Depending on your perspective, your first visit to a gym may either seem like a trip to an amusement park or a high-tech torture chamber. Despite the complex appearance of many fitness machines, most gym equipment is actually user-friendly. An understanding of the machine's function, as well as the proper exercise sequence, makes them less intimidating.
History
The origins of modern exercise equipment dates back to late 19th century, when physician Gustav Zander founded the first gym in Stockholm. Zander's 27 custom-built machines are described in an article on the "Cabinet Magazine" website. The author speculates that Zander's mechanical horse was probably the prototype for the modern stair stepper, and that his abdominal exercise equipment pre-dated modern crunch machines.
Time Frame
Credit is owed to Jack La Lanne for popularizing gym equipment in the United States, says exercise physiologist Len Kravitz, in an article on the University of New Mexico website. Jack La Lanne invented the leg extension machine, which works the quadriceps, and the Smith machine, which is used for squats and lunges. Then, in 1957, Universal Gym created the first multi-station weight training machine, and in the 1970s, Arthur Jones introduced variable resistance training with his Nautilus equipment. The Nautilus machines features a circular cam, which regulates the resistance throughout the workout.
Function
Gym equipment has either of two functions. Resistance-training equipment strengthens the muscles and enhances muscular endurance. Examples include free weights, barbells, cable resistance machines and plate-loaded exercise machines. Aerobic equipment, such as stair-steppers, elliptical machines and stationary bikes burn calories and improve cardiovascular equipment.
Considerations
Aerobic equipment may be used either before or after strength training. If you are planning a heavy aerobic workout, it should probably precede your strength training session. When using weight-training equipment, begin with compound machines that work the larger muscle groups, such as the lat pull-down, for the back muscles and biceps; the bench press, for the chest and triceps; and the leg press, for the quadriceps, hamstrings and gluteal muscles. Isolation exercises for smaller muscle groups, such as the triceps and hamstrings, should be performed at the end of your workout.
Time Frame
The American College of Sports Medicine recommends a minimum of 30 minutes of aerobic activity on most days of the week, and a minimum of two weekly strength training workouts. Perform one to three sets of 12 repetitions of each exercise, and allow 48 hours of rest between sessions.
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