Women-friendly workout machines
Some women aren’t comfortable lifting free weights and barbells, but they still need to mix resistance training with cardio to get in optimal shape, says Robin Cortez, director of team training for Chuze Fitness, which has clubs in California, Colorado and Arizona. An array of machines provide good alternatives for women “who are intimidated by barbells and bumper plates and squat racks,” Cortez says. Here are nine user-friendly gym machines women can use to get in shape:
Smith machine
This machine, comprised of a vertical bar fixed within steel rails, is an alternative to free weights and barbells. Use just the bar or attach weights to do a variety of exercises, such as shoulder presses, dead lifts and squats — all of which can help build muscle. This piece of equipment is user-friendly, particularly to people new to weightlifting, says Brandon Dunston, a trainer at Washington Sports Clubs in the District of Columbia. “If someone doesn’t know how to do a certain exercise, that’s OK, the machine puts you in a position to do it,” he says. “For a novice, this is a good way to start.”
Water rower
This machine provides a “total body workout,” says Darek Oborski, a trainer at Washington Sports Clubs. Exercisers sit in the water rower and place their feet in footrests while grabbing a handle, then move up and back, simulating a rowing motion. The machine incorporates lower body pushing with upper body pulling. Serious rowers use this device to train when the weather doesn’t allow them to row outdoors, Oborski says. It’s also good for women who suffer postural issues from spending hours sitting and typing at their desks, says Jonathan Jordan, a personal trainer and group fitness instructor for an Equinox health club in San Francisco.
Glute machine
This device helps you target your glutes. With some machines, the exerciser stands and lifts weight backward with her foot. With other machines, the user lies on her abdomen, her forearms resting on pads, places a foot on a platform and lifts, one foot at a time. Users of this machine can choose how much weight to lift. “Women who work desk jobs are generally weak in the glutes from long periods of sitting,” Jordan says. “This can lead to chronic back pain and other issues. So glute activation and strengthening work is a must. I suggest starting with higher reps of 12 to 20 and lighter weight.”
Hack squat
Plenty of women want to tone their lower body — and this machine is for them. The exerciser places her back against the back pad of the machine and hooks her shoulders under shoulder pads, placing her feet on a platform. There are weights on a bar above the shoulders. The user lowers the unit, bending her knees, then raises it. Cortez says women are at risk for osteopenia and osteoporosis, medical conditions involving decreased bone density and weak bones, “and need to use total body resistance training [in which muscles work against a weight or force] to fight off these risks.” Hack squats are a good way to do resistance training.
Total Gym Core Trainer
The name suggests a complicated contraption, but this machine is simple and easy to use. It consists of a rolling glide board with a pad and handles at the top that allows users to execute a variety of planks, scrunches and pikes, which help strengthen the abdomen, back, hips and shoulders. Users can design their exercises based on their strength and ability. “It’s simple, and you don’t need a lot of upper-body strength to use it,” Oborski says. “This more closely mirrors what we do throughout the day, making the machine relevant and beneficial to us not only in the gym but outside of it as well,” Cortez adds.
Treadmill
Running on a treadmill is a great way to get into better shape, says Jenny Harkins, a certified group fitness instructor and owner of Treadfit, a fitness facility in Chicago. “The treadmill is a versatile machine for women looking to lean out,” she says. “By adjusting the speed and incline throughout a workout, women can hit multiple muscle groups while targeting stubborn fat. While running on the treadmill targets all of the muscles in the legs, hips and glutes, inclines on the treadmill particularly strengthen the glutes, quadriceps, hamstrings and calf muscles.” She recommends working out on a treadmill three to five times a week, depending on your fitness goals, for a half hour per workout.
Stationary bike
Riding a stationary bike — either alone or in a class like SoulCycle — is an excellent way to work up a healthy sweat. “It’s a great option for women looking to burn calories and firm up,” Harkins says. “Spinning at a moderate pace is not only easy on the joints but provides a great cardio workout. Women can ramp up the fat burn by including bursts of intensity and resistance. Start with several 30-second bursts that leave you breathless, returning to a moderate pace to recover in between each.”
Pull-up assist
Many women say they can’t do a pull-up, but that’s not necessarily true, Cortez says. “Unassisted and untrained, sure, pull-ups can be incredibly difficult if not impossible. But, with this machine, we’re afforded a starting point,” she says. “The machine offsets a person’s weight so you can start small. Gradually, you can increase the weight that you pull while you decrease the amount the machine assists with, and there you have a fighting chance at ultimately executing a pull-up on your own.”
FreeMotion Dual Cable Cross
With its sturdy metal body and arms, this machine vaguely resembles a miniature version of the power loader the heroine Ripley, played by Sigourney Weaver, used to conquer the monster at the end of the 1986 movie “Aliens.” Its array of cables allows you to do a variety of resistance exercises — one reason Cortez loves it. “The sky’s the limit on this machine!” she enthuses. “Simple, complex, basic, difficult — you can do just about anything on this machine. You can perform exercises while seated, standing, kneeling, supine — talk about multi-purpose!” You can work on every part of your body with this machine.
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9 Useful Gym Machines for Women originally appeared on usnews.com
