Three Methods of Machine Based Training:
Maintain Good Posture, Train Through a Full Range of Motion, Control the Movement
Posture –
Align backrest so tailbone is in the crease of the seat, mid back and head should be supported by the backrest. If your height allows feet should be flat on the floor. You want to maintain this position while performing the movement.
Full Range of Motion –
Training through a full range of motion is the most effective way to build muscle and strength because it requires more muscle recruitment in comparison to a partial range of motion. If it is a rotational exercise, like a biceps curl the axes of rotation should be aligned. Meaning align your elbow with where the machine rotates (often identified with a red circle that has arrows on it).
Control –
While performing the exercise you want to control the movement. This is especially important for the down phase of the exercise. By controlling the down phase of the movement, also called the eccentric phase it trains your body to become stronger at absorbing force and controlling momentum. This can be important for fall prevention, which is a big concern for older adults. For example, if you trip and place your foot out in front of you it requires a certain amount of strength to slow your momentum down to not fall. This strength can be trained specifically for by controlling the down phase of an exercise.
Examples:
Leg Extension – Adjust the backrest so your knee joint is aligned with machines axis of rotation. The machines axis of rotation is often identified with a red circle. While taking your seat make sure your tailbone is in the crease of the seat, your mid back and head is supported by the backrest. Choose a weight you can control for a one count up, hold at the top for a count of one, and control on the way down for a two count.
Seated Chest Press – Adjust the seat height so the handles are aligned with the middle of your chest. Feet should be planted on the ground if your height allows. Again, your tailbone is in the crease of the seat, your mid back and head is supported by the backrest. Choose a weight you can control for a one count while pressing, hold for a count of one while fully extended, and control on the way down for a two count.