There are several varieties of gym exercise equipment available at your fitness facility. There are weighted bars, medicine balls, dumbbells, and resistance-based equipment all used to increase and improve muscular strength and endurance. Treadmills, ellipticals, and bikes are used to improve aerobic fitness. The basic approach to using gym equipment is all the same.
Weight Equipment
Step 1
Speak with a qualified trainer at your gym to show you the proper form for each exercise in your training routine. Use correct form to maximize results and avoid injury.
Step 2
Rest after training with weight equipment. To maximize results, allow 48 hours of rest before training a muscle group again.
Step 3
Read the directions on gym exercise equipment to determine proper form, the muscles used, and safety information. Adjust the seat and back rest to accommodate your height.
Step 4
Perform a brief warm-up before using weight equipment. Use a piece of cardiovascular equipment or your chosen piece of gym exercise equipment at a lighter weight and 12-15 reps to prepare the body for activity.
Step 5
Complete 8 to 12 repetitions of each exercise until you reach fatigue. Repetition ranges can vary based on the exercise and your fitness level.
Step 6
Increase your weight if you can perform 8 to 12 repetitions without reaching fatigue.
Step 7
Use weight equipment at least twice per weak to reap the benefits of improved strength and muscular endurance.
Step 8
Perform each exercise through full range of motion. Utilizing full range of motion enhances joint mobility.
Cardiovascular Equipment
Step 1
When using a treadmill, begin by placing your feet on the side-boards instead of the treadmill conveyor belt. Press "quick start" or select your program to start the treadmill belt. Start the belt at a slow speed if selecting your own program. Step onto the slow moving treadmill belt and adjust according to your desired setting. Perform your aerobic workout for 20 to 30 minutes.
Step 2
When using the elliptical, step onto the machine and position your feet inside the foot-plates. Begin pedaling to activate the machine and the console. Select your desired training program from the console or manually adjust the incline and resistance level. Perform your aerobic workout for 20 to 30 minutes.
Step 3
To use the upright exercise bike, adjust the seat height to allow a 10 to 15 degree bend in your knee when sitting on the bike seat. Pedal to activate the machine console. Select your desired fitness program by pressing the buttons on the console. Perform your aerobic workout for 20 to 30 minutes.
Tips and Warnings
- With necessary modifications, gym exercise equipment can be used by anyone.
- Start all fitness programs slowly and with physician approval. When lifting weights, remember to breathe.
References
- "Health Fitness Instructor's Handbook 5th edition"; Edward T. Howley, B. Don Franks; 2003.
- "Fitness & Health 5th edition"; Brian J. Sharkey, PhD; 2002.
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