Many types of exercise equipment can help you attain maximum results. Treadmills, bikes, strength training machines, free weights, rowers and cross trainers are examples of exercise equipment that helps you tone, build, firm and strengthen your body. There are numerous tips you can follow to get the most from your workouts with exercise equipment. Some will increase the effectiveness of your workout, while others will reduce your likelihood of suffering an accident or injury.
Cardio Equipment
Cardiovascular exercise improves the condition of your heart and lungs while burning energy in the form of fat. Follow a few simple tips to maximize your cardio workouts.
Adjust the saddle height on exercise bikes so that your knee is slightly bent at the bottom of the pedal stroke. If the saddle is too low, your thigh muscles will get tired very quickly, and if the saddle is too high, your pelvis will rock from side to side uncomfortably.
On the rowing machine, use your legs as much as possible by starting every stroke with a powerful leg thrust. If you use your arms too much when rowing, they will tire quickly. Sit up straight to minimize the stress on your lower back.
Running or walking on a treadmill is an effective cardio exercise, but if you drift too close to the back of the machine you may fall off. Stay near the front of the machine to minimize your risk of injury.
Strength Training Machines
Strength training machines guide you into the proper position to work your major muscles safely and effectively. However, you can make this type of exercise equipment more effective.
Adjust the seat height on each machine to suit your height and limb length. This will ensure that your body moves in harmony with the machine. Raise and lower the weights deliberately and with control. This keeps the tension on your muscles longer and increases the effectiveness of the exercise. Check the machine for wear and tear before use. Make sure cables, pulleys and weight selection pins are all in good working order.
Stability Balls and Bosu
Stability balls and Bosu can add an extra dimension to your workouts by challenging your balance, especially when they are used correctly. Before using a stability ball or Bosu, check the surface for nicks, cuts and cracks. Discard the ball if it shows any signs of wear and tear.
Use the right size stability ball. To make sure your ball is the correct size, simply sit on it. Your knees should be bent to 90 degrees and level with your hips. If your hips are higher than your knees, the ball is too big, but if your knees are above your hips, the ball is too small.
Make sure Bosu and stability balls are inflated to the correct pressure. You should be able to depress the surface of the ball about one inch.
When you work out using a stability ball or Bosu, make sure you have sufficient space and are away from any sharp objects that may puncture the ball.
Free Weights
Free weights include dumbbells, barbells and kettle bells. Unlike strength training machines, free weights can move in any direction, which is what makes this form of exercise so beneficial. Free weight exercises are more demanding and must be performed using good technique to minimize your risk of injury.
Exercises such as the bench press and shoulder press require that you lift heavy weights above your chest or head. Because there's a risk of dropping the weight on yourself, use a spotter to help you, especially if you are lifting heavy weights.
Secure weight plates in place by using collars. If a weight slips off a bar it can cause injury by hitting you or causing the bar to become unbalanced.
References
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2009
- "Designing Resistance Training Programs"; Steven Fleck and William Kraemer; 2003
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2008
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