Whether you’re a beginner or an experienced gym goer, you should be pumping iron. Here’s how to do it right. By Li Yuling.
Few women venture beyond the studios and treadmills in gyms. “Most women prefer to attend fitness classes instead of working out on machines,” says Wendy Cho, master trainer at True Fitness. She adds that many are intimidated and unsure of how to configure the equipment to suit their needs. Others think weight training will make them as chunky as the men.
But the truth is, there is much to gain from working out with machines – especially if you’re a gym virgin. “Machines are great for beginners,” says Wendy. As they are designed to move in a specific direction, you can comfortably use them without worrying about how to sit or stand, she explains. One more thing: Each set-up can be tweaked to suit varying fitness levels, so it’s not true that machines are just for the “hardcore”.
To help you get started, we asked Wendy to recommend the five best machines. She even designed a full-body workout plan around these machines that you can do in 15, 30 or 60 minutes. And don’t worry about hurting yourself or looking stupid. True Fitness ambassador Jaymee Ong demonstrates the right form to adopt – and the common mistakes to avoid.
Do the circuit twice or thrice a week and you should feel the difference in 21 days!
Choose from any of these circuits that involve the use of all five machines. Each set should comprise 10 to 15 reps.
Circuit A (15 minutes) Complete one set at one machine before moving on to the next. Do two to three rounds.
Circuit B (30 minutes) Do circuit A and then three minutes of cardio* after each round. Do up to three rounds.
Circuit C (60 minutes) Do three minutes of cardio* between each set. Do up to three rounds.
*Cardio Wendy recommends the elliptical as it works both the upper and lower body.