According to Time magazine, approximately 45 million Americans belonged to a gym in 2009. That's double the number that belonged in 1993. Gyms offer members the benefit of a wide variety of exercise equipment without the expense of purchasing them all. Still, many gym members may not make full use of their equipment options, which may be due in part to the fact that they don't know how. Learn how to take full advantage of each type of equipment in your gym to optimize your experience and results.
Step 1
Consult a personal trainer or other exercise specialist to evaluate your current fitness level. Make an exercise plan that details your fitness goals so that you know which equipment to use. Identify which pieces of equipment are most appropriate for each area you wish to improve, which may include increased strength, increased cardiovascular endurance, weight loss or gain or improved flexibility.
Step 2
Use cardiovascular equipment to increase cardiovascular endurance and burn excess calories. The following types of cardio equipment are common in many gyms: treadmills, ellipticals, stair climbers, rowing machines and stationary bikes. Before and after use, clean the seat, control panel and handles using a cleaning solution or wipes. Begin each session with a three- to five-minute warm-up at a low-intensity setting. Follow up with up to 60 minutes of moderate to vigorous exercise. Consult your exercise plan for goals and limitations for the specific duration and intensity that's best for you. End each cardio session with a three- to five-minute cooldown period at a low intensity.
Step 3
Use resistance equipment to build lean muscle mass that will improve your metabolism and increase your muscular strength. The following types of equipment may be useful for these purposes: free weights, weight machines, kettlebells, weighted exercise balls, resistance bands and ankle or wrist weights. Many resistance machines display pictures or written instructions for use as well as information on which muscle groups they work. With any resistance equipment, start with enough weight to tire your muscles after 8 to 12 repetitions. Do one to three sets of repetitions using slow, controlled movements through a full range of motion. For safety and courtesy purposes, return equipment to its place when you're finished with it.
Step 4
Use assistive equipment alone or in combination with other equipment. Use mats to provide comfort when doing floor exercises using your own body weight or other equipment and for seated stretching activities. Use stability balls in place of a bench while doing exercise with any muscle group. Stack step platforms to use as stairs. Take advantage of the wide variety of other accessories and assistive equipment in your gym.
Tips and Warnings
- If at any time you are unsure about how to use any piece of exercise equipment, talk to a gym staff member. Members of the gym staff can instruct you on the proper use of each item and may also provide a demonstration if needed.
- Get clearance from your doctor before you begin any exercise program. Ask for specific information related to any limitations on the duration, intensity or type of exercise that's appropriate for you.
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