No More Excuses
It's never too late to make good on that New Years resolution to hit the gym. We understand that going to the gym for the first time can be intimidating, especially since some people can be really intense about their workouts. However, this handy guide aims to demystify some of the machines you're likely to see and how to use them!
1. Treadmill
The treadmill needs no introduction. By simulating running, jogging, or walking, it works your legs, glutes, and cardiovascular system. Don't let anyone tell you that walking on the treadmill isn't a workout.
2. Leg Press
If you want to start leg day, the leg press is the machine for you. The leg press pushes weight away from you, tightening and strengthening your quads and hamstrings. Leg presses are used sitting or lying down.
3. Stair Climber
In case you don't climb enough stairs at home, a stair climber can help you get in some cardio. The simple step motion is intuitive, so you can just hit the start button and begin climbing endless flights of stairs.
4. Rowing Machine
The rowing machine may seem complicated, but we promise it's beginner-friendly once you get the hang of it. Rowing machines provide low impact, full-body workout that helps you build cardio endurance. We'd recommend watching a few video tutorials before getting on this one.
Airman 1st Class Erin Currie on Wikimedia
5. Chest Press
If you hate push-ups but still want to build up your chest and arm muscles, look no further than the chest press. This machine gives you the same benefits as your elementary school workouts but without a gym teacher yelling at you. Just like with push-ups form is important when using the chest press.
6. Elliptical
It's easy to think of an elliptical as a smoother treadmill, trading out a walk for a glide. However, elliptical machines add your arms into the equation. The smooth motion of the machine also cradles your joints, lessening any pressure.
7. Lat Pulldown
Your lats attach your arms and lower back and are the broadest muscle in your back. If you want to work towards pull-ups, but don't have the upper body strength, a lat pulldown is a great place to start. It will help you perfect your form without having to lift yourself off the ground.
8. Cable Bicep Bar
Dumbbells aren't for everyone, and if you want to avoid some of the swinging motion (or are just intimidated by the equipment), bicep cables are a wonderful alternative. This movement targets your biceps, unsurprisingly, but can also build up shoulder strength. Bicep curls are just one of many uses for a cable machine!
9. Kettlebells
Okay, kettlebells aren't technically "machines" but they're still one of the most popular pieces of equipment. Kettlebells are one of the most useful and versatile pieces of equipment in your local gym, building up your cardio, providing a full body workout, and burning calories.
10. Battle Ropes
Battle ropes are used in those motivational protein powder commercials, but what benefit do they actually provide beside looking like a lot of fun? Battle ropes are great for cardio and endurance training, and a beginner workout is remarkably similar to spinning double dutch. Prepare for a full-body workout.
Now that we've hopefully made some of the most popular machines a little less intimidating, let's take a look at how you can use them.
1. Treadmill: Gradual Incline
Running isn't for everyone, and that's totally okay. However, if you're a hiker, you can bring your workout indoors by adjusting the incline of the treadmill. An incline of 1-5% is recommended for beginners.
2. Leg Press: High Feet
Leg presses aren't just about the weight, they're about how you anchor for feet. Once you've got the hang of the machine, you can experiment with foot placement. For example, placing your feet high on the foot pad takes stress off your quads while activating your hamstrings and glutes.
3. Stair Climber: Single Intervals
The easiest stair climber workout is just to take things one step at a time, literally. You'd be surprised how much of a difference 10 minutes of stair-climbing can do to your body. If the steps are short and you're confident in your stride, you can try for two stairs.
U.S. Air Force photo by Senior Airman Alexzandra Gracey on Wikimedia
4. Rowing Machine: Simple Strokes
For a rowing machine, good form is the most important step you can take as a beginner. Rowing machines track progress in meters and stroke rate, focus on your stroke. Once you have it down, a few rounds of high-intensity interval training is a great next step.
5. Chest Press: Single Arm Press
When starting with a chest press, experts recommend going weightless until you've learned proper form. Once you feel comfortable with the machine, you can begin to experiment with it. An easy way to spice up a simple workout is by pressing one arm at a time.
6. Elliptical: Progressive Intervals
Progressive intervals are similar to HIIT workouts but with more variety. A sample interval workout for elliptical would have four intervals with three levels of effort: easy, moderate, vigorous, and easy again. A couple rounds of this workout will leave you a little sore but immensely satisfied.
7. Lat Pulldown: Straight Arm Pulldowns
A pulldown is exactly what it sounds like: the reverse of a pull-up. Rather than pulling the bar from a seated position, straight arm pulldowns have you stand facing the machine and bringing the bar towards your belly button. Straight arm pulldowns can strengthen your back and improve your posture.
Instituto Alpha Fitness on Pexels
8. Cable Bicep Bar: Seated Curls
Seated curls are one of the easiest ways to use a cable machine.They're also the most effective if you want to focus solely on your biceps or have trouble balancing. Start with 6 reps and see how you feel.
9. Kettlebells: Swings
As we said, you can do a ton with kettlebells from jumping jacks to squats and even around the world swings (make sure you have a firm grip!). Basic swings have a similar form to shooting a granny shot in baseball, swinging the kettlebell between your legs and behind you then snapping into a jump without leaving the ground.
10. Battle Ropes: Rope Slam
A slam on battle ropes is exactly what it sounds like: you bring the ropes up above your head, then slam them down as you squat. In addition to fun and getting our aggression, this exercise will strengthen your upper body and improve your endurance.A jump slam is also pretty easy, but requires a little more coordination and familiarity with your battle ropes.
