline gradually as needed.
7. Keep movements controlled—do not lock your knees.
8. Slow down gradually to cool down before stopping.

Instructional Videos

• Cybex Arc Trainer Basics: https://www.youtube.com/watch?v=r58nxtqD_zQ
• Getting Started on a Cybex Arc Trainer: https://www.youtube.com/watch?v=kLWjklA35DM

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Machine #3

TRUE Apex Elliptical

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Purpose: Low‑impact cardio workout that simulates walking or running without stress on joints.

How to Use (Step‑by‑Step)

1. Turn on the console.
2. Step onto the pedals one foot at a time while holding the handles for balance.
3. Select Quick Start or a program.
4. Begin pedaling forward with smooth, controlled motion.
5. Maintain an upright posture and look forward.
6. Adjust resistance to increase or decrease difficulty.
7. Use the moving handles for upper‑body engagement
8. Slow your pace and reduce resistance before stopping.

Instructional Video

• TRUE Fitness Elliptical Basics: https://www.youtube.com/watch?v=lxUQ1-Ab9Tg

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Machines #4 & 5

Spirit Treadmill

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Purpose: Walking, jogging, or running workout with adjustable speed and incline.

How to Use (Step‑by‑Step)

1. Ensure the treadmill is powered on.
2. Stand on the side rails (not the belt).
3. Press Start—the belt will begin moving slowly.
4. Step onto the belt once it is moving.
5. Adjust speed gradually to a comfortable walking pace.
6. Increase incline if desired for added challenge.
7. Maintain upright posture and avoid holding the rails while walking.
8. Cool down by reducing speed before pressing Stop.

Instructional Videos

• Beginner Treadmill Tutorial: https://www.youtube.com/watch?v=76XnbF5DBFY
• Spirit CT900 Overview: https://www.youtube.com/watch?v=T_BuRx11JtA

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Machine #6

TRUE State Octane RO

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Muscles Worked/Purpose: Full body (legs, glutes, arms, core) - aims to deliver an engaging, effective, and user-friendly indoor rowing workout for various fitness goals, from fat loss to endurance building.

Step‑by‑Step

1. Adjust the Foot Straps - Place your feet on the footrests and tighten the straps so your feet are secure but comfortable.�2. Sit Properly - Sit tall on the seat with your back straight and shoulders relaxed. Grip the handle with both hands.

3. Start in the “Catch” Position - Lean slightly forward from your hips, knees bent, arms straight, and handle close to your shins.�4. Push with Your Legs (“Drive”) - Press through your feet to straighten your legs while keeping your arms and back relaxed.�5. Lean Back Slightly and Pull (“Finish”) - As your legs straighten, lean back slightly and pull the handle toward your lower chest. Keep elbows close to your body.�6. Release the Handle (“Recovery”) - Extend your arms forward first, then hinge at your hips to lean slightly forward, and bend your knees to slide back to the catch position.�7. Maintain a Smooth Rhythm - Row in a smooth, continuous motion: legs → back → arms on the drive, then arms → back → legs on the recovery.

Beginner Video: https://www.youtube.com/watch?v=WTL0c9ozOlE

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Machines #7 & 8

True Apex Upright Bike

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Purpose: provide a durable, comfortable, and versatile low-impact cardio workout, mimicking outdoor cycling.

Beginner Steps

1. Adjust Seat Height – Seat level should allow a slight bend in your knee when pedal is low.
2. Set Handlebar Position – Comfortable reach, slightly bent elbows.
3. Power On (if console) – Turn on and select Manual or Warm-Up.
4. Start Pedaling – Begin slowly and find smooth pedal rhythm.
5. Adjust Resistance – Begin with low resistance; if it feels too easy after a few minutes, raise gradually.
6. Maintain Form – Back straight, core engaged.
7. Cool Down – Lower resistance and slow pedaling in final minutes.

Instructional Video: How-to

This general upright bike video shows correct posture and beginner cadence: YouTube

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Beginner Strength & Conditioning Equipment How-To Guide (Machines 9-10 & 13-18)

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This document provides step‑by‑step instructions for beginners on how to safely and effectively use common strength & conditioning equipment. Instructional videos are linked throughout for visual support.

