Instructions for How to Use Gym Equipment

Always know proper safety precautions before using exercise equipment.

Gym equipment is an efficient way to gain muscle strength and muscular endurance. Regardless if you are using free weights or exercise machines, each piece of equipment has its own set of safety instructions and precautions. Read these instructions carefully and follow several general exercise equipment safety tips.

Instructions

1. Complete a five to 10-minute warm up to get your muscles stretched and your heart pumping. Jogging around a track or even dancing can be an adequate warm up activity.

2. Use weights that challenge you but are below your maximum muscular strength. You should never feel like you are not in control of the weights you are lifting or the equipment you are using.

3. Adjust the seat and height of any exercise machines to where you can use it comfortably. Using the machine shouldn't cause you feel like you are overextending any muscles or joints.

4. Raise and lower weights slowly. Not only is quickly lifting weights dangerous, but it doesn't work your muscles properly, robbing you of repetitions.

5. Count your repetitions. Never lift until you feel as if you cannot lift anymore. This can do long-term damage to your muscles and can result in injury.

6. Take a 48-hour break after completing a muscular workout, especially when you first begin using exercise equipment.

References

• Body Building: 10 Mistakes Beginner Make
• Diet and Fitness Resources: Weight Training Tips for Beginners
• Lee Hayward: A Beginners Guide To Gym Equipment And Workout Accessories
• Fitness iHub: Using Gym Equipments Effectively

Resources

• CUHK: Instruction on Gym Equipment