Good results via proper gym equipment use

By Sharon Chang
Translated by S. Ying

Lack of exercise and overeating are a common challenge for urban residents. And, if you don't exercise enough, your muscles turn into fat tissue, you become obese and your metabolism slows down. While all sorts of gym equipment is available to help solve this problem, a big question is how to use it correctly without getting hurt. TRUE Fitness personal trainer Danny advises that one can start with cardio, then do some weight training and finish with stretching to relax the muscles.

　
左圖：坐式腳踏車能減少膝關節的壓力。
右圖：加強背部肌肉訓練，有助於保持良好身型，不再駝背

For first-time gym-goers, Danny recommends a 10-15 minute running routine on the treadmill. The correct posture for running is to keep your head high so that your chest is forward, with relaxed hands, and running so that your toes hit the ground first. If you have bad knees then it is recommended that you ride a stationary bike to minimize the impact on these joints.

　
Left: Posture for the treadmill: Keep your head high so that your chest is lifted forward.
Right: Do not use both hands to hold onto the treadmill to avoid leaning forward and causing imbalance.

Sitting too long will weaken back muscles. To counter the effects of sitting for a long time, one must keep their shoulders open and back upright. Using a leg press targets hip and thigh muscles, and one must remember to keep their feet and shoulders the same distance apart. To protect your knees, be careful to not point your knees inward when applying pressure.

　
Left: The leg press strengthens your lower body as you use your legs to push the seats back.
Right: Stretching will help relax your muscles after exercise.

At the end of exercise, take time to stretch and fully relax your muscles. Many people fall into the bad habit of poor posture when exercising, causing sports injuries, so a personal trainer is recommended when using gym equipment in order to prevent this and to assure the best results.