Safety First! Read this before you start…

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1. Adjust the seat/handles before adding weight.
2. Start light; you should be able to complete all reps with good form.
3. Move through a controlled range of motion; avoid locking joints.
4. Breathe out during the effort, in during the return.
5. Stop if you feel sharp pain or dizziness.

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Machine #9.

TRUE FUSE XL Leg Press (310 lb Stack)

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Muscles Worked: Quads, glutes, hamstrings

Step‑by‑Step

1. Seat Setup: Adjust seat so knees are bent ~90° with feet on platform.
2. Foot Placement: Shoulder‑width, heels flat.
3. Select Weight: Start light.
4. Press: Push platform away by extending legs (do not lock knees).
5. Return: Lower slowly until knees reach ~90°.
6. Reps: 10–15 controlled reps.

Beginner Video: https://www.youtube.com/watch?v=Aq7rJsbtKIU

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Machine #10

TRUE Fitness Line Leg Extension / Leg Curl

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Muscles Worked: Quads (extension), Hamstrings (curl)

Leg Extension

1. Adjust Seat/Pad: Pad rests on shins above ankles.
2. Select Weight: Light to start.
3. Extend: Lift feet until legs are straight (don’t lock).
4. Lower: Slowly return.

Leg Curl

1. Position Pad: Against lower calves.
2. Curl: Pull heels toward glutes.
3. Return: Slow and controlled.

Beginner Video: https://www.youtube.com/watch?v=N1qmdwjN7yU

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Multi-Functional Trainer How-To Guide (Machines 11 & 12)

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This document provides step‑by‑step instructions for beginners on how to safely and effectively use the multi-functional trainer machines. Instructional videos are linked throughout for visual support.

Safety First! Read this before you start…

Before you begin, remember:

• Warm up for 5–10 minutes (light cardio like walking, arm circles, leg swings).�
• Start light — choose smaller weight on each stack until your form feels solid.�
• Engage your core during every cable movement — this improves balance and protects your spine.�
• Never snap the cables — always control them both during pulling and releasing.�
• Adjust the pulley height before each exercise to match the muscle group you’re targeting.

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What Is a Functional Trainer?

A functional trainer is a dual-stack cable machine with adjustable pulleys that lets you perform a huge variety of strength and movement-based exercises. It’s excellent for beginners because the cables provide controlled resistance and smooth motion throughout different motions of daily life and exercise.

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The Bedford/FT100 model from Hudson Steel includes two independent pulley columns and many attachments (handles, rope, ankle strap).

Click Here to Explore Our Trainer

How to Use

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Below are some videos with some examples of how to use this machine. There are also many pictures on the back part of it that give you exercise ideas to try.

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Machine #13

Cybex Eagle Overhead Press

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Muscles Worked: Shoulders, triceps

Step‑by‑Step

1. Seat Height: Handles at shoulder level when seated.
2. Grip: Palms forward.
3. Select Weight: Beginner level.
4. Press: Push handles upward until arms are nearly straight.
5. Lower: Back to start under control.

Beginner Videos:

Cybex Eagle Overhead Press Demo – Cybex Eagle overhead press tutorial

Alternate Overhead Press – Cybex NX overhead press beginner video

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Machines #14

Cybex Eagle Chest Press

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Muscles Worked: Chest, shoulders, triceps

Step‑by‑Step

1. Seat Setup: Handles align with mid‑chest.
2. Grip: Neutral or palms down.
3. Press: Push forward until arms extend.
4. Return: Slow and controlled.

Beginner Video: https://www.youtube.com/watch?v=eaVMoa-KB5I

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Machine #15

TRUE Fitness Line Lat / Low Row

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Muscles Worked: Lats, upper back, biceps

Lat Pulldown

1. Seat/Thigh Pad: Secure thighs.
2. Grip: Wide overhand.
3. Pull: Bring bar to upper chest.
4. Return: Arms fully extended.

Low Row

1. Grip Handles: Chest tall.
2. Pull: Toward torso, squeeze shoulder blades.
3. Return: Controlled.

Beginner Video: https://www.youtube.com/watch?v=X4zEjGi5LJE

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Machines #16

TRUE Fitness Line Pec Fly / Rear Delt

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Muscles Worked: Chest (pec fly), rear shoulders (rear delt)

Pec Fly

1. Seat Height: Handles at chest level.
2. Arms Open: Slight bend in elbows.
3. Fly In: Bring handles together.
4. Return: Slow.

