There are two types of exercise equipment; aerobic and strength training. When used correctly, these machines can be quite effective. However, incorrect use can cause injuries and damage the machine.
How to Use Aerobic Equipment
Step 1
Observe the maximum amount of time allowed on the machine. In most gyms, this is 30 minutes. If you want to do a longer aerobic workout, plan to cross-train on a number of different machines.
Step 2
Warm-up at a lower intensity for the first 5 minutes of your workout. Gradually raise your intensity level in 5-minute intervals.
Step 3
Check your heart rate. To find your target heart rate, subtract your age from the number 220. Your target heart rate will be between 60 to 85 percent of that number. Many modern aerobic machines now have heart rate monitors. However, if the machine does not have one, you can take a 10-second pulse check.
Step 4
Wipe the machine down after you finish using it.
How to Use Strength Training Equipment
Step 1
Begin with a piece of equipment that uses a larger group of muscles, such as your chest, upper back or gluteus maximus.
Step 2
Adjust the machine so that the working joint is in alignment with the machine's axis of resistance.
Step 3
Inhale to prepare for the exercise, and exhale on the exertion. Movements should be performed slowly and with control.
Step 4
Perform three sets of 8 to 12 repetitions of each exercise. When you have finished exercising the large muscle groups, you can perform exercises for the smaller muscles such as the biceps and triceps.
Tips and Warnings
- You can add balance conditioning to your workouts by performing some of the exercises using free weights on a stability ball or a balance board Aerobic exercise equipment should be used three to six times a week
- Do not perform strength training for two days in a row. You need a 48-hour rest period. Avoid fast, jerky movements
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