When used correctly, exercise equipment provides a safe, efficient and effective way to work out. Most fitness centers offer aerobic and resistance training machines. Strength training exercises must be performed in a specific order, but experts debate whether aerobic exercise should precede strength training. Edward R. Laskowski, M.D. of the Mayo Clinic explains that research has not shown that one way is more effective than the other. Laskowski advises that a vigorous aerobic workout may fatigue the body for intense weight training, but a heavy weight training workout may fatigue the muscles used in aerobic exercise. If your local fitness center has only a minimal number of aerobic machines, claim your equipment when it's available. Otherwise, experiment with the best sequence for your needs.
How to Use Aerobic Exercise Equipment
Step 1
Calculate your target heart rate range. Subtract your age from the number 220. Your target heart rate range is approximately 60 to 85 percent of the resulting number.
Step 2
Select an aerobic exercise machine, based on your workout goals. Standing machines are more challenging than those performed from a seated position.
Step 3
Use the machine console to explore the program options. These may include, weight loss, hill cycles, interval training or manual programing. Select a program and enter your weight and workout length.
Step 4
Check your pulse rate at 10-minute intervals. Use the machines heart rate monitors, or find your wrist pulse. Lightly place two fingers on your wrist, take your pulse for 10 seconds and multiply by six to determine your exercise heart rate. Adjust your exercise intensity accordingly.
Step 5
Set the machine for a five-minute cool-down period before completing your workout.
How to Use Resistance Training Equipment
Step 1
Begin with a compound-muscle exercise machine. Compound exercises work more than one muscle group, and emphasize the larger muscles. Examples include the bench press, leg press, shoulder press, upright row and lat pull-down.
Step 2
Adjust the machine so that your working joint aligns with the machine's axis of resistance.
Step 3
Set the machine's weight according to your exercise goals. For muscular endurance, choose a weight that you can lift for three sets of 10 to 15 repetitions. To increase muscle size, choose a weight that you can lift for for sets of four to eight repetitions.
Step 4
Inhale to prepare. Exhale and draw your belly in as your perform the movement. Take four counts to complete the movement. Inhale, and take four counts to return to the starting position. Rest for 30 seconds between sets.
Step 5
Complete all of the large muscle compound exercises, and then perform the small muscle isolation exercises, such as the biceps curl and triceps extension.
Tips and Warnings
- The American College of Sports Medicine recommends a minimum of 30 minutes of aerobic exercise on most days of the week. If you want to do a longer aerobic workout but your gym limits equipment use to 30 minutes, cross train with more than one aerobic machine. Use controlled movement at all times. Perform three weekly resistance workouts. Allow 48 hours between exercise sessions.
- Avoid using heavy resistance on an upper/lower body elliptical machines if you plan to do an intense upper body strength training workout. Avoid using too much resistance on the stationary bicycle if you plan to do a heavy lower body workout.
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