Well of Health ? How to Adjust Exercise Equipment For You

April 4, 2013

If you are a beginner to the?intimidating world of the gym, I would recommend asking for a free training session or at least to set up an appointment with a staff member to show you how to use key pieces of equipment. At Sound Mind and Body Gym, they have a great program that is set up to help new members, and I would hope every gym could set up something similar to make members feel more comfortable.

In my experience as a Fitness Coordinator there helping people get introduced to the gym?equipment, being a Spin and Group Fitness Instructor, and now being a Personal Trainer, I have seen people make huge mistakes in their form just from failing to size?equipment?properly. There are dozens of pieces of equipment to learn, so I just listed a few of them that I get the most questions about.

Spin Bike

1. Seat height: An easy way to size the seat height is to stand right next to it and adjust to seat so it is about hip height. Then sit down to test it. You should have a 10 to 15 degree bend in your knee when pedaling. Your legs should be extended, but not locked out. If you are reaching for the pedals, you are too high!
2. Foot Position:?If you don?t have spin shoes to clip into the bike, put your feet in the cage (or straps) so that the ball of your foot is pressing down on the center of the pedal. Your toe might not reach the edge, but that?s okay. If you have spin shoes, the same rule goes for the ball of your foot being aligned at the center of the pedal.
3. Fore/Aft: The seat moves forward and backward, so to figure this one out, sit on your seat that has already been adjusted for height. With your shoes in the straps, align your feet so they are level with each other (3 and 9 o?clock). Look straight down over your front knee, and you should see the middle of your foot because it should be centered with the pedal. If you can?t see your foot at all, you are too far forward. You should have about a 90 degree angle in your front knee.
4. Handlebar Height:?If you are a first-timer, please don?t lower the handlebars lower than your seat, unless you are just used to that position. You should have the handlebars in a position that is comfortable for your neck and back, with your body titled forward about 50 degrees. If your neck starts hurting, adjust the handlebars accordingly.

Weight Machines

If there is a picture showing you how to do proper form on the machine, use that picture. If you aren?t sure, sign up for a personal training session. It?s worth the money to pay and get it right instead of trying to figure it out on your own and injure yourself. ExRx has a huge directory of exercises with animations and explanations for you to check out too. I use this directory all the time, since there are plenty of exercises I have never even seen before.

A few things I end up saying to clients the most frequently:

1. Adjust the seat height, bar height, and/or cable height according to your height and range of motion?
2. Adjust the weight (if you aren?t sure, start off light, then move to a heavier weight)
3. Note these adjustments on your strength log so you don?t have to remember your adjustments everytime
4. Now you?re ready

Stability Balls

Photo Source

Using the wrong size for your body type could mean injury for you and incorrect form for your exercises. ?In general, when you sit on the middle of the ball, your feet should be flat on the floor and knees at a 90 degree angle (as seen above).

If you are buying a ball for?exercise, see the chart below:

Height ? ? ? ? Ball Size

<4?6? ? ? ? ? ? ? ?30cm

4?6?-5? ? ? ? ? ? ?45cm

5?-5?5? ? ? ? ? ? ?55cm

5?6?-6?2? ? ? ? ?65cm

>6?2? ? ? ? ? ? ? ?75cm

If you are buying a ball to use as an?office chair, a general rule of thumb is to use a ball with a maximum diameter 4 inches greater than your usual chair height. ?This is because you will usually sink into the ball slightly as you sit on it.

Others:

• Bosu Ball:?You can?t really size this one, but keep in mind that the more inflated they are, the easier it will be to stand on top of it. The less inflated they are, the more difficult and unstable it will be.
• Jump Rope: Punk Rope has the best page for this. In general, if you are a beginner, the top of the handles should reach close to the shoulder if you stand on one foot in the center of the rope.

References:

What are some other pieces of equipment that everyone should know how to adjust before using?

What is the worst mistake you have witnessed with gym equipment?

Related Posts

Tags: bosu ball, equipment, exercise, fit, how to, jump rope, size, spin bike, weight machines

Source: http://wellofhealth.me/2013/04/04/how-to-adjust-exercise-equipment-for-you/

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