THE RIGHT SETTING FOR YOUR GYM MACHINE

THE RIGHT SETTING FOR YOUR GYM MACHINE

However experienced you are, it is really important that you don’t rush to start your workout without setting up your gym machine  correctly.

Here are the reasons why you need to take time to set up your machine, and some examples of what that involves.

1.      WHY DOES MACHINE SET UP MATTER?

There are three very good reasons. Firstly, incorrect setup can cause muscle strain or other injuries. Second, incorrect set up means incorrect technique and ineffective exercises. Finally and perhaps most important, if the machine is not set up correctly it is actually possible for weights to fall. Not what you want!

2.      WHAT DO I NEED TO ADJUST?

It depends on the machine, the exercise and your body shape. Here are some examples:

  • Cable machine: Pull out the locking pin and slide the pulley carefully up or down to the right position for the exercise. If it is going up, you may be working against weights so lift carefully. Make sure the pin is fully locked back into place.
  • Rowing machine: set the damper to provide an achievable resistance and the footstraps so that they sit over the ball of your foot.
  • Pull-down machine: adjust the seat so that your feet are flat on the floor and your legs fit comfortably under the pad.
  • Stationary bicycle: seat needs to be level with your hipbone. Handlebars should be set so your elbow and fist fill the gap between the bars and the seat.

3.      WHAT ELSE SHOULD I WATCH OUT FOR?

It should be obvious, but when you are working with heavy objects you need to pay attention to what you are doing. Hopefully no-one would be careless with heavy lifting in a workplace, so why take a chance at the gym?

Make sure that weights are properly clipped on to bars. Check that equipment is correctly racked when you have finished with it. Always ensure that locking pins are fully seated so that they don’t bend or break.

As always, don’t hesitate to ask the staff for help.


The Author

Jessica Ambrose

Jessica is a fitness writer who loves long distance running, yoga, strength training and healthy eating.

Comments

Simon J.
16 October 2017

Simon J.

don't get me started on this - it isn't just a newbie issue. So many rush in, rush the workout and then rush off and leave me cringing at the mistakes. It's also possible to leave a machine in a dangerous condition for the next person. Don't do it!

Helen P.
14 October 2017

Helen P.

After helping set up a gym at home a few years ago I now feel like I know my way around machines more. it's easy not to bother changing settings but not worth risking injury for.

Sean S.
12 October 2017

Sean S.

This reminds me of when I first started using gyms as a teenager. I wouldn't ever bother changing the weights, and if it was too heavy or too light for me I'd just move on to the next machine!

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