How to Use Gym Equipment for Beginners
At the start, you may get set up with equipment that you’re not sure how to use or understand. Fitness equipment can be confusing because there are so many different types and designs. You may even see the equipment that you don’t know what functions it performs or how best to use it.
This guide will help you understand the common uses of gym equipment and any problems you might encounter while using it. So you can start with confidence and enjoy your fitness journey. Before you begin your workout, you need to warm up your body. Warming up prepares your body for the workout by loosening your muscles and diminishes the risk of injury.
Gym Machines and Their Use
It is essential to know the gym machines properly before you head-on. Incorrect use of equipment may lead to injury or it may damage the equipment.
Cardio Machines
Cardio machines help in weight loss and strengthen the heart and lungs. The most common cardio machines are;
A treadmill
is a running machine that provides an excellent workout to enhance your cardiovascular strength. It is adjustable to suit the type of workout you want to perform.
Rowing Machine
this simulates the movement of a person who is rowing. It gives a full-body workout and leads to fat loss.
Elliptical Cross Trainer
works in both parts of your body i.e. lower and upper parts. This dual-action machine exercises your glutes, quads, hamstrings, back, chest, biceps, and triceps.
Stepper
Similar to a treadmill, it is convenient to use and works your legs muscles.
Exercise Bike
you can use it to tone and strengthen your leg muscles.
Resistance Area
This type of training is ideal for mass muscle toning and strength building.
Chest Press
It resembles a dual-dumbbell or a barbell press but in a controlled environment. You can work your upper chest muscles without any fatigue.
Cable Machine
it is flexible to use this machine and work your chest, biceps, triceps, and more.
Chin-up Machine
this machine makes you use your body weight to gain strength. Beginners may opt for assistance mode to start with.
Bicep Curl
is ideal to tone and develop your upper arm muscles.
Tricep Press
involves working your tricep, shoulders, and lateral muscles.
Leg Press
When you push weight with your feet, it helps you tone your legs and builds muscles.
Flexible Space
These are perfect for rehabilitation, targeted stretching, conditioning, freestyle training, and functional training.
Kettlebells
Are weight balls with handles. These are an ideal choice to combine cardio exercises with strength-building training to lose fat while toning your core and arms.
TRX
is a rope-like system to build core strength and tone your body while using your body weight.
Medicine Balls
Medicine balls are weighted balls approximately the size of a basketball. It is optimally used for rehabilitation and strength training.
Gym Workout
There is no “one-size-fits-all” workout program. But you can use a well-planned fitness exercise combination to achieve your goals. Here’s a feasible plan for beginners.
Five Minute Cardio
A 5-minute quick walk on the treadmill mobilizes your muscles and increases your heart rate.
Resistance Training
It is better to start with a weight that lets you do 10 reps easily. You can opt to do 3 sets of 10 reps for each of these exercises; leg press, dumbbell lunges, dumbbell shoulder press, lat pull-down, TRX planks, and HIIT cardio circuit.
Stretch & Cool Down
It is highly crucial to stretch and cool down after exercise. This helps prevent injury and it can be as simple as a walk on the treadmill. Now after fully knowing the equipment machines, their functions, and the fundamentals of using gym equipment, here are a few useful tips to start your workout and fitness journey.
Adjust the machine according to your body
While using gym equipment, make sure to adjust it in accordance with your body. You can easily spot the adjustment handles since they are usually bright in color. Moreover, you may get help from diagrams that come with the equipment and demonstrate how to use it. It also shows the muscles that you will be targeting.
Begin light and increase slowly
At the start, it is recommended to use light weights and then increase gradually. It enhances the resistance and builds your confidence. Thus, you will be able to build your strength while maintaining your focus. Once you get comfortable with the machine, you can move to the next level.
Do not just concentrate on problem areas
One common mistake among beginners is that they focus on problematic areas only. The ideal way to achieve fitness is to work on the whole body. You may risk some serious injury by working only in one area. Choosing a balanced exercise is the most effective way to become fit and strong.
Check your form
It is important to exercise while keeping your body in the right form. You can seek help from the gym’s guide to learn about the body positions for different workouts.
Be confident and don’t panic
Read the beginner’s guide once again and enter the gym with confidence. Once you start your journey, you will feel confident and comfortable with the equipment and pace your fitness journey.
