ACSM Information On… Selecting and Effectively Using Home Weight Machines

There are many well-documented health and fitness benefits associated with building and maintaining muscle mass. Finding a convenient, affordable fitness facility can present barriers that may prevent a person from participating in weightlifting . Some people prefer to set up a home , and this brochure will explain what to look for in home weight machines.

A COMPLETE PHYSICAL ACTIVITY PROGRAM Using home weight or resistance training lever, which allows one to push or pull A well-rounded physical activity program includes equipment is an excellent way to tone and and bend the rod. Resistance is modified aerobic and exercise, but strengthen the body’s muscles. These by attaching or detaching rods. not necessarily in the same session. This blend helps machines allow an individual to perform • Flexible Bands: Also called weight maintain or improve cardiorespiratory and muscular fitness and overall health and function. Regular many exercises at home without requiring straps, these are much like flexible rods. physical activity will provide more health benefits than much space. A home weight machine – The bands are attached to the lever by sporadic, high intensity workouts, so choose one large machine with multiple stations – cables and stretch as the user pushes or exercises you are likely to enjoy and that you can takes up considerably less space than pulls the lever arm. Band thickness and incorporate into your schedule. specialized costly machines and is more the number of bands applied determine ACSM’s physical activity recommendations for healthy cost-efficient. resistance. adults, updated in 2011, recommend at least 30 • Individual Body Weight: A platform on Home weight machines come in different minutes of moderate-intensity physical activity which the user sits or lies is mounted on (working hard enough to break a sweat, but still able styles and sizes. They use forms of tracks. Pushing or pulling on cables to carry on a conversation) five days per week, or 20 resistance, including: moves the platform, along with a minutes of more vigorous activity three days per • Weight Stacks: A number of plates percentage of the user’s body weight. week. Combinations of moderate- and vigorous- stacked upon one another, using a intensity activity can be performed to meet this Resistance is altered by increasing or system of cables and pulleys to move the recommendation. decreasing the angle of the platform to weight. Resistance can be increased or the floor. Examples of typical aerobic exercises are: decreased by simply moving a pin up or • Walking • Running down to change the amount of weight SAFETY CONSIDERATIONS • Stair climbing lifted. can be hazardous if safety • Cycling • Hydraulic Pistons: Similar to a shock guidelines are not followed. Some basic • Rowing absorber. As you move through a range guidelines to follow are: • Cross country skiing of motion, the fluid moves from one • Don’t use defective equipment. Beware • Swimming. compartment to another. Resistance is of broken bolts, frayed cables, broken In addition, strength training should be performed a increased or decreased by changing the chains or loose cushions. minimum of two days each week, with 8-12 lever arm and adjusting the valves, which • Observe proper lifting techniques. repetitions of 8-10 different exercises that target all controls the amount of force required to • Make sure weight machines are properly major muscle groups. This type of training can be accomplished using body weight, resistance bands, push fluid out. adjusted to your body size. free weights, medicine balls or weight machines. • Flexible Rods: Attached by cables to a • Inhale when you lower a weight, and exhale when you lift a weight. resistance is lower at beginning of STAYING ACTIVE PAYS OFF! • Always warm up properly prior to any movement Those who are physically active tend to live longer, weight training activities. • Disadvantages: May feel unnatural; healthier lives. Research shows that moderate • Protect your back from dangerous resistance is different throughout entire physical activity – such as 30 minutes a day of brisk positions. range of motion; extremely difficult walking – significantly contributes to longevity. Even a • Lift weights from a stabilized position on toward end; may be difficult to control at person with risk factors like high blood pressure, seats or rollers. the end of the range of motion diabetes or even a smoking habit can gain real benefits from incorporating regular physical activity • If available, fasten seatbelt securely. INDIVIDUAL’S BODY WEIGHT into their daily life. • Stay away from moving parts and weight • Advantages: Easy to assemble; easy to plates. As many dieters have found, exercise can help you move; easy to store; can vary muscle • Perform exercises through a full range of stay on a diet and lose weight. What’s more – regular groups trained by changing body motion. exercise can help lower blood pressure, control blood position sugar, improve cholesterol levels and build stronger, Small children should be kept away from • Disadvantages: Resistance