Weight training can be accomplished with a NordicTrack home gym or with free weights. NordicTrack sells free weights and accessories to store different free weights. Weight lifting is a specific type of exercise that builds muscle strength, size and endurance. Free weights and weight machines both work toward these fitness goals.
NordicTrack Systems
NordicTrack sells several home gym options that the company calls "systems." These systems, such as the Strength Performance System and Strength Power System, are machines that offer options for weight-lifting exercises and a weight rack to store free weights. The machines have weight carriage bars that you slide weighted plates onto to use as resistance through a series of cables that attach to the different stations. These stations may include a lat bar, butterfly arm, high cable, low cable and foot plate, depending on the machine. Lat bars work the back muscles through lat pull-downs, though triceps push-downs for the arms are also possible. Butterfly arms target the chest muscles. The low cable, high cable and foot plate stations have many exercises possible including rows, deadlifts, biceps curls and upright rows.
NordicTrack Free Weights and Weight Racks
NordicTrack sells small racks to store your free weights. Free weights come in so many different weights that you need an entire set. Dumbbells and weighted plates fit on the NordicTrack equipment. The NordicTrack Strength is a weight rack and dumbbell set that includes a pair of 2.5-, 5-, 7.5-, 10-, 15-, 20-, 25-, 30-, 35- and 40-lb. dumbbells.
NordicTrack also sells a Plate Tree with four storage tubes for Olympic weighted plates, a base and two stabilizers so the small tree does not fall over. Weighted plates go on barbells. How many plates fit on the weight rack depends on the size of the weights as heavier plates are thicker.
Strength Combination Bench
The NordicTrack Strength Combination Bench is a weight bench that has two stations that use plates on weight tubes for resistance. The machine has a curl pad and curl bar for preacher curls, which work your biceps. There is also a leg lever station for leg extensions and curls to target your thighs. To work the rest of your body, lay the backrest flat and use it like any exercise bench with dumbbells or barbells. Do not use more than 310 lbs. on the bench or 150 lbs. on the leg lever station.
How Often You Should Lift Weights
Whether using a NordicTrack strength training machine or free weights, there are some general guidelines to follow. Two to three days a week of weight lifting is recommended by the Centers of Disease Control and Prevention. Activities, such as yoga, strength training with resistance bands and heavy gardening, all count toward the exercise recommendations. Take at least one day off between weight lifting or other muscle-strengthening activities so that your muscles can recover.
References
- Centers for Disease Control and Prevention: How Much Physical Activity do Adults Need
- Icon Health and Fitness: User's Manuals: NordicTrack Strength Performance System (PDF)
- Icon Health and Fitness: User's Manuals: NordicTrack Strength Power System (PDF)
- Icon Health and Fitness: User's Manuals: NordicTrack Strength Plate Tree (PDF)
- Icon Health and Fitness: User's Manuals: NordicTrack Strength Combination Bench (PDF)
- Icon Health and Fitness: User's Manuals: NordicTrack Strength (PDF)
Member Comments