Weight training machines, often known as resistance or strength training machines, offer a safe and convenient workout. There are a variety of basic designs of weight training machines: some use weight stacks where the weight is adjusted by inserting a pin below the weight your wish to lift. Other machines are plate-loaded and require that you place traditional weight plates onto loading pins for resistance. Whatever the type of machine, you should always take care to use them properly to maximize your workout results and minimize your risk of injury.
Adjusting the Machine
To accommodate a variety of different sized users, most weight training machines are adjustable. Seat height and position, exercise start and finish position and handle height are common adjustments that can be made to customize the machine to fit your height and build. Adjust each machine so that any pivot points are aligned with your joints so that the movement of the machine is sympathetic to your elbows, hips, shoulders or knees. Adjust back rests to offer maximum support for your spine and set ranges of movement to accommodate your natural range of movement and any joint problems you may have.
Selecting the Weight
If you use too little or too much weight, you negate the positive benefits of using weight training machines. Too little weight, and your muscles will not receive sufficient stimulus to improve in condition; too much, and you may injure yourself. Different training goals require different repetition ranges. For muscular endurance, do 12 to 20 reps, muscular size, do six to 12; and strength, only one to six. Select weights that are challenging and force you to approach muscular failure within the appropriate repetition range for your training goals.
Performing the Exercise
The speed at which you exercise, called tempo, is a hotly debated topic. Some experts encourage a fast lift followed by a more controlled lowering phase while others suggest a slow controlled tempo throughout. One group, the Ultimate Exercise Guild, uses a system called Super Slow and prescribes a six to 10 second lifting phase followed by a six to 10 seconds lowering phase. Most authorities on exercise agree that you should avoid bouncing the weights and minimize momentum as this reduces the effectiveness of the exercise, while increasing your risk of injury.
Breathing when Exercising
Holding your breath when exercising can significantly raise your blood pressure. Although this rise in blood pressure is temporary, it can be problematic for some at-risk exercisers. Correct breathing can help to reduce the effect of exercise on your blood pressure. Different exercises require different breathing patterns, but as a rule of thumb, exhale as you push the weight away from you and inhale as you return to the starting position.
If you are ever unsure if you should be inhaling or exhaling as you exercise, don't worry and just breathe! Any breathing pattern is better than holding your breath which, because of something called the Valsalva maneuver, will cause a dramatic and possibly dangerous rise in blood pressure.
Exercise Individuality
Although most weight training machines are adjustable and offer a wide range of levels of resistance, not all exercises are suitable for all exercisers. If you are shorter or taller than average or very small or large build, you may find that, even though you adjust the machine, you still feel uncomfortable.
If you cannot obtain a satisfactory position on a particular weight training machine, seek an alternative. Injuries caused by weight training machines can be acute---they happen as you are working out---or chronic, being the result of an accumulation of stress. Using weight training machines that suit your individual build will reduce your risk of both types of injury.
References
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2009
- "The Slow Burn Fitness Revolution: The Slow Motion Exercise That Will Change Your Body in 30 Minutes a Week"; Fredrick Hahn, Mary Dan Eades, and Michael R. Eades 2002
- "Designing Resistance Training Programs"; Steven Fleck and William Kraemer; 2003
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