1. Avoiding Injuries on Tonal

One of the best things about Tonal is the ability to choose and personalize your workouts according to how hard you wish to push yourself or how you need to manage your physical limitations at any given time.

These are a few of our best practices to avoid injury on Tonal, regardless of your workout goals:

Always double-check that the arms of Tonal are locked before you begin any movement.
Never position yourself beneath the arms during movements.
When using the Smart Bar always ensure that Bar Mode is on.
Do not use the bar if only attached to one arm. An improperly attached bar could swing and cause injury.
Do not hang on or from the arms or hang objects from the arms or any other parts of the Tonal trainer. The trainer arms are not designed for chin-ups.
Do not pull the cable in a direction that is not in line with the Tonal arms if the weight exceeds 100 lbs. per arm.
Do not use the bar for a Smart Handle movement.
Do not use the Bar Control Module on other accessories.
Do not use only one of the trainer arms when performing Aero movements. Always attach the Tonal rope accessory with dual T-Lock to both arms while performing Aero movements to ensure proper functionality, the integrity of the machine and to optimize your safety.
Do not let the cable retract into the trainer arms at full speed. Guide your accessories with some tension as the cable retracts.

Although not always possible, it’s advised that children do not play in the vicinity of Tonal. Ensure that the arms are properly stowed when not in use and that all smart accessories are kept out of reach. Please keep in mind that Tonal is designed to be used by adults. Children over the age of 15 may use Tonal under direct adult supervision when approved by a physician.

2. Consult with your physician

Before taking on a new challenge in your fitness journey, make sure to consult with your doctor. This is especially important if you have any conditions that would normally hinder your ability to workout, such as shortness of breath or limited mobility.

When injured or in recovery, you might want to consider replacing movements to make sure you’re working on your mobility while staying safe and preventing further damage.

If you use any electronic medical device such as implanted pacemakers, defibrillators, and insulin pumps, always seek medical approval before using Tonal and Smart Accessories. If you suspect they are already interfering with your medical device, please pause using Tonal and consult your physician and medical device manufacturer for information specific to your device. Learn more.

3. Start slowly

We understand that when you first receive your Tonal, you’ll likely be super excited to start building your strength. But no matter how experienced you are with strength training, it’s important to start out slow while getting acquainted with your trainer and getting the basics of digital weights down.

As you grow into a total Tonal pro, you’ll be able to train safely and get the most out of your sessions. We recommend that you read the Tonal Quick Start Guide to get started on the right foot.

4. Use proper form

While sometimes underestimated, proper form is one of the most efficient ways to avoid injury and maximize gains. Your trainer will also give you tips on how to improve your form during your workout using Coaching Cues, but if you are ever unsure of how to perfectly perform a movement, allow our expert coaches to show you how. Demos are only one touch away!

5. Breathe with your movements

Another way Tonal coaches can help you optimize your workout is by teaching you proper breathing techniques. When you lift, use smooth and steady movements. Exhale as you lift and inhale as you slowly release the weight. Do your best to never hyperventilate or hold your breath when training.

6. Adjust weights as needed

Proper exercise shouldn’t feel painful for muscles and joints. It’s important to keep your normal limitations in mind and avoid over-exerting your body with excessive weight. It’s very easy to adjust the weight manually, or you can use Dynamic Weight Modes to let the trainer help you adjust your weights intuitively to help you become your strongest.

7. Stay hydrated

Sometimes it’s easy to underestimate that little things like being dehydrated when you’re exercising can have an impact on your workout. Make sure to drink water before, during, and after your workout. Learn more about the impact of hydration on your performance and alternative ways to stay hydrated.

8. Take breaks

Don’t feel pressured to keep up with the rhythm of your program or class. Our coaches will often remind you, to take a short break whenever you feel like you need it. Drink some water, catch your breath, and loosen your muscles before jumping back into the workout. You can always use the pause button so you don’t feel like you’re missing a beat, or are rushed to start your workout again.

9. Get plenty of sleep

There’s no shortage of expert medical recommendations on how to catch some Zs. Not only does strength training help you sleep better, it also encourages you to get enough rest. Ensuring your body has a chance to recover is an incredible way to optimize your well-being and maximize your performance.

10. Listen to your body

The human body is incredibly efficient at communicating what it needs. Sometimes all you need to do is pay a little attention! Drinking plenty of water throughout the day, getting your nutrients by enjoying yummy meals, and taking a cat nap or two on those especially tiresome days are all ways you can respond to what your body may be signalling.

When working out, find your pace and respect your limits. We have a magnificent workout guide that accommodates all experience levels and goals, whether you’re looking to get lean, build muscle, or simply improve your fitness.

If you need help staying safe while working out or would like to learn more about training best practices, feel free to give us a call at 855-MY-TONAL.

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