The Life Fitness Signature Series resistance machines are the first pieces of equipment to your left as you enter the fitness room from the reception corridor. The Life Fitness Signature Series resistances machines are great for beginners, those coming back from an injury and if an advanced trainer then these are good to use to vary your training programme. If you are looking to further enhance your health and fitness then look through the Sussexsport fitness training philosophy tab on the left.
The Life Fitness Signature Series resistance machines allow you to isolate certain muscle groups, have easy to use weight increments and all machines have instructional panels on them for prompts when working out.
As you enter the fitness room the first machine to your left (directly through the door) is the leg curl, a hip dominant movement. The leg curl targets the muscle on the back of the leg, this primary mover is the hamstring muscle. This muscle is often neglected and overlooked in favour of the quadricep which is the primary muscle when using the leg extension machine (knee dominant movement). If the strength ratio is too great between the hamstrings and quadriceps injuries around the knee joint may occur.
The third leg machine in the sequence (opposite the drinks fountain) is the leg press (knee dominant movement). The primary muscles worked during this exercise are the glutes, hamstrings, quadriceps and calves. This movement works for flexing and extending the ankles, knees and hips. Situated behind the leg press is the abductor machine and behind this the adductor machine. Although the video shows one machine for both exercises, Sussexsport has a machine for each exercise.
The first upper body machine you encounter when entering through the main fitness room door is the pulldown (a vertical pull exercise). The pulldown primary muscle worked is the latissimus dorsi. Next to the pulldown is the chest press, a horizontal push exercise. The chest press primary muscle activated is the pectoralis major.
The third of four upper body resistance machines is the row/rear delt row. The primary muscles worked in the horizontal pull movement are the latissimus dorsi, trapezius and rhomboids. The grip placement will determine which muscle group you emphasise during the exercise. The last machine in the upper body sequence is the vertical push movement, the shoulder press. The primary muscles worked in this exercise are the deltoids.
To keep a balance of the body you need to perform exercises in all six movement planes (knee dominant, hip dominant, vertical push, vertical pull, horizontal push and horizontal pull). For further resistance exercises, click on the Sussexsport fitness training philosophy tab on the left. This tab will take you to cable, dumbbell and barbell exercises for all fitness abilities. If you are new to training, simply start at level 1 for all exercises listed. For further help ask a member of the Sussexsport fitness team who are all level 2 instructors and on the Register of Exercise Professionals (REPs).