Walk into the gym and feel confused about what to do? You are not alone. There are many different ways to exercise while at the gym. You can use free weights, resistance bands, stability balls and machines to attain your health and fitness goals. Learn and practice different exercises to ensure that you will not be wasting your time when you go to the gym.
Warm Up
Step 1
Jog in place for 2 minutes. Before starting your routine, you need to warm up your muscles and elevate your heart rate.
Step 2
Grab a 5 lb. weight. Hold the weight in front of your body (both hands on the handle). Glue your elbows to your side. Stand straight and slightly bend your knees. Slowly twist your trunk to the right, back to the middle and to the left. Do this 10 times.
Step 3
Stand with your feet shoulder width apart. Take a wide step forward with your left foot, stacking your left knee over your left ankle. Maintaining a straight back, kneel toward the ground with your right knee. Stop right before you hit the ground. Push up through your left heel and return to start. Do 10 lunges on each leg.
Hamstring Curls on Stability Ball
Step 1
Grab the stability ball that matches your height. If you are under 5 feet 8 inches, use a stability ball that is 55 cm. If your height is between 5 feet 8 inches and 6 feet 2 inches, use a 65 cm stability ball. Anyone over 6 feet 2 inches should use a 75 cm ball.
Step 2
Lie supine on a mat. Place the ball under your calves. Make sure that your shoulders and head remain on the ground throughout the exercise.
Step 3
Lift your lower back, hips and buttocks off the ground. You should be able to draw a straight line from your ankles, through your knees, to your shoulders.
Step 4
Pull your feet in toward your butt. Stop when the ball is close to your butt. Return to the starting position and repeat until you complete 15 repetitions.
Resistance Band Curls
Step 1
Hold one handle in your right hand and one in your left. Step on the middle of the resistance band.
Step 2
Extend your arms by your side. Bend your knees slightly. The wider your stance, the more resistance during the curl.
Step 3
Face your palms toward one another and curl your hands up toward your shoulders. Stop when your hands almost reach your shoulders. Lower slowly and repeat for a total of 15 repetitions.
Machines
Step 1
Look at each machine's diagram before using it. It will show you how to use the equipment and which muscles you will use during the exercise.
Step 2
Ask a personal trainer to demonstrate how to use the machine and ask him to adjust the settings for you. Most gyms have workout cards where you can record the information and access it each time you work out.
Step 3
Start with low weights. Do not push yourself at the beginning of a workout. Find a weight that challenges your muscles, but that does not compromise your form.
Tips and Warnings
- Most gyms will give you a complimentary session with a personal trainer. Ask for one and be specific about what you want to learn during the hour.
- Contact your doctor before starting a new exercise program.
Things You'll Need
- Gym clothes
- Exercise shoes
- Free weights
- Resistance band
- Stability ball
- Timer or stopwatch
References
- "ACE Personal Trainer Manual"; American Council on Exercise; 2003
- Mayo Clinic: Strength Training--Get Stronger, Leaner and Healthier
- Northwestern Health Sciences University: Stability Balls
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