Commercial exercise equipment - strength and durability

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Commercial exercise equipment is used in gyms, fitness centers, hotels, universities and any other non-residential locations. Residential exercise equipment is usually manufactured by the same companies that produce commercial machines and so they are normally of similar quality. This quality does of course vary depending on company, model and sometimes price range.

The biggest difference between residential and commercial exercise equipment is the strength and durability of the equipment. Commercial machines are made from stronger materials to enable them to endure between 12 and 18 hours of use on a daily basis. They are also built to be as versatile as possible in order to cater for a wide range of fitness levels. Commercial exercise equipment is also built for better stability so it can safely cope with a pounding workout.

The following are simple instructions on how to use commercial exercise equipment:

Treadmills

Use full strides, stepping heel-to-toe.

Only hold onto the handrails if you need the support.

Otherwise, keep your arms at your sides, swinging them as you would normally.

Always maintain a good posture, upright when running on a flat surface and leaning slightly forward when running on an incline.

Elliptical trainers

Good, upright posture is important to reduce the stain on the lower back.

Don't hold onto the stationary handrails too tightly. It is best to either hold the moving handles or swing your arms at your side.

Keep your feet well anchored in the footpads with your toes touching the 'stoppers' at the front.

Exercise bikes

Adjust the seat and handlebars so they are comfortable for your height. Your knees should be only slightly bent with the pedals at their lowest point.

Don't slouch or hunch your shoulders, keep an upright posture.

Use the pedal straps so your legs pull as well as push against the resistance.

Rowing machines

Keep your torso in an upright position, only arching your back slightly when pulling back.

Keep your elbows close to your body when you pull back.

Keep a steady pace throughout the workout.

Cross-country ski machines

Anchor your feet at the front of footpads so they don't slide with the forwards motion.

Lean your body slightly forward from the waist up.

Place the stomach pad just below your belly button.

When you push back with your feet, lift the heel.

Stair steppers

Keep an upright posture to avoid straining your back.

Don't lean forwards as this could cause you to lose your balance.

Hold onto the handrails to keep your balance but don't use them to support you.

Use your arms as though you were actually walking up stairs.

Keep your feet flat and anchored on the footpads to avoid straining the Achilles tendon in the back of the heel.

Free weights

Before you start learn technique and form from a trainer.

Anchor your feet and hold a sturdy position, either sitting or standing, when you pick the weights up.

Keep movements slow, steady and controlled.

Don't lift more than your body is able to cope with.

Spotters are important when lifting heavy weights.

Weight machines

Get some tips on technique and form from a trainer before you start.

Use slow, steady movements. Don't move the weights using momentum.

With both of the above, make sure you balance our workout to maintain equal strength in all major muscles and avoid to injuries to joints.

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