Muscles have three different types of fibers--slow twitch, fast twitch A and fast twitch B. Slow twitch fibers get recruited when you do low-resistance, long-duration exercise. Fast twitch A fibers get recruited when you do more intense actions for a longer period of time like carrying a hay bale from one side of a barn to another. Lastly, fast twitch B fibers get recruited for short, high intensity bursts of effort. Exercise equipment is instrumental in training these muscle fibers.
Identification
Regardless of the fiber type, muscles are all built the same way. An external resistance causes muscle fibers to become damaged, or "torn." During the recovery process, the muscles heal and become stronger and bigger. According to the American College of Sports Medicine, you need to do eight to 10 strength-training exercises and eight to 12 repetitions of each exercise twice a week to maintain health. Exercise equipment is used for resistance to meet these guidelines.
Types
Free weights consist of dumbbells, barbells, weight plates, ankle weights, medicine balls and resistance bands. These tools have accessories as well, such as flat, incline and decline benches.
Weight machines have handles, seats, backrests and attachments that allow you to exercise from sitting and lying positions.
Cable pulley machines have two weight stacks with pull-pin adjustments that allow you to do exercises at multiple heights. Either one side or both sides are used with exercises and there is also a pull-up attachment at the top.
Cardiovascular equipment is designed to simulate exercises you would perform outside of the gym. Treadmills, for example, simulate running outside. Elliptical machines simulate cross country skiing, stair climbers simulate climbing stairs, rowing machines simulate rowing in a boat and exercise bikes simulate riding a bike out on the streets.
All forms of weight training equipment work fast twitch A and B fibers, where cardio equipment specifically works slow-twitch fibers.
Features
Free weights have no attachments, making them easy to transport. Dumbbells range in weight from one to 120 lbs. and barbells come in 22, 33 and 45-lb. versions. Multiple varieties of bars exist as well, such as a triceps extension bar, trap, or diamond bar and EZ curl bar. The triceps bar has parallel handles and is lowered and lifted to work the back of the upper arms. The diamond bar also has parallel handles, but they are wider apart and as the name implies, this tool is shaped like a diamond. It is used for shoulder shrugs where you lower and lift your shoulders while holding the handles. A curl bar is wavy and is held with your palms at an angle. While doing an exercise like biceps curls, it places less stress on the wrists.
Weight machines have either weight stacks or weight plates that get slid onto tube-shaped supports. With the weight stacks, a pin gets slid into a selected location to add or decrease the amount of weight used.
Cable pulley machines have weight stacks and multiple handles and attachments available for use, such as a straight bar, close-grip angled bar, rope, revolving straight bar and revolving EZ bar.
Cardio machines have digital screens with multiple program options available. You can also manually change your speed and intensity. Higher grade cardio machines have heart rate monitors, satellite TV and iPod inputs.
Benefits
Weight training equipment builds muscle which increases metabolism and helps burn calories while you are resting. Weight training exercises also help prevent osteoporosis. According to MayoClinic.com, strength training helps strengthen muscles and bones in your arms and upper spine, and weight-bearing exercises--such as walking, jogging, running, stair climbing, skipping rope, skiing and impact-producing sports--mainly affect the bones in your legs, hips and lower spine.
Cardiovascular equipment burns calories efficiently and improves aerobic capacity. As you increase aerobic capacity, you will be able to work out longer and burn even more calories.
Tips
If you have never exercised before, make sure to get clearance from your doctor before training. To familiarize yourself with exercise equipment, deploy the services of a personal trainer, who can show you proper form and the right way to adjust machines and operate the controls.
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