Rear Delt

1. Face Machine: Handles at shoulder height.
2. Pull Back: Open arms wide.
3. Return: Controlled.

Beginner Video: https://www.youtube.com/watch?v=jaz7LXwklMw

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Machines #17

TRUE Vertical Knee Raise / Dip

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Muscles Worked: Core (knee raise), chest, shoulders, triceps (dip)

Knee Raise

1. Elbows on Pads: Back against pad.
2. Raise Knees: Toward chest.
3. Lower: Slowly.

Dip

1. Grip Handles: Arms straight.
2. Lower Body: Bend elbows slightly.
3. Press Up: Return to start.

Beginner Video: https://www.youtube.com/watch?v=4mA4Izx4dYA

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Machines #18

Hudson Steel 45° Hyper‑Extension Bench

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Muscles Worked: Lower back, glutes, hamstrings

Step‑by‑Step

1. Adjust Pads: Hips rest just above pad edge.
2. Feet Secure: Ankles locked.
3. Start Position: Body straight, arms crossed.
4. Lower: Bend at hips.
5. Raise: Return to straight line (do not overextend).

Beginner Video: https://www.youtube.com/shorts/hORc0tXXmY4

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Smith Machine & Squat Rack How-To Guide (Machines 19 & 20)

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This document provides step‑by‑step instructions for beginners on how to safely and effectively use the Smith Machine and Half Rack Squat/Bench Press. Instructional videos are linked throughout for visual support.

Safety First! Read this before you start…

Before you begin, remember:

• Warm up for 5–10 minutes (light cardio like walking, arm circles, leg swings).
• Start light — choose smaller weight on each stack until your form feels solid.
• Set safety catches - just below the lowest point of your range of motion for big movements like squats/bench.
• Never place safety stops lower than your squat depth (risk of injury).
• Adjust bar catches to a comfortable height for your standing press or bench press.
• A rule of thumb: bar just below shoulder height for presses and ~chest height for bench.
• Ensure bar is level before lifting.

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What Is a Smith Machine?

The Smith Machine is a premium commercial strength training system designed to elevate gym workouts with modern styling and user-friendly features. Its open-frame design and elevated head clearance allow easy access and utility bench integration for exercises like squats, bench presses, and shoulder presses. The counterbalanced weight carriage (10 lbs / 4.5 kg) is angled at 3 degrees to mimic natural joint movement, maximizing comfort and safety. With 14 bar catch positions and dual-adjustable safety stops, it supports customized range of motion.

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How to Use The Smith Machine

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Below are some videos on how to use and adjust this type of machine.

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Link: https://www.youtube.com/watch?v=W5bECwlSW04 Link: https://www.youtube.com/watch?v=7FyJdsXeta8

True Fitness Half Rack (Squat/Bench Press)

The True Fitness Half Rack is a versatile strength training rack with:

• 19 adjustable positions for bar catches and safety catch rails (3″ / 8 cm increments).
• Integrated pull-up station with multiple grips.
• Plate storage: 8 vertical plate holders + Olympic bar storage.

You must have a spotter to use this piece of equipment!!

How to Use/Adjust the Half Rack for Squats

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Below are some videos on how to use and adjust the Half Rack for Squatting.

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Link: https://www.youtube.com/watch?v=9sfe-2xior4&t=240s Link: https://www.youtube.com/watch?v=h4mn4De2xmo

How to Use/Adjust the Half Rack for Bench Press

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Below are some videos on how to use and adjust a similar type of Half Rack for Bench Press.

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Link: https://www.youtube.com/watch?v=W9fRrIhnrIc Link: https://www.youtube.com/watch?v=JDWlyQ64m0M

True Fitness Flat/Incline Bench

The True Fitness Flat/Incline Bench can be adjusted according to use by pulling the yellow knobs.

Can be used for bench press and free weight workouts.

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Link: https://www.youtube.com/watch?v=bhqVzI79W0k