Angelika C. Trocio P.

E
BSMT I – B December 14, 2018

COMMON GYM EQUIPMENTS

1. Name: Treadmill
Description: The treadmill is a great way to practice walking or running at any pace you’re
comfortable within an indoor setting – this is fantastic for those who prefer home based exercise or
those who aren’t confident running outside.
Mechanics:
Step 1
Familiarize yourself with the treadmill you'll be using. Make sure you know how to adjust the speed
and incline. If you're using a treadmill at your gym, one of the staff members can assist you.
Step 2
Stretch before stepping onto the treadmill. Perform five to 10 dynamic stretches to loosen up your
joints and muscles. Dynamic stretches are done in motion. For example, you can walk around lifting
your knees as high as possible. Then, swing your legs forward and backward, gradually letting your
leg lift higher as your muscles loosen up. To warm up your arms, you can swing your arms forward
and back, and you can do slow, controlled arm circles.
Step 3
Get on the treadmill, but don't stand right on the belt. Grab the handrails and place your feet on the
sides of the belt. Attach the safety kill switch to your clothing if the machine has one and hit the "Start"
button. The belt will start moving at a slow pace. Place your feet on the belt one at a time, start
walking and then take your hands off the handrails.
Step 4
Begin your workout with a light five-minute warm-up. The intensity of this warm-up depends on what
you plan on doing in your workout. Walk at a slow pace if you plan on doing a speed walking workout.
Walk at a fast pace or jog lightly if you plan on doing a steady state running workout. Toward the end
of your warm-up, gradually increase your speed to your desired pace and perform your workout.

Step 5
Walk or run with proper form. Keep your back straight, shoulders broad and eyes looking forward.
Once you take your hands off the handrails, leave them off. Pump your arms smoothly in unison with
your legs.
Step 6
Hydrate your body before, during and after training. Most treadmills come equipped with bottle
holders. Fill a bottle with water and place it in this holder as soon as you step onto the treadmill. Drink
water every 10 to 15 minutes during your workout. Drink an electrolyte enriched sport drink if you are
training longer than 60 minutes on the treadmill.
Step 7
Exercise long enough to get a benefit. According to the American College of Sports Medicine, 30
minutes of cardio performed five days a week reduces disease risk and 60 to 90 minutes causes
weight loss. Work out for the lower time frame if you are just in it for the health benefits. Opt for the
longer time frame if you are trying to lose weight.
Step 8
Perform static stretches after you exercise. Stretch your entire body to keep your muscles lengthened
and to prevent soreness and tightness. Pay particular attention to your hamstrings, calves and glutes.
A downward-facing dog yoga pose stretches all of these areas in one fell swoop. Place your hands
shoulder width apart on the floor and your feet together behind you. Extend your arms and raise your
hips as you bias your weight back onto your heels. Stop when your body forms an inverted angle and
hold the position for 45 to 60 seconds. Keep your arms, back and legs straight throughout.

Safety Precaution:
 Look Forward.  Don't Go Barefoot.
 Don't Rely on Handrails  Don't Step Off a Moving Treadmill.
 Start by Straddling the Deck.  Keep Children Away.
 Increase Either Speed or Incline  Leave Plenty of Space.

Muscle hit: Primarily your lungs in regards to developing your general fitness but treadmills can also
provide a great core and leg workout (you use these areas when you run) especially when used with
an incline (uphill) setting.
2. Name: Rowing Machines
Description: Rowing machines are a great way to work the entire body by replicating outdoor rowing
in an indoor setting – this is one of the only cardiovascular machines that involves the arms almost as
much as the legs.
Mechanics:
1. Do not make the mistake of using your full-body all at once during this exercise. ...
2. The muscles used for a rowing machine should be 60% legs, 20% core, and 20%
arms/shoulders.
3. Keep your arms and torso in the original position.
Safety Precaution: Do not forget to stretch your calves, quads, hams and ankles. If you have a past
knee injury, do not be afraid to wear knee brace while rowing. Before rowing, heat your knees and
after rowing, ice your knees for maximum treatments. Keep these points in mind to have a safe and
effective workout
Muscle hit: As it’s a cardio machine you’re going to work the lungs and improve your fitness – in
conjunction with this expect to get a great leg and arm workout (especially at higher resistance
settings.)
3. Name: Ellipticals
Description: The elliptical machine is a great way to simulate a running motion that places no impact
on the knee joints and successfully integrates the arms for a full body workout.
Mechanics:
1. Step onto the machine facing the 5. Turn up the resistance
monitor 6. Change up your direction on the pedals
2. Begin pedaling to turn it on 7. Use the swing arms
3. Start pedaling at an even pace 8. Increase the incline and resistance as
4. Do not lock your knees you go

