Top 10 Machine Exercises

The Workout Wizards: Machine Exercises to Keep You Fit!

You may want to have more firm neck and shoulder muscles, so that you can do all your desk work without feeling stressed out about your back, or having back pains interrupt your writing of that important report. You may want to have flatter, firmer abdominal muscles so you can wear that bikini or pair of swimming trunks without worrying about how you look. You may want leaner legs, so that wearing skirts or shorts won’t feel so awkward.

Whatever you’re after, exercise is bound to not only make you look good, but feel good about yourself too. In other words, you need to exercise, and you need to go to the gym to get the figure you want. But the gym is home to dozens of types of exercise machines. Which one should you use?

Before you begin that workout, you have to know under what category your exercise equipment falls. Cardio training machines increase your heart rate, and, after some period of stretching, are used to start off fitness training. Such machines will usually have digital read-outs, where you can see how far you’ve walked, and how many calories you’ve burned so far. Strength training machines, on the other hand, helps to build tension and strength in individual muscle types, as well as to maintain the results brought about by cardio-based exercise.

But which equipment should you use? Here are the top ten exercise machines -- and corresponding exercises -- presented in the order in which they should be used during a fitness workout:

The Roman Chair is a stretching machine designed to flex all your muscle groups in preparation for your workout. A cardio workout can tire muscles and even do damage to limbs in beginners. What a Roman Chair does is to get the muscles used to flexing, and to make sure that you don’t damage them if you overexert yourself.

Roman chairs come with their own directions on which legs to cross over what, and which muscle groups to stretch. Follow these directions and use a Roman Chair – or any other suitable stretching machine, before a workout.

An ordinary treadmill is a great, gentle begin to a cardio workout. Start by walking, as this will not stress your joints; then move up the speed and start jogging, and then running. Walking is good for your joints but running and jogging will allow you to burn more calories.

When you are ready to stop, slow the speed down to jogging, then walking. Do not stop immediately after jogging, as this will tire your muscles out prematurely. If you can, do not hold on to the handrails of the treadmill, since your grip on them lowers the intensity of your workout.

When you are done with the ordinary treadmill, make your way to an inclined track treadmill and slowly work your way up a steeper slope with a brisk walking pace. This can allow you to burn the same calories as you would while jogging.

A stationary bike is great for flexing your thighs, and for improving your breathing while exercising. As with the treadmill, start off slowly, then work your way to faster speeds; when you feel that you are done, work your way to slower speeds, and do not stop your exercise abruptly. If you can, exercise your upper body by moving it from side to side while pedaling, or pushing yourself forward and backward. This will keep your upper body moving, and, moreover, can keep you from getting bored on the bike.

A rowing machine is also great if you want to focus on the strength of your knees and pelvis while exercising your arms. There are two types available: the electronic and the wind-resistance machines. When using such a machine, be careful not to concentrate strength on your lower back, as this will cause trouble later.

A cross country ski machine can allow you to lose weight on your pelvic and waist area.

A stair climbing machine builds up your resistance, all while allowing you to flex and tone your leg muscles.

Free weights, such as dumbbells, can allow you to concentrate only on certain muscle groups. Some free weights can be arranged in a system, so that you can lift only what you can carry.

There are different weight machines available in your gym. They are safer to use than free weights, and they can allow you to build resistance and muscle tone through lifting greater weights.

When you are done, go to the ultimate exercise machine: the exercise pad. Sit down, relax, and concentrate on your breathing. If you think your muscles are still tense, go back to the Roman Chair and stretch.

Whichever exercise you use, do it well and properly. A good workout can happen only if you know how to care for your body first!