is limited to denser bones. home weight machines. Children and about 50 percent of user’s body weight; THE FIRST STEP adolescents can safely perform some awkward to get into starting position Before you begin an exercise program, take a fitness strength training exercises, provided that USING HOME WEIGHT MACHINES test, or substantially increase your level of activity, they have adult supervision and are Remember to maintain proper body make sure to answer the following questions. This taught the proper techniques. position and mechanics, ensuring that you physical activity readiness questionnaire (PAR-Q) will help determine if you’re ready to begin an exercise MAINTENANCE AND DURABILITY are isolating the muscles specific to each routine or program. CONSIDERATIONS exercise. To reduce strain on your lower • Has your doctor ever said that you have a heart • Follow the manufacturer’s recommended back, avoid movements which cause the condition or that you should participate in physical maintenance schedule. back to twist. Follow proper exercise activity only as recommended by a doctor? • Complete and return the warranty to technique and machine instructions. Allow • Do you feel pain in your chest during physical ensure adequate coverage of the for adequate rest periods between sets — activity? machine. approximately one to two minutes. • In the past month, have you had chest pain when you were not doing physical activity? PERFORMANCE AND OPERATION Do not lift beyond the limits of your • Do you lose your balance from dizziness? Do you CONSIDERATIONS individual strength. Pronated grips (palms ever lose consciousness? • Machines should adequately adjust to away from you) are appropriate for • Do you have a bone or joint problem that could be the proper body position. presses and pulls. Supinated grips (palms made worse by a change in your physical activity? • Check for comfortable seat and hand toward you) are used for exercises such • Is your doctor currently prescribing drugs for your grips. as curls. The first set should be a blood pressure or a heart condition? • Do you know of any reason you should not • Consider size of the assembled unit or weight you can move easily for at least participate in physical activity? units. Your home should have enough ten repetitions. Perform only one set of If you answered yes to one or more questions, if you free space to accommodate the each exercise during the first workout. are over 40 years of age and have recently been machine. Be sure to determine your Muscle soreness a few days after your inactive, or if you are concerned about your health, available space before purchase. workout is common, but excessive and consult a physician before taking a fitness test or • Consider mobility of the assembled unit, persistent soreness indicates you’ve substantially increasing your physical activity. If you if this is a desire. trained too hard. answered no to each question, then it’s likely that you • Consider storage and time to assemble can safely begin exercising. People who are beginning an exercise and disassemble the unit. program will get maximum benefit from PRIOR TO EXERCISE ADVANTAGES AND performing one set of 8-10 repetitions on Prior to beginning any exercise program, including the DISADVANTAGES each exercise. When you reach a point activities depicted in this brochure, individuals should seek medical evaluation and clearance to engage in that you are able to do 11-12 repetitions WEIGHT STACKS activity. Not all exercise programs are suitable for easily, add more resistance. If, after • Advantages: Resistance feels natural everyone, and some programs may result in injury. adding more weight, you are only able to and constant throughout a range of Activities should be carried out at a pace that is do 8-9 repetitions, stay with that weight comfortable for the user. Users should discontinue motion; easy to chart progress until you can again complete ten or more participation in any exercise activity that causes pain • Disadvantages: Heavy and bulky; hard repetitions per set. If, after adding the or discomfort. In such event, medical consultation to get home; difficult to assemble; difficult weight, you can only do 4-6 repetitions, should be immediately obtained. to move after assembled you have added too much weight. HYDRAULIC PISTONS If you quit weight training for an extended • Advantages: Lightweight; easy to move period of time, get back into your program • Disadvantages: Resistance varies with at an easy pace. Returning to the last pace and effort; difficult to chart progress weight lifted may cause injury and delay FLEXIBLE RODS AND BANDS progress. • Advantages: Lightweight, easy to move;

ACSM grants permission to reproduce this brochure if it is reproduced in its entirety without alteration. The text may be reproduced in another publication if it is used in its entirety without alteration and the following statement is added: Reprinted with permission of the American College of Sports Medicine. Copyright © 2011 American College of Sports Medicine. This brochure is a product of ACSM’s Consumer Information Committee. Visit ACSM online at www.acsm.org.