Safety Precaution:
Once you are safely on your elliptical you will need to put your body in the proper posture to get the
most out of your workout and avoid unnecessary injuries.You should also try to keep your feet close
toward the inside of the foot pedals for a more comfortable and safe workout.
Muscle hit: Elliptical machines are very versatile in that they can be used purely for cardio purposes
(fitness) or to target your lower body and arms by integrating the handles and increasing the
resistance settings.
4. Name: Stationary Bikes
Description: Upright bikes provide a great low-impact form of indoor exercise by simulating a road
bike but without the need to go outside.
Mechanics:
1. Sit down on the exercise bike and place 3. Sit up straight
your heels on the exercise bikepedals. 4. Pedal slowly, with even pressure, to
2. Place the balls of your feet on power up the bike's console.
the bike pedals; this is your standard 5. Pedal slowly for the first 5 to 10 minutes
riding position. of your workout

Safety Precaution: The intensity of your exercise is another key factor. ... You lose 1 pound for every
3,500 excess calories you burn, so one hour of moderate exercise on a stationary bike per day -- or
about 40 minutes of vigorous work -- helps you lose about 1 pound per week
Muscle hit: An indoor bike will work your lungs and lower body in equal measure – every muscle in
the lower body is in fact targeted (especially at higher resistances.)
5. Name: Recumbent exercise bike
Description: Recumbent exercise bikes are a fantastic low-impact form of cardio that provides a little
more comfort and back support for the user over an upright bike.
Mechanics:
1. Adjust Your Seat. 5. Select The Right Resistance.
2. Stretch It Out. 6. Try Interval Training.
3. Warm Up on The Cycle. 7. Select The Right Duration
4. Maintain Proper Form.

Safety Precaution: Ideally, this form of exercise should be done at least three days a week for at
least 20 minutes each time. If the patient is not used to regular exercise, it may be necessary to start
more slowly and work up to this level of exercise. Typically, the patient's pulse should be raised to 60
to 85 percent of his or her maximum heart rate.
As when beginning any exercise routine, a health professional should be consulted beforehand to
make sure the program is safe for the patient and to help determine the patient's optimal heart rate
during aerobic exercise. To prevent injury, patients should always warm up before their workout and
cool down afterwards. In addition to aerobic exercise, it is very important for back pain patients to also
incorporate stretching and strengthening exercises in their rehabilitation and fitness program.
Muscle hit: A recumbent exercise bike is going to work your lungs and the back of your legs hard –
especially when you integrate some resistance into your workout.
6. Name: Hack squat machine
Description: A hack squat machine is designed to allow you to perform a squatting movement with a
major emphasis being placed on the thighs to isolate and develop them.

Mechanics:
1. Place the back of your torso against the back pad of the machine and hook your shoulders
under the shoulder pads provided.
2. Position your legs in the platform using a shoulder width medium stance with the toes slightly
pointed out.

Safety Precaution:
 Place your back flat against the back pad of the hack machine and position your shoulders
under the shoulder pads.
 Place your legs in a shoulder width stance with your toes pointed out slightly.
 Grip the side handles of the machine and disengage the safety bars.
 Straighten your legs, but do not lock your knees.

