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You push one arrow to speed up the pace, another to slow it down. Use the

manual mode to design your own workouts, incorporating the training tech-

niques that we describe in Chapter 8.

You should also experiment with the various programs already entered in the

computer’s memory. These programs are great because you don’t have to

decide what to do next. Most programs have built-in warm-up and cooldown

periods; in between, you vary your pace. For instance, many machines offer

a random program; every 10 to 30 seconds, the machine surprises you by

changing the tension. Most treadmills offer programs like “A Romp in the

Park,” which may be a 3-mile walk or jog over rolling hills. The treadmill

automatically inclines and declines during these workouts.

Listen to music or a book on tape ...................................................

Rock, rap, pop, or country — go with whatever gets your adrenaline pumping.

If Shania Twain works for you, so be it. A tape that mixes fast and slow songs

can add variety to your workout, because your pace tends to be in sync with

the music. One study showed that women who exercised to music lasted 25

percent longer than those who worked out in silence. At some gyms you can

plug your headphones into a system that offers dozens of CD selections and

audio channels.

Or try listening to a book on tape. You may prefer to get wrapped up in a good

story or learn how to manage your love life. If you rely on a tape or CD player

to keep you going, make sure that you keep a load of extra batteries in your

gym bag. We can’t count the times we’ve shown up at the gym with our tape

players only to find that the batteries are dead — along with our motivation.

At some gyms, you can listen to music without the need for batteries, or even

a tape or CD player. At these clubs, the cardio machines are equipped with

high-tech systems: Attached to each treadmill, bike, or other machine is a

tape and CD player, along with a small TV screen that even offers Internet

access. The only catch is you have to buy special wireless headphones that

cost up to $100. These systems require you to bring your own headphones

and plug them into a small box attached to the machine. Or, you need your

own personal stereo and must tune into an FM frequency to pick up the vari-

ous TV stations.

Watch TV or a video ..........................................................................

Park your stationary bike in front of your TV and tune in to whatever you

consider entertaining, whether it’s Truckin’ USA on Country Music Television

or British Parliament debates on C-SPAN. You can also pop in a video designed

for indoor exercise workouts. For example, you can buy videos that simulate

130 Part III: Getting to the Heart of the Matter