How to Use Gym Equipment
Three Methods:Using Weight MachinesLifting Free WeightsWorking on Aerobic (Cardio) MachinesCommunity Q&A
Fitness centers have a wide variety of equipment for members to use, from weight machines to medicine balls. If you haven't used the equipment before, the thought of using it incorrectly, especially when other people may be watching, is intimidating. It may not be possible to find an employee to provide assistance, forcing you to decide between trying unfamiliar equipment or leaving without completing a workout.
Method1 Using Weight Machines
Look for instructions. Most machines have a short set of instructions and illustration affixed to them.
Find the adjustments. The machines' seats and benches adjust to the height of the user, and you can adjust moving parts to accommodate your leg or arm length.
Adjust the machine so your joints line up with the pivot points of the machines, your legs (if sitting) are flat on the floor, and the pads rest comfortably against your limbs.
Choose a weight that's not too heavy, so you don't run the risk of injuring yourself if you find you can't complete a repetition. If you can complete ten repetitions easily, choose a slightly heavier weight.
Lift the weights slowly, concentrating on keeping the proper form and exhaling during the lift. Don't adjust your position to lift the weight because you will not get the full benefit of the machine, and you may injure yourself.
Avoid letting the weight clang against the rest of the stack at the end of the repetition, because this annoys others.
Wipe your sweat off the machine with your gym towel before leaving it.
Method 2 Lifting Free Weights
Watch yourself in the mirror. Because you don't have a weight machine to help you maintain the proper form, you have to pay careful attention to how you lift the weight.
Resist the urge to jerk the weight to "get it started." If you can't lift and lower the weight slowly and smoothly, choose a lighter weight.
Work with a spotter if you're going to lift heavy weights. If you can't complete the last couple of repetitions, you could find yourself trapped under a barbell or straining your muscles in an attempt to maintain control. A spotter will help you lift the weight safely so you can finish your set. You can often ask another member to spot you in return for being his or her spotter.
Add weight to barbells or dumbbells without clanging the plates together. Make sure you have the same weight on each side and that they're secured with collars.
Rack the weights when you're done. Both dumbbells and plates are racked in order of weight.
Dry your sweat from the bench when you're done.
Method 3 Working on Aerobic (Cardio) Machines
Read the instructions carefully.
Ensure you know how to turn the machine off quickly if you run into trouble. Most aerobic machines will stop when you stop, but some, such as a treadmill, will not.
Start slowly and increase your speed once you're comfortable with the movement.
Resist the temptation to talk to the person next to you. Most people play music, watch TV or just listen to the sound of their breathing while they use an aerobic machine. Talk is distracting.
Decrease speed over several minutes at the end of your workout to allow your body time to cool down. If you stop suddenly, you may lose your balance when you get off the machine.
Use your gym towel to clean your sweat off the machine.
Limit your workout to 30 minutes if all the machines are in use, other members are waiting to use a machine or if the fitness center is crowded.