Fitness facilities have a wide variety of equipment available to help you lose weight and improve your strength. There are weighted bars, dumbbells, resistance-based equipment, medicine and stability balls, all of which are used to muscular strength and endurance. Such equipment as treadmills, stationary bikes and elliptical machines are designed to improve aerobic fitness.
Strength Training Equipment
Step 1
Adjust the seat and back rest on gym exercise equipment to accommodate your height. Read the directions on the equipment to determine the proper form, the muscles used and any safety information pertaining to the use of the equipment.
Step 2
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 for 12 to 15 repetitions to prepare your body for physical activity.
Step 3
Complete 8 to 12 repetitions of each exercise until you reach fatigue. Repetition ranges can vary based on the exercise and your fitness level. Increase the weight lifted every three to four weeks to continue strength gains.
Step 4
Use weight equipment at least twice per weak to reap the benefits of improved strength and muscular endurance. Switch up your workout using various forms of equipment every three to four weeks.
Step 5
Perform each exercise through a full range of motion. Using a full range of motion enhances joint mobility and keeps your joints healthy.
Cardiovascular Equipment
Step 1
Place your feet on the side-boards instead of on 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 it according to your desired setting. Perform your aerobic workout for 20 to 30 minutes. if your goal is weight loss, perform your aerobic workout for 45 to 60 minutes.
Step 2
Step onto the elliptical 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 to improve aerobic fitness. If weight loss is your goal perform your aerobic exercise routine for 45 to 60 minutes.
Step 3
Adjust the seat height of an upright exercise bike 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 to improve aerobic fitness. Perform your aerobic exercise routine for 45 to 60 minutes for weight loss.
Tips and Warnings
- Ask a qualified trainer at your fitness facility to demonstrate the proper form for each exercise in your training routine. Use correct form when exercising to maximize results and avoid injury. Begin all workouts with a 5 to 10 minute cardiovascular workout. Rest muscle groups for 48 hours following a strength training session to maximize results. Consult with a physician before beginning any exercise program.
- Use a spotter when lifting heavy weights.
References
- “Health Fitness Instructor’s Handbook 5th edition”; Edward T. Howley, B. Don Franks; 2003
- “Fitness & Health 5th edition”; Brian J. Sharkey; 2002
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