Strength training is one of the most important parts of a rounded fitness routine. It helps you reduce your body fat, increase lean muscle mass and increase your metabolism. Working out with weight machines is a popular method of strength training, but if you don't use the machines correctly, you could end up very sore or worse, injured.
Learn to Use the Machines
If you're new to weight machines, you'll need to have a trained expert show you how to use them. TeensHealth recommends starting with a coach or personal trainer, if you have one. If not, gym or community center staff members can show you how to work the machines. Proper lifting technique is just as important for weight machines as it is for free weights. Though you're not as likely to drop something on yourself, lifting the wrong way can cause strains and sprains.
Follow Circuits
According to TeensHealth, most gyms and community centers have posted weight circuits, or instructions about the order in which you should use the machines. If not, Fitness magazine reports the general rule -- if you're doing a full-body workout -- is work your upper body first, move to your lower body, and finish with your core, or the muscles of your abdomen, hips and lower back. The magazine also advises moving from large muscle groups to smaller ones, so you don't tire too quickly.
Don't Overschedule Yourself
Exercising at the right frequency is as important as using the machines in the right order. The Mayo Clinic website recommends allowing each muscle group a full day to rest before you work it again. The clinic also reports that for general fitness, three 20- to 30-minute strength-training sessions a week is plenty for most people. Working out more frequently won't make you gain strength faster; your muscles need time to rebuild themselves.
Stretch
Don't be tempted to skip your cool down. Stretching for five to 10 minutes after lifting prevents injury and helps promote balance and flexibility, according to TeensHealth. If you don't know how to stretch, coaches, trainers or gym staff may be able to help. You can also find information online. ACEfitness.org, the official website of the American Council on Exercise, has an extensive exercise library, which includes instruction photos and videos about how to stretch.
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