Watch Out: How Exercise Equipment Is Taking Over And What We Can Do About It
Exercise Equipment to Give Your Whole Body a Workout
If you've ever been to an elite gym you've probably seen equipment that lets you give your entire body an exercise. It ranges from expensive professional equipment, heavy-duty, and powerful to smaller, do-it-all machines that you can put to use at home.
No matter what kind of equipment, you must "bake in" progression and regression so your clients or students can improve their fitness. Be aware that even the most powerful equipment will only produce results if it is utilized regularly.
All-in-One Exercise Systems
All-in-one fitness systems combine the functions of several pieces of equipment into one unit. They typically have the squat rack, bench and attachments for a variety of exercises that target muscles in the arms, shoulders, back, abdomen and legs. They may also have a pulley and cable system that provides resistance to help you train weights. Certain all-in-one exercise equipment, such as the Life Fitness G7 home gym come with a selectorized method of resistance that allows users to adjust the weight they're using by pulling a pin. Some of these machines can be folded down or stowed to save space.
Some all-in one exercise systems use a polymer rod referred to as Power Rods to create tension instead of traditional iron weights. All-in-one models like the Total Gym and Bowflex systems use this type of technology. These systems allow you to train your whole body without the use of weights. However, they do require you to do some exercise routines for strength using your bodyweight.
Other all-in-one exercise systems have an amalgamation of weights and a pulley and cable system, for instance the BodyCraft X3 System. This machine has a dual 200-pound weight stack that lets you perform many different strength-training exercises. It also comes with a broad selection of attachments, such as bars that are long and short as well as double and single D-handles, ankle straps, stirrup handles, a rope handle and two arm cuffs.
Other all-in-one exercise equipment, like the Tonal and Tempo Studio, include technology that assists in ensuring the correct posture during your exercise routine. Both products make use of 3D sensors to track the position of 25 joints, and compare them to reference points, such as mirrors, to help you identify the areas where your form is off. They also provide real-time feedback to help you get to regain your posture. This feature can help reduce your risk of injury and ensure that you are working the right muscles in the most effective way. This is especially crucial when training athletes to participate in sports. If you're doing an upper body workout that corresponds with run blocking, for example, you should make sure that you're targeting muscles required by the sport.
Weights
Weight training improves muscle mass, bone strength and balance. It also helps to burn calories. Athletes can train with free weights (dumbbells or barbells) or machines that offer instructions for movement or cables with handles and bars for a variety of pull exercises. Resistance bands can be used to add resistance to bodyweight exercises, and are great for incorporating into the workouts of young athletes or those who don't have access to weights.
When using weights, coaches should be cautious about putting young athletes into low rep ranges, which could result in injuries and muscle soreness. Middle and high school age athletes should generally use weights that they can lift six or more times, with proper form.
Tubing and Bands of Resistance
Tubing and resistance bands are a great alternative to weight training. Professional athletes in all sports utilize them to increase performance, increase power and strength and build muscles without having to use heavy weights.
Since almost a hundred years elastic resistance training has been practiced for a long time. Athletes of all ages, fitness levels, and genders use elastic resistance training to increase the strength of their muscles, speed and agility. Tubes and resistance bands can be used to create a complete workout. They are portable and cost-effective.
Flat resistance bands are strips of latex, or stretchy fabrics. They have handles at both ends. When not in use they can be folded and stored in bags or backpacks. They are lighter than tube resistance band and can be used for longer exercises.
Tube resistance bands consist of hollow cylindrical tubes that are coated with plastic or rubber. They're usually designed to be attached to a door, bar, pole, or other stationary object. They are ideal for pushing and pulling exercises. They offer various levels of resistance based on their thickness and tension. They are also more resilient than regular flat resistance bands and many come with a snap-guard inbuilt that prevents overstretching.
The most significant advantage of training with elastic resistance is the ability to change the direction of pull during an exercise. For instance, a study conducted at Brigham Young University showed that altering the direction of force in an exercise like a squat or step by directing the tubing or band towards the front of your leg changed the focus of the muscles like the hamstring and quad.
Tubing or a band of resistance is also an ideal option for those that prefer to work alone rather than with a trainer or group. You can also bring them along when you travel, as they are small enough to fit into luggage or backpacks.
Aerobic Machines
Cardio exercises improve cardiovascular strength and endurance, burn calories and stimulate the release of a variety of chemicals that are known as endorphins. The most well-known kinds of cardiovascular exercises include walking or jogging, using an elliptical machine or a stationary bike and climbing on a stair climber. Although home gym equipment can be done outdoors, indoor gym equipment is typically preferred for a variety of reasons. Cardio equipment has the principal benefit of providing the control of an environment that allows for a custom-designed exercise. Many machines come with built-in monitors that can track heart rate as well as distance and time to provide an enhanced experience.
Treadmills are a low-impact cardiovascular workout that can be used for running, walking or stair-climbing. They also let users regulate their speed as well as the incline and resistance levels. These features make treadmills a great option for those with knee issues or who want to tone up without putting too much pressure on their joints.
Stair climbers are now a popular fitness equipment because they work both the lower and upper bodies simultaneously, while burning lots of calories. Designed to mimic a never-ending flight of stairs, stair climbers build strength in the legs and core, while targeting muscles in the back, arms and shoulders.
The Jacob's Ladder is a truly unique piece of fitness equipment that offers a demanding, total-body exercise. This rare equipment is shaped like a ladder and features separate rungs that function as foot platforms. The rungs are attached to a chain that is constantly moving as the user climbs. The ladder moves at a rate determined by the climber's speed.
Stationary bikes and ellipticals are another popular type of cardio machine since they offer a low-impact, full-body exercise. They also allow users to adjust their resistance to focus on specific muscle groups. Certain ellipticals come with an "Rolling Hills' program that alters the resistance of the machine to simulate riding or running up hills. Other stationary bikes and ellipticals have interval training programs that increase endurance.