A Beginners Guide to Gym Equipment

Joining a gym can feel like the most daunting step for any beginner or for someone who is trying to find the motivation to get back to the gym after a hiatus. Once you have signed up and actually start working out, you might get a feeling of being overwhelmed to see all the different gym equipment available. If you haven’t started up with a Personal Trainer to show you the ropes, you might ask yourself what the different equipment are, the benefits of each and how it is best used. Is it something that you would like to add to your workout?

Let’s start with navigating through the club and the different areas. Our club is divided into different areas with cardio on one side and strength training on the other. The machines will have instructions on them to help you get started. If in doubt, there are always plenty of gym staff around to assist you if you’re unsure.

Cardio Machines
Cardio machines are the easiest of machines to use. Cardio exercise helps improve cardiovascular health and adding this type of training to your workout doesn’t mean you need to slog it out on the treadmill every time you get to the club. A warm up gradually revs up your cardiovascular system by raising your body temperature and increasing blood flow to your muscles which is a great way to get your mind and body energised for any strength workout - all you need is 10-minutes to start.

Any beginner who is not used to adding a regular cardio workout to their routine should start with 10–20 minutes at a time and start with doing this 2–3 times per week, increasing the amount of time running per workout when comfortable. You can find the following machines in the cardio areas and studios

•  Treadmills

• Spin Bikes

• Assault Air Bikes

• Cycling Exercise Bikes

• Elliptical Trainer

• Stair Climber

• Rowing Machines

Assault Air Bike vs a Spin Bike
An air bike or fan bike is an indoor stationary exercise bike with independent handlebars (for the upper body) that move forward and back. An Air Bike creates resistance with a large fan driven by the speed and power of the bike’s pedals and handles. The harder you work, the more resistance you will be working against. Spin Bikes are an upgrade to the standard stationary exercise bike. A Spin Bike is built around a flywheel mechanism that simulates the variable resistance experienced while riding an outdoor ten-speed road bike. Spinning Cycles are designed and built for much faster and higher pedalling speeds.

Strength Training Machines
These machines are fixed and have a selection of weighted plates that you can choose for your preferred workout intensity. They are also a safer option when used with the proper techniques for beginners or people with injuries. When using machines in the gym, just make sure that the equipment is adjusted to suit your body type. Here are some machines you will see around the club:

• Shoulder Press (Shoulders)

• Back Extensions (Lower back)

• Chest Press (Chest)

• Ab Curl (Abs)

• Bicep Curl (Biceps)

• Triceps Press (Triceps)

• Leg Extensions (Quads)

• Leg Curl (Hamstrings)

• Leg Press (Quads, Glutes, Hamstrings)

Free Weights Area
Free Weights include any weight you can pick up, move and allow you to work at any range of motion. Seek advice on techniques if you are unsure with what exercise to do with each different type of weight as the incorrect technique can lead to pain and injury.

• Bench Press

• Plate loaded barbells

• Fixed - Weight barbells

• Dumbbells

• Kettlebells

• Flat and incline benches

• Olympic-sized bars

 
Other Training Equipment

Battle Ropes
You can use Battle Ropes to improve rotational and multiplanar strength and stability, scapular health and if you control your breathing and keep the intensity low, they can even be used as a decompression tool to help the body relax. Using these ropes generally require a lot of room but great for use indoors and out.

5 basic Battle Rope Moves
1. Stagecoach - Moving both arms up and down at the same time
2. Alternating Pattern – Moving left and right arm at alternating times
3. Rainbows – Lifting both arms at the same time from one side of your body to the other
4. In and Outs – Lift both arms outwards to the side of your body at the same time. Start by crossing them over the front of your body, rotating the left hand over the right hand each movement in and out.
5. Hip Tosses – Gripping the ropes tight, lift the ropes close to your chest and move the ropes slamming them to the left side of your body then the right

Resistance Bands
Resistance bands are portable and highly versatile exercise tools. Each band exerts a particular amount of force on your muscles when stretched and can be used on both the upper and lower part of your body.

TRX
This suspension training system uses body weight exercising to develop strength, balance, flexibility and core stability. The TRX system allows many forms of movement including push, pull, rotate, plank, hinge, lunge and squat.

If you have any questions on any of the equipment around the gym, just ask one of our friendly staff members who would be more than happy to show you how it works.