Excuse me . Can you tell me how to get started using these machines ?   Of course . Are you a new member here ?   Yes .   Welcome . My name is Johnson .   Nice to meet you .   Do you have any experience using weights ?   No , I don't . So I need some help .   Well , first it is important to go through a good stretch.You must warm up properly so that you don't hurt yourself on the machines .   Yes , I know that.Derek just led me through the warm up in the aerobics room.So I'm ready , I think . I can start using the machines .   Alright . Great . Then we must get a card for you .   What do you mean--a membership card ? I already have one .   No . Not that . I mean a training card.The card allows you to keep track of how much weight you use on each machine.Here , let me show you .   I'm ready .   Now , you can see that on this card there are all the machines listed.So , when you go through the series of twelve machines , you enter in the number of repetitions you do.And you also enter in the weight at which you set the machine .   I see . So this card helps me to keep track of my progress .   Yes . And it also reminds you what is a suitable weight for each machine.Today , I will go through the machines with you one by one . I will show you how to use them.And we will determine what is a good starting weight for you .   Alright . Great .   So you write your name and member number at the top of the card.And then , after you exercise each time , you file the card here .   Great . Why don't we start on the machines ?   Are you alright ? Can you do more ?   I'm sorry . I know there are still seven machines . But I'm exhausted .   That's okay . Don't worry.It ' s important not to push yourself . Especially not at the beginning . 