Exercise Equipment to Give Your Whole Body a Workout
If you've ever been to an establishment that is a professional, you've likely seen exercise equipment that enables you to give your entire body a workout. It is available in a variety of expensive, heavy-duty, professional systems to smaller, do-it all machines that you can put to use at home.
No matter what type of equipment you are using, be sure to "bake-in" progression and regression to aid your clients or students improve their fitness. Keep in mind that even the finest equipment will only produce results if it is utilized regularly.
All-in-One Exercise Systems
All-in-one exercise systems integrate the functions of several pieces of equipment into one unit. They usually include an squat rack, a bench and other attachments for a variety of exercises that target muscles in the arms, the back, shoulders and legs. They could also have a pulley and cable system that provides resistance to help you train weights. Some all-in-one exercise systems such as the Life Fitness G7 Home Gym have an adjustable resistance system which lets you change the amount of weight you are using by simply getting up from your seat. Some of these equipments are portable or stowable to help make space.
Some all-in-one exercise systems use a polymer-based rod called Power Rods, which create tension to replace traditional iron weights. All-in-one models like the Total Gym and Bowflex systems utilize this kind of technology. bicycle for workout allow you to exercise your entire body without the use of weights. However, they still require you to do some exercises for strength using your own body weight.
Other all-in-one fitness systems combine both weights and an incline pulley system and cable such as the BodyCraft X3 System. This machine has a dual weight stack of 200 pounds that allows you to perform a variety of exercises for strength training. It comes with a variety of attachments including short and longer bars, single and dual D-handles and stirrup handles.
Other all-in-one fitness systems, such the Tonal and Tempo Studio, feature technology that assists in ensuring proper form during your exercises. Both of them use 3D sensors to monitor 25 joints, compare them with reference points such as mirrors and detect any changes in your posture. The devices then provide real-time feedback that will aid you in getting back into proper form. This feature can help lower the risk of injury, and ensure that you are targeting the right muscles in the best way possible. This is particularly crucial when training athletes for sports. If you're performing an upper-body exercise that is correlated with block-running, for instance you must ensure you're targeting the muscles needed by the sport.
Weights
Weight training improves the strength of bones, muscle mass, and balance. It also burns calories. Athletes can train using free weights (dumbbells or barbells) or machines that provide guided movements, or cables and bars for a variety of pull exercises. Resistance bands can be used to help with exercises using body weight and can be a great option to incorporate them into training for younger athletes or those without access to weights.
When using weights, coaches must avoid putting young athletes in low rep ranges which can result in injuries and muscle soreness. Middle and high school age athletes should generally utilize weights they can lift at least six times per week with proper form.
Resistance Bands or Tubing
Tubing and resistance bands are a great alternative to weight training. Professional athletes across all sports utilize them to improve performance and increase strength and power and build muscles without having to use weights that are heavy.
Since the beginning of time, elastic resistance training has been practiced for a long time. All athletes of all ages, fitness levels, and genders benefit from elastic resistance training to improve the strength, speed, and agility. Tubes and resistance bands can be used to create a complete workout. They are easy to carry and cost-effective.
Flat resistance bands are usually composed of strips of latex or stretchy fabric. They have handles that are attached to both ends. They can be rolled up and placed in a backpack or suitcase when not in use. They're lighter than tube resistance bands and can be used for a wider variety of exercises.
Tube resistance bands consist of hollow, cylindrical tubes coated with rubber or plastic. They are designed to be fixed to a door, bar, pole or other stationary object. They can be utilized for pulling or pushing exercises, and provide different levels of resistance based on their thickness and tension. They're also more durable than regular resistance bands and typically come with a snap guard that protects against over-stretching, which could cause injury.
The primary benefit of using elastic resistance is the ability to alter the direction of the pull in an exercise. A study at Brigham Young University, for example, showed that the tubing was redirected to the front of the leg during a squat or step exercise altered the focus of the hamstring and quad muscles.
Another advantage of using resistance bands or tubing is that they are an excellent option for those who prefer working independently instead of working with a group or trainer. They're also ideal for travel because you can put them in a suitcase or backpack and be able to access your favorite exercises.
Aerobic Machines
Cardio exercises increase cardiovascular strength and endurance. They also help to burn calories and release a feeling-good chemical called endorphins. The most well-known types of cardiovascular exercise include walking and jogging on an elliptical machine as well as riding a stationary bicycle and climbing on a stair climber. Although these exercises can be performed outdoors, indoor gym equipment is often preferred for a variety of reasons. The main advantage of cardio equipment is that it creates an environment that is controlled and allows for a custom workout. Many machines come with built-in monitors that track heart rate as well as distance and time to provide a more accurate experience.
Treadmills provide a low-impact cardiovascular workout and can be used to simulate walking, running or climbing stairs. Users can also control their speed, incline and resistance level. These features make treadmills a great alternative for those who suffer from knee problems or wish to improve their fitness.
Stair climbers have become a popular exercise equipment since they work both the lower and upper body at the same time, while burning lots of calories. Designed to mimic a never-ending climb up a flight of stairs, stair climbers strengthen the core and legs while focusing on muscles in the arms, back and shoulders.
The Jacob's Ladder is a more unique piece of fitness equipment, offering an intense, total-body workout. This unique equipment is shaped like a ladder and features separate rungs which function as foot platforms. The rungs of this rare equipment are linked to a continuous chain that moves when the user climbs. This causes the ladder to move at a speed determined by the user's speed of climbing and allowing them to select their own intensity.
Stationary treadmills and stationary bikes are also popular cardio machines. They provide a full-body low-impact cardiovascular workout. These machines let users adjust the resistance level in order to focus on specific muscle groups. For example some ellipticals have an "Rolling Hills" program which adjusts the machine's resistance to simulate biking or running up hills. Other ellipticals and stationary bikes feature interval training programs to increase endurance.