Muscle hit: Primarily the quads (thighs) though you can effectively target every leg muscle through
differentiating your foot position.
7. Name: Leg Curl Machines
Description: Serving as a complete opposite to the leg extension machine, the leg curl machine
isolates and tones / strengthens the hamstring muscle.
Mechanics:
1. Adjust the machine lever to fit your height and sit on the machine with your back against the
back support pad.
2. Place the back of lower leg on top of padded lever (just a few inches under the calves) and
secure the lap pad against your thighs, just above the knees.
Safety Precaution:
 Lightly grasp the support handles on the sides of the machine, and lift your feet smoothly as
you exhale, keeping your hips firmly on the bench.
 Flex at the knee joint and pull the ankles as close to the buttocks as you can.
 Hold for a second before releasing the weight with control.
Muscle hit: The leg curl isolates and develops the hamstring muscles, though there is also some calf
integration too.
8. Name: Standing Calf Machine
Description: The standing calf raise exercise targets your calf muscles, particularly the larger,
outermost muscle that is responsible for the shape and size of your calves.
Mechanics:
1. Stand on the edge of a step.
2. Stand tall with your abdominals pulled in, the balls of your feet firmly planted on the step, and your
heels hanging over the edge.
Rest your hands against a wall or a sturdy object for balance.
3. Raise your heels a few inches above the edge of the step so that you’re on your tiptoes.
4. Hold the position for a moment, and then lower your heels below the platform, feeling a stretch in
your calf muscles.

Safety Precaution:
 Stand beneath the shoulder pads of a standing calf-raise machine, with the balls of your feet at
the edge of the footrest.
 Keep your legs straight, with just a very slight bend in your knees, and press your heels down
toward the floor to stretch the calves.
Muscle hit: Standing calf machines target the calves and help to strengthen the ankle joint.
9. Name: Leg abductor
Description: Leg abduction machines are a safe and effective way to target the outer thigh muscles.
Mechanics:
1. To begin, sit down on the abductor machine and select a weight you are comfortable with.
When your legs are positioned properly, grip the handles on each side. Your entire upper body
(from the waist up) should be stationary. This is the starting position.
2. Slowly press against the machine with your legs to move them away from each other while
exhaling.
3. Feel the contraction for a second and begin to move your legs back to the starting position
while breathing in. Note: Remember to keep your upper body stationary to prevent any injuries
from occurring.
4. Repeat for the recommended amount of repetitions.

Safety Precaution:
 Call your doctor if you experience signs of hip replacement dislocation, including:
 Intense pain in the hip and groin
 An audible popping sound with movement
 Difficulty walking or the inability to walk
 The replaced hip joint "catches" with movement
 The replaced hip joint is unable to move
 The affected leg is suddenly shorter than the other

Muscle hit: Leg abduction machines are designed to target the outer thighs in isolation to the rest of
the body.
10. Name: Lat Pulldown Machine
Description: Lat pulldown machines have been around since almost the very beginning of resistance
training practices and they directly target the lat (back) muscles.
Mechanics:
1. Keep your chest tall/bring your chest to the bar.
2. Keep your elbows pointed straight down.
3. Squeeze your lats/think of pulling from your armpits.
4. Lower to your chin or just below.
5. Grab just outside your shoulders or a little wider.
6. Also try using the 'V-grip' handle.

Safety Precaution:
 Keep your chest tall/bring your chest to the bar.
 Keep your elbows pointed straight down.
 Squeeze your lats/think of pulling from your armpits.
 Lower to your chin or just below.
 Grab just outside your shoulders or a little wider.
 Also try using the 'V-grip' handle.

Muscle hit: Without getting too technical, the lat pulldown will effectively target every muscle in the
back though there is a particular emphasis placed on the side of the back muscles as well as the
forearms when used without lifting aids.
11. Name: Punching bag
Description: A punching bag can come in many different shapes and sizes, though the goal of this
piece of equipment is ultimately to develop your boxing skills.
Mechanics: To use a punching bag, put on a pair of padded boxinggloves and start by striking
the bag for about 30 seconds. When you punch the bag, make sure your index and middle knuckles
hit the bag first, and keep your wrists straight and your elbows tight to lessen your chance of injury.
Safety Precaution:
1. Use the proper equipment.
2. Don't let your ego get in the way
3. Learn how to make a proper fist and which knuckles to strike with when punching.
4. Be sure that your fist, wrist and forearm are aligned properly
5. Proper understanding of strikes
Muscle hit: The punching bag provides an amazing cardio workout as well as helping to tone your
shoulders and triceps as well as pretty much every other area of the upper body.