Getting to the gym is the first step. But what other steps do you take when you get there?

Many people like to do their cardio on a stair climber, and that's a perfectly good choice. It's a great way to strengthen the muscles of your lower body: your quads (the major leg muscle above your knee; go ahead and give 'em a squeeze), hamstrings (opposite your quads on the back of the leg; tight hamstrings create pain and stiffness) and calves (oh, c'mon, you have to know where your calves are!).

If you rhythmically ride one of these babies long and hard enough, you can really get your heart pumping and lungs working, the two top indicators that your workout is doing its job. The downside of stair stepping is that lots of folks don't do it correctly. They ride the machine mindlessly, on remote control, which can increase the risk of developing sore knees, painful wrists, or other injuries.

Below are some helpful hints for better, safer stair climbing. I suggest you read them, even if you ride a stationary bike, walk on a treadmill, or stride elliptically on a cross trainer. Why? Because no matter what piece of cardio equipment you use, you need to be aware of your posture, your balance and the even distribution of weight. In real estate, it's all about location, location, location; in training, it's all about focus, focus, focus.

— Do NOT hunch or lean, or allow your chest to collapse over the machine. Not only is it bad form, it also saps your energy, preventing you from expanding your lungs and breathing deeply, as well as fully.

— Do NOT lean heavily on your hands. Not only can you cause an injury (i.e. "stair climber's wrist," a second cousin to "BlackBerry thumb"), but it also takes away from the work your legs should be doing.

— Do NOT take teeny, tiny steps. Fuller, longer steps are preferred, even if it seems like you're slowing down. Quicker isn't better; it's just quicker. When you slow down, more muscle has to kick in.

— Do NOT put all the pressure on the toe joints or balls of your feet. Move more of your foot onto the stepping plate and feel the pressure spread over a broader area.

— DO stand up tall on the machine with your spine aligned, and keep your weight centered over your knees and ankles.

— DO focus on your breathing.

Full, deep breaths will energize your workout (ANY WORKOUT!) and increase your endurance.

— DO hang onto the handrails, but not with the death grip I see so often. Hold them lightly, just for balance. Tension in your arms will sap your strength.

— DO drink plenty of water before, during and after your stair climbing. Often feeling tired is really your body's way of telling you that you're dehydrated. And read the calorie count of what you drinking. Some so-called energy drinks will give you more calories than you're working off, ending many a dream of weight loss.

— DO enjoy your time on the stair climber. Life is too short to hate your workout. If you're bored with it, switch to another piece of equipment that you like more. Exercising is always good, but to exercise happily? It's one of the great secrets of a happy life.

Q&A: IS ZUMBA GOOD EXERCISE?

Dear Marilynn: I'm a healthy 37-year-old, 5 feet 2 inches tall and weigh 147 pounds, and I don't like to exercise. My friend at work wants me to go to Zumba with her. I like your column, even though I think I might die if I tried to run a block. Do you think I should try Zumba? — Via e-mail

Of course you should try it! You might love Zumba! It's all about dancing to the music, whether it's Latin or African, and the moves can be lunges or crunches. But before you know it, you've burned calories and built muscle, and all the while, it's just feeling like a ton of fun.

On the other hand, you might hate it. You won't know until you try. If you do try it, go gently. Don't overdo. Go with the flow, but know when to back off and slow down.

ENERGY EXPRESS-O! FORGET THE CAVE

"'What is the path?' The Zen master Nansen was asked. 'Everyday life is the path,' he answered." — from a Zen Koan

Marilynn Preston — fitness expert, personal trainer and speaker on healthy lifestyle issues — is the creator of Energy Express, the longest-running syndicated fitness column in the country. She welcomes reader questions, which can be sent to MyEnergyExpress@aol.com. To find out more about Preston and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.

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