If you visit the gym regularly, you know that numerous machines exist to work every muscle of the body. Using a fitness machine improperly can impair muscle strengthening and lead to injury. With a few simple directions, you'll look like a pro at the gym and be on your way to a more lean, injury free physique.
Step 1
Read the face plate on the machine to determine which way to sit, what muscles a machine strengthens, proper technique and any other pertinent information.
Step 2
Adjust the seat and any other settings to a comfortable level and place the weight stack on the lowest setting. Identify any pivot points on the machine for the joints of your elbows, hips, or knees.
Step 3
Sit on the machine in the direction indicated on the face plate. Align the joints with any visible pivot points. Grasp the handles with a firm but not tight grip. Complete a few repetitions to ensure you understand the machines operation.
Step 4
If the weight lifted is too light, increase it by 5 pounds and complete a few repetitions until you identify a challenging weight. Complete 1 to 2 sets and 10 to 12 repetitions of your desired strength training exercise.
Step 5
If the weight is still too light add 5 more pounds and complete 10 to 12 repetitions. Breathe out on the lifting portion of the exercise and inhale as you lower the weight. Complete 1 to 2 sets of your desired exercise. If necessary, increase the weight at the next exercise session. A challenging weight becomes difficult to lift at the end of your chosen number of repetitions.
Step 6
Make note of the machines used, weight lifted, and seat heights in your exercise journal for the next exercise session.
Tips and Warnings
- Allow 48 hours of rest between muscle groups for proper rest and to prevent injury. A baseline repetition range of 10 to 12 repetitions and 1 to 2 sets, is adequate for a beginning program. The pivot points on fitness machines are usually in noticeable colors. Some machines have disks located on the machine that when added increase the weight by 5 pounds.
- Wear appropriate attire to prevent tears and snags of upholstery. Straining to lift a weight means you should decrease the weight. Exhale on the lift portion of the exercise and inhale as you return the weight to starting position. Avoid machines with frayed or snagged cables. Do not attempt to adjust machines with weight stacks out of proper position. Keep hands free of all moving parts. Individuals with high blood pressure should consult with a physician before beginning a strength training program.
Things You'll Need
- Fitness journal
- Pencil
References
- "Health Fitness Instructor's Handbook, 5th edition;" B. Don Franks, Edward T. Howley; 2003.
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