There are more equipment choices than you might ever need in a gym and not enough staff to stand next to every one and explain its uses and benefits. Having a basic understanding of what each type of gym equipment is for lets enjoy safer and more effective workouts for toning your body.
Weight Machines
When you seek to develop muscle strength and large amounts of muscle tone, the two main choices are weight machines or free weights. Each have advantages and disadvantages. The best one for you is the one you enjoy the most so that you will do, but there is no rule against using both. Weight machines let you lift heavier amounts of weight because you do not have to stabilize your body. Machines move in only two dimensions, however, so do not as accurately mimic real life movements. Also, you must adjust them to fit your height and dimensions. Machines have instructions on the side on how to adjust them, but you can also ask a gym staff member to help you.
Free Weights and Cable Machines
Free weights are any object that you can move in a three-dimensional space, such as dumbbells, medicine balls or barbells. Cable machines use a weight stack like traditional weight machines, but mimic free weights with a cable and pulley system that does not support your muscles in a fixed position. Free weights and cable machines offer more variety, but there is a learning curve. A traditional weight machine has instructions and usually can only move in one way, which eliminates the need for thinking. With free weights, you must learn exercises and monitor your movements more closely so that you do not injure yourself with incorrect exercise form. Some cable machines have instructions on the side like traditional weight machines, making them easier to use without assistance. Using free weights and cable machines builds functional strength though as well as tone because you control the movement in three planes of motion.
Low-impact Cardio Machines
Cardio machines are an effective way to tone your muscles and burn calories for a leaner look. If you're young, healthy and don't have any joint problems you probably don't care if a machine is low-impact or not. For everyone else, dividing cardio machines into low and high impact is important because high-impact machines place more stress on your joints, from the ankles up. Low-impact machines impact the joints less so you can burn calories and improve aerobic conditioning by getting your heart rate up without risking injury. These machines are beneficial for people with bone conditions like arthritis and osteoporosis. Examples include stationary bikes, elliptical trainers, adaptive motion trainers and arc trainers. Walking on a treadmill is also low-impact. Bikes, arc trainers and treadmills only tone your legs though. Using an elliptical cross-trainer or an adaptive motion trainer tones your upper body too as they both have movable arms. Likely your gym will only have well-known equipment such as bikes, treadmills and elliptical trainers. Ask a staff member if your gym has an arc trainer or adaptive motion trainer and if so, how to use the machines. There are usually instructions on these machines, too.
High-impact Cardio Machines
High-impact cardio machines tend to get your heart rate up faster and challenge your cardiovascular system more than low-impact machines, which leads to more stress on the muscles for better toning. The increased stress on your joints keeps the joints strong, too, which reduces the chances of developing osteoporosis. High-impact machines include stairsteppers and stepmills. Also, running on a treadmill is a high-impact activity and of course running burns more calories than walking. All of these machines focus on the lower body. There won't be any direct benefit to toning the upper body, but the high calorie burning helps you lose body fat to better reveal muscle tone.
References
- AsktheTrainer.com; Best Cardio Machines; Michael Behnken, MS, CSCS
- AsktheTrainer.com; Posture Problems; Michael Behnken, MS, CSCS
- Mayo Clinic; Weight Training: Free Weights vs. Machine Weights; Edward R. Laskowski, M.D.
- Bodybuilding.com; Machines or Free Weights; Keats Snideman
- Center for Orthopaedic Surgery and Sports Medicine; Exercise and Bone and Joint Conditions; Uwe Rainer Pontius, MD, Phd; March 2007
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