How to Use Gym Equipment Properly

Working out at the gym is a great way to get in shape but some of the machines can be pretty intimidating. Actually, with more "average" people going to gyms, these machines have become much more user-friendly with clearly-labeled instructions and one-touch adjustments. However, it is still possible to use them incorrectly, which can affect your workout and can also be dangerous.

Instructions

1. Read the instructions. This may seem like a no-brainer but many people just sit at the machine, pumping away, without making any adjustments. The purpose of the exercise machine is to isolate a particular muscle group, so setting up the machine properly is key. An improperly adjusted machine puts the user at greater risk for injury. It also does not allow for a full range of motion, which means less effective exercise. Each machine should have a set of printed instructions prominently displayed, and each machine is different, so reading the instructions is crucial.

2. Keep both feet on the ground. Planting your feet keeps your spine in proper alignment, which provides support and protects the back from injury. Also, sitting with your toes raised and the calf muscles flexed takes energy away from the task at hand. The only muscles that should be working are the muscles targeted for work.

3. Use proper posture. While some machines may have you bending over as part of the exercise most require a stable torso. In most exercises, your back should be planted against the backrest with a natural arch and the shoulders should be down and back. Rounding the shoulders, hunching the shoulders, arching the back and rocking are all signs that the weights may be too heavy for you to maintain proper form.

4. Breathe while you work. Proper breathing is key. Exhale when you lift the weight and inhale on the release. Do not hold your breath, as this can cause a sudden increase in blood pressure, light-headedness and, in severe cases, stroke.

5. Use steady, controlled movements. In a normal rep the weight should be raised on a count of 1 or 2 and lowered to a count of 3 or 4. Avoid letting the weights touch. Letting the weights touch means, possibly, letting them rest and that means you're not giving yourself a full workout. The same goes for dropping the weights. To get results, you need the resistance on both ends of the rep so lower the weights slowly. Plus, dropping the weights is dangerous and can damage the machine.

6. As a courtesy to fellow gym patrons, wipe down the machines. And because you can't be sure what the last person did, wipe them down before you use them, as well. This is especially true during cold and flu season. The flu can be really nasty and debilitating and will undo all your hard work. But the flu can be avoided with one simple step and most gyms have spray bottles of cleaner for just that purpose.