Correct Use Of Gym Equipment

Correct use of gym equipment involves learning proper form as well as how the equipment fits into your fitness goals. More than 41 million Americans belong to health clubs, according to the 2007 International Health, Racquet and Sportsclub Association/American Sports Data Health Club Trend Report. Whether you work out at a gym or at home, learning how to properly use gym equipment will allow you to get the most benefit from workouts.

Proper Instruction

Before you begin using gym equipment, it's important to get proper instruction on how to use the equipment. Most fitness centers offer an orientation to provide information about the correct use of their equipment. Even if you are familiar with exercise equipment, new machines are frequently introduced, and the use of some may not be obvious. It also is helpful to learn the benefits of equipment from a fitness professional, such as using machines for multiple exercises. For example, a cable-pulley machine will work the outer thighs if you move your leg away from your body and will target your inner thighs if you move the cable across the front of your body. Getting instruction will help you understand how to target certain body parts, as well as learning how to use the equipment with proper technique.

Increasing Weights

The purpose of using gym equipment is to continually challenge your body so that you can get the most benefit from the workout. A workout program typically will include two sets of at least 10 exercises with 10 repetitions each set. When you are able to perform the repetitions too easily, it is a signal that it is time to increase the weight resistance. Be sure to examine the options for increasing the resistance, because some machines may have increments that add too much weight for your fitness level. Ideally, you should increase the resistance by about 10 percent each time. If you find the added weight to be too much, consider doing a comparable exercise with free weights. This option offers more flexibility to add resistance in smaller increments.

Vary Your Workouts

Whether you are running on a treadmill or using weight machines, eventually your body adapts to the demands of the exercise and the benefits diminish. You also may find that certain exercises produce results only in isolated parts of your body. This is a situation you can avoid by adding variety to your workout routine. Many gyms have more than one type of machine that targets a certain muscle group from various standpoints. There are several options for cardiovascular or aerobic workouts, including stationary bikes, treadmills and elliptical machines. To get the greatest health benefits, periodically switch the exercises you do. For example, use a mix of weight machines and free weights, and alternate running on a treadmill with riding an exercise bike. According to the American Council on Exercise, a workout plan should include aerobic exercise, strength training and flexibility exercises.