The gym can be a confusing place for people that are not familiar with it. Luckily, gym equipment is grouped by exercise type and often by body part used. This can help you navigate through the gym and plan your workout. However, if you are having trouble getting acquainted with the gym and its various exercises, look for a personal trainer on duty to help you.
Cardio Equipment
There are many different types of cardio equipment. You are likely to find treadmills, stair climbers, elliptical trainers and stationary bikes. Many gyms have 30-minute time limits for use of their cardio equipment, so that other members aren't kept waiting. If this is the case, there is usually a sign-up sheet for each machine located nearby. If there is no time limit, most members spend between 10 and 60 minutes on the cardio equipment.
Free Weights
There is usually a large open area with dumbbells and bars with weights in a gym. There will also be a mirror so members can watch their form. Please use safety clips when using bars with weights. They are usually located on the bars; if you can not find them, ask a staff member. Most exercisers perform about three sets of 8 to 12 repetitions per exercise; the same is true for universal and standard weight machines. You can do free weight exercises for almost any body part. Some examples include bent over dumbbell rows, dumbbell chest presses or flyes, bicep curls, tricep kickbacks and lunges. See a personal trainer or staff member at your gym if you are unsure of proper technique.
Universal Machines
Universal machines are standing cable pulley systems with weights. Usually, these universal machines provide smooth and fluid resistance training, and you can do a wide variety of exercises on these machines due to the adjustable cable positions. Some common cable exercises include rows, standing cable chest crossovers, tricep press downs, shoulder extensions and working the inner/outer thighs.
Standard Weight Machines
Other weight machines in the gym are specific to a body part. Each machine performs one exercise for one body part and has an adjustable seat to fit the user. Some popular exercises are seated rows, seated chest presses, chest flyes, rear deltoid flyes, seated leg curls and prone leg curls. There are also some great seated abdominal exercise machines that provide resistance training without the neck strain associated with basic crunches.
Stretching/Abdominal Training
Generally, most gyms have an area dedicated to stretching. It is usually an open floor area with lots of exercise mats. However, many health club members also use the stretching area for abdominal training. Gyms will often stock medicine balls, stability balls, and other core training equipment in the stretching area for abdominal training use.
Classes
Another great form of exercise at gyms involves taking classes or joining group exercises. There are many different classes offered at most gyms. Some popular classes include yoga, pilates, kickboxing and group cycling. Most gyms also offer strength and toning classes, which are a great way for beginners to learn some free weight exercises and develop a basic knowledge of strength training.
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