Public parks and gardens are gaining numerous outdoor fitness equipment (OFE), easily accessed by the public. Most people use this equipment without any guidance and thus there is a need for basic guidelines on how to use the equipment. This study offers a practical guideline for exercising on one of the most widely used pieces of OFE, the outdoor stepping machine (OSM). Thirty-four healthy adults (nine females, 25 males) participated in workouts of three separate stepping exercises at different intensities, controlled by stepping cadence. At each 5-minute phase, rated perceived exertion (RPE), oxygen consumption (VO2), metabolic equivalent of task (MET) and heart rate (HR) were measured. Corresponding MET values of exercise cadences were calculated to be 5.3 at 80 steps.min−1, 6.0 at 96 steps.min−1 and 6.6 at 112 steps.min−1. Mean values for RPE at each stepping cadence were 9.1 (very light), 11.9 (moderate) and 14.8 (difficult), respectively. In conclusion, when the ACSM’s guidelines for indoor stepper machine (ISM) were taken as a reference, 80 steps.min−1 were suitable for warm-up, 96 and 112 steps.min−1 were appropriate for moderate exercise. People exercising on OSMs could easily use the cadence or the RPE scale as a guideline to exercise at the desired intensity.

In this study, the effects of eight-week combined training program on the development of anaerobic power and some isometric forces of korfball and basketball players are examined. 29 male (10 basketball players, 9 korfball players and 10 control group) university students, whose age range is 19-24 years, participated in the study. While basketball and korfball players were included in the training program, the participants in the control group continued their routine daily activities. Mean power (watts), peak power (watts), relative power (kg / watts), vertical jump (cm), right hand and left hand paw force (kg) and leg force (kg) were measured before and after the training program. Eight-week training program (3 days a week) consisted of resistance exercises (60-1RM), plyometric exercises (30 cm, 40 cm and 50 cm safes), common and intensive intervals (60-80% HR max), coordination and technical-tactical exercises. Statistically significant increase are determined in the peak power, relative power, vertical jump and leg force values of the basketball group and vertical jump, right hand, left hand and leg force values of the korfball group (p<0.05). In the light of the data obtained, it is seen that the increase in the performance values of basketball players is higher than the korfball players. Anaerobic power and vertical jump in basketball are more dominant than the korfball branch and the game progress is faster than the korfball. These reflect the effects of the training. As a result, it was observed that the combined training program used in this study contributes to improving the performance of basketball players, while different training models should be used for korfball players.