Are you one of those women who spends hours on cardio machines each week and refuses to go anywhere near the weight machines at the gym? Do you feel overwhelmed, or even intimidated, by the array of strength machines populated by muscular men? Well the good news that is you’re not alone, and an even better news is that you can easily use these machines like an expert after just a few minutes of training! So take a step from your comfort zone, give these machines a go, and you’ll likely experience greater strength and endurance in no time.
Smith Machine
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Basically this machine allows you to do the chest press, an effective way to work out your pectorals and triceps. Getting started is easy – simply lie on the bench with your chest directly beneath the bar. Grab the bar with both ends and straighten your arms to push it upwards. Pull down your elbows slightly below shoulder height, and repeat the process. There’s a system of cables and locks that prevent the weight from falling on you – just place the bar in the nearest set of holes on the frame when things get too intense.
Cable Tower
Unlike other strength machines that lock you in a fixed position, the cable tower allows you to move freely and flexibly with its adjustable cables, and swappable handles. It is considered as a one-stop workout machine since you can easily work various parts of your muscles, especially your core, which has to work overtime to stabilize your body when you pull the cables.
There are many ways to make use of the cable tower. Some of the most popular and effective moves include the biceps curl, where you grab hold of the handle at the end of the cable with your palms up. Then, slowly curl the bar towards your shoulders while keeping elbows close to your sides. Another move is to simply grab the handle with both hands and keep it at chest-height. Then step back from the machine, take a stance, and push the handle directly out in front of you. Hold it for a couple of seconds, and repeat.
Lat Pull-Down
The lat pull-down machine will work your biceps and large muscle groups of the back. Using it is simple: sit on the bench, place your hands on the long bar, and pull it down. However, many people tend to perform lat pull-down workouts in bad form, like pulling the bar down using only their arms, not muscles, and pulling it down way too low to the stomach level. So make sure you grasp the bar with your hands a little wider than shoulder width apart and pull the bar just above the chest. The secret to producing best results is to lean back slightly and keep your abs contracted while pulling the bar.
Leg Press
If you’re looking to develop strong and toned hips, lower abs, and legs, then the leg press machine is an all-in-one solution that allows you to do just that. Get started by sitting on the bench amd put your feet on the resistance plates. Then grab hold of the handles on your sides and straighten your legs to push the plates away from the body. Then bend your knees to slowly allow the plates to come back toward your body and then repeat.
A word of advice
Now that you understand how to use these machines, it’ll be easy to incorporate strength trainings into your workout routine. We have a couple of pointers for you to keep in mind, though. First of all, it’s important to adjust the machines to fit your physique and capability. Make sure you keep the seat at a level that you feel comfortable with. Also don’t stack up the weight racks too much or too soon. Let your body ease into it and gradually increase the load over a period of time. If you put these tips to action, you’ll be able to avoid injuries down the line and will soon be on the road to fitness success!
If you want to give the strength machines a go but don’t know where to start, then why not get in touch with our fitness experts. We can help design a strength training program that is safe and effective for you.
Why women should lift weights
As a fitness fanatic, you’ve probably tried most exercise programs out there – from running on treadmills, spinning or hitting the hot yoga studios. These activities all have their advantages. But to really get the most out of any form of fitness training, you need to incorporate a little weight training into your workouts.
Its unfortunate that weight-lifting has so many negative connotations when it comes to women’s fitness. There have long been false assumptions that lifting weights regularly causes women to bulk up in a masculine way, or that it can damage your joints. And anyone who spends time in a mixed gym can’t help but notice that the weight room is nearly always dominated by the men. But the truth is that weightlifting is great for men and women alike, gives you a healthier, stronger body and helps boost the benefits of any other exercises that you do. So let’s look at some of the other advantages of adding weight training to your fitness program.
Burn more calories
After a good strength training session, your muscles need energy to repair their fibers, raising your metabolism levels and so burning more calories in the process. Research shows that anyone who lifts weights often will burn a larger percentage of calories from fat than those who don’t lift. And needless to say, lifting weights is also a great calorie-burner in itself – you can expend up to 230 calories by doing a circuit of eight moves. That’s about the same number of calories you’d burn if you ran at speed for eight minutes.
Deal with stress more effectively
Scientists have found that those who break a sweat in the weight room can stay cool, calm and composed under pressure. This is because the fittest people with a high muscle strength exhibit lower levels of stress hormones than those who are unfit and have higher levels of fat. What’s more, research has shown that in a stressful situation, the blood pressure levels of people who lift weights regularly returns to normal faster than the levels of those who don’t.
Boost bone strength
Lifting weights doesn’t just make your muscles strong but also your bones. If you are lifting regularly you increase bone mass and vitally for women, this decreases the risk of osteoporosis in older women. Lifting weights helps keep your body young.
Weight loss aid
Sticking to a weight training program will have a positive impact on your diet plans. If you don’t follow a training regimen you’ll likely eat more than your allotted number of calories each day. The strict regime that weightlifting encourages means that you’re more likely to refrain from gorging on snacks and other treats that could sabotage your weight loss attempts and goals.
A faster way to get in shape
A study has found that circuit training with weights elevates your heart rate 15 beats per minute higher than running at 60 to 70 percent of your maximum heart rate. Weightlifting workouts strengthen and tone your muscles while providing cardiovascular benefits similar to those of aerobic exercises. In short, you can get in shape faster, saving time without sacrificing results.
Weight training is not just for men and bodybuilders. Ladies like yourself can benefit from resistance workouts and strength training as well. Get in touch with our fitness experts today and we’ll devise the weight training program that works best for you.