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Article Series: Exercise & Fitness
What Are The Most Effective Ways
To Exercise & Get Into Shape?
3
Simple But Effective Gym Machines
When you step into the gym for the first time,
it can be overwhelming to see the variety of machines for you
to choose from. How do you tell which machine is the best one
to meet your needs? The smartest thing to do is to
ask an employee or arrange for a one-time session with one
of the gym’s personal
trainers so that you can walk around and get a feel for the
gym and understand the purpose of each machine. Using exercise
machines as part of your regular workout schedule can be a
fantastic way to mix things up and challenge your muscles so
they don’t get accustomed to the same thing. You can also use
machines like rowers and treadmills to get in your aerobic
exercise and cut down on stress on the joints.
Despite the excess of workout machines at the gym, there
are a few machines that stand out from the crowd. These machines
allow you to burn more calories and fat while strengthening
and shaping your muscles, and go above and beyond the performance
of many others. If you’re unfamiliar with these machines, ask
a trainer to demonstrate for you at the gym. Most of these
aren’t complex so you don’t have to be a rocket scientist to
figure out how to use them. Use one or more of these machines
in your workout program two to three times per week and be
amazed at the change in your body.
Treadmill
Perhaps the king of all gym machines, the treadmill is so
much more than just a walking machine. Most of the latest models
come with features like incline adjustment, arm tools and more
to help maximize your workout time. A digital panel at the
front will tell you important information like completed distance,
calories burned and other facts. Many treadmills offer preplanned
computerized workouts for you to choose from. The best of these
is a workout that challenges you by changing the incline, speed
and stride at different intervals throughout the workout. Using
one of these treadmills can increase your calorie burn up to
twice what a normal walking workout would burn. Vary the routine
by adding your own arm movements when possible. Raise arms
overhead up and down to the pace of your walk or reach forward
with alternating arms. This can boost your heart rate higher
and increase your total calorie burn.
Lateral Pulldown
One of the best weight machines in the gym today, the lateral
pulldown machine works your arms, core and back in one simple
movement. Stand at the front of the machine with your feet
about shoulder width apart and a handle in each hand. Slowly
bring your arms backward as the weights pull on the bands.
Do not let your arms go back further than your shoulders or
else you risk injury. Slowly pull the bands forward and down
as you feel the effort in your back muscles and core. Repeat
for 3 sets of 20 repetitions. Be sure that the weight is manageable
and ask for help if not. Lat pulldowns can seriously shape
up your back and core with just three workouts throughout the
week. Your calorie burn is modest but as you replace more fat
with muscle, your daily metabolic rate will rise since muscle
requires more fuel than fat.
Rowing Machine
Don’t overlook this humble piece of equipment that looks a
little bit like training apparatus for beginning skiers. The
rowing machine can powerfully develop your back, arms, legs,
and core with just four workouts during the week. As you position
yourself in the seat, make sure you sit erect and keep your
abdominal muscles tight. Grasp the handles and pull back at
the same time you push off with your legs. Maintain good posture
during your workout to burn more calories. Keep rowing for
twenty to thirty minutes (depending on your fitness level)
and make sure to stretch your entire body after the workout.
Use the rower three to four times a week and you’ll begin to
see major changes within your body in just a few weeks.
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: 2005
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