Exercise equipment includes a wide variety of devices such as cardio machines, free weights and strength machines. While some exercise machines display basic instructions, using the equipment correctly requires additional considerations such as proper technique and proper resistance and weight selection. As with any fitness routine or exercise program, consult a doctor before starting, and begin every workout with a total body warm-up.
Adjustments
Exercise equipment commonly features several adjustments to fit different body sizes and types. For example, stationary bikes feature adjustable seat posts to accommodate different leg lengths. Similarly, weight machines have adjustments for proper body alignment and positioning. Having the proper adjustments ensures you will perform the exercise using proper technique, which will improve the results while reducing the potential for injury. A certified fitness trainer can assist you with properly adjusting any exercise equipment.
Weight
Always start with a comfortable weight or resistance and gradually increase to a challenging resistance level. Starting slowly allows your muscles and joints to feel the range of motion and learn the proper movement. For example, if you use a weight machine such as the chest press, start with a light weight with which you can complete 10 repetitions easily. For the next set, increase the weight about 10 lbs. and perform another 10 repetitions. As you feel more comfortable with the weight, machine and movement, you can increase the resistance to a level that is challenging for 10 repetitions.
Selections
Fitness goals should be your top consideration when selecting from different pieces of exercise equipment. The three main types of exercise equipment are free weights, weight machines and cardio machines. If your fitness goals are to decrease body fat, for example, choose a combination of all three to burn fat and build lean muscle. However, if your primary goal is to increase strength and muscle mass, focus on strength training with the free weights and weight machines. Choose machines that create a balanced routine for a total body workout.
Maintenance
Proper maintenance and repairs on exercise equipment improve performance of the machine and stretch the lifespan of the machine. Following a preventive maintenance schedule includes regular cleaning duties and a general overview of any moving parts or electrical components. For example, clean the frames and upholstery daily, and vacuum around the equipment weekly. Inspect and lubricate any chains or moving parts weekly.
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