How to Use Excersise Equipment in a Gym
Entering a gym or fitness facility for the first time can be overwhelming, but it should not keep people from meeting their health and wellness goals. With proper instruction, most people can find their way around a gym and enjoy the many health benefits of exercise.
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Instructions
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Start cardio equipment in manual mode. Most cardiovascular equipment will have a “Manual” or “Quick Start” button. This mode allows you to be in control of the machine and will prevent it from speeding up, slowing down or creating too much resistance. Use the up and down buttons (designated with up/down arrows or plus/minus signs) to increase or decrease intensity as necessary.
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Begin strength training with lighter weights, until you are comfortable with the proper technique and your capabilities. If you are new to resistance training, use strength machines rather than free weights. The machines will guide you and help to learn proper form and posture for each exercise.
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Check strength machines for diagrams and instructions. Strength machines will have diagrams on them showing which muscle or muscles each machine works. There will also be a basic set of instructions indicating the proper positioning and use of the machine.
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Lift a weight that will allow you to lift 2 to 3 sets of 8 to 12 repetitions each, if you want to tone muscles. Your muscles should feel fatigued when performing your final repetitions. Increase weight by no more than 5 to 10 percent after you can do three sets of 12 repetitions easily. If you would like to bulk up more muscle rather than just toning up, lift heavier weight with fewer repetitions. For either goal, allow 1 to 1 ½ minutes of rest in between each set.
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Tips & Warnings
Map out the fitness area of your gym. Usually all of the cardiovascular equipment will be in one area, and the strength training equipment will be together in another area. Cardiovascular equipment, also known as cardio, includes treadmills, elliptical machines and bikes. These are the machines that will help burn calories and increase your heart rate. Strength, or resistance, training builds and tones muscle and can be done with strength training machines or free weights such as barbells and dumbbells. Decide what you want to do. Keep in mind that a good health plan includes both cardio and strength training.
When strength training, allow 48 hours of rest before working the same muscles. This gives your body time to rest and recover.
Clean and wipe down any part of the equipment you touch. Use the spray bottles and towels provided at the gym. This is proper etiquette, and can help prevent passing around germs.
Ask someone at the gym is you are ever unsure of something. Gym's hire staff members for a reason, so feel free to ask for help if you need it.
Never lock out your knees or elbows when strength training. Keep a slight bend, rather than totally straightening the joint. This helps to protect joints and prevents hyper-extension.
Listen to your body. Don't do anything that hurts. If you are still sore from a previous workout, wait another day before exercising again. Your body needs time to recover.
References
- Photo Credit Man doing the exercise for his arms image by Elzbieta Sekowska from Fotolia.com
