Exercise Equipment to Give Your Whole Body a Workout
If you've visited a gym with a professional, you've probably seen equipment that allows you to work out your entire body. It can range from expensive, heavy-duty, professional systems to smaller, do-it-all machines that you can use at home.
Whatever equipment you use, always "bake-in" progression and regression to help your students or clients improve their fitness. Keep in mind that even the finest equipment will only deliver results when it is used regularly.
All-in-One Exercise Systems
All-in-one exercise systems integrate the capabilities of several pieces of equipment into a single unit. They usually include a bench and squat rack for strength training and various attachments to perform a range of exercises designed to target muscles in the shoulders, arms abdominal, back, and legs. Some may have an electric pulley and cable system to provide resistance to help with weight training. Some all-in-one exercise systems, such as the Life Fitness G7 Home Gym have an adjustable resistance system which allows you to change the amount of weight you're using with a pin without getting up from your seat. Some of these machines can be folded down or stowed to save space.
Some all-in one exercise systems utilize a polymer-based rod called Power Rods that create tension to replace traditional iron weights. The Bowflex and Total Gym systems are examples of all-in-one exercise equipment which make use of this technology. These systems allow you to exercise your entire body without the use of weights. However, they do require you to do some strength training exercises with your body weight.
Other all-in-one exercise systems have the option of combining both weights, a pulley and cable system, such as the BodyCraft X3 System. This machine has a dual weight stack of 200 pounds that allow users to do a variety of exercises for strength training. It has a variety of attachments like longer and shorter bars with dual D-handles, single and double and stirrup handles.
Other all-in-one exercise equipment, like the Tonal and Tempo Studio, feature technology that aids in ensuring the correct posture during your workouts. Both of them utilize 3D sensors to monitor the location of 25 joints and compare them to other reference points, such as mirrors, which help you identify when your posture is off. The products provide real-time feedback to aid you in getting back into proper form. This feature can help reduce your risk of injury and make sure you are targeting the correct muscles in the most effective way. This is especially crucial when training athletes to participate in sports. For instance, if doing upper-body exercises that is similar to running blocking, you want to be sure you are working on the muscles required by the sport.
Weights
Weight training improves bone strength, muscle mass, and balance. It also helps to burn calories. Athletes can train using free weights (dumbbells, barbells) or machines that offer guided movement patterns or cables with handles and bars for various pull exercises. Resistance bands add resistance to bodyweight exercises, and are ideal for incorporating into the workouts of younger athletes or those who don't have access to weights.
When using weights, coaches must avoid putting young athletes in low rep ranges, which could lead to muscle soreness and injuries. Middle and high school athletes should generally use weights that can be lifted six or more times with proper form.
Tubing and Resistance Bands
Resistance bands and tubing are a flexible option for weight training. Professional athletes across all sports utilize them to improve performance, increase power and strength and build muscle without having to use heavy weights.
Since almost a hundred years, elastic resistance training has been used. All athletes of all ages, fitness levels, and genders utilize elastic resistance training to build muscle strength, speed and agility. Tubes and resistance bands are affordable and portable, and they can be paired with simple home exercises to create a complete fitness routine.
Flat resistance bands are strips of latex or stretchy fabrics. They have handles at both ends. When they are not in use, they can be rolled and stored in bags or backpacks. They are lighter than tube resistance bands and can be used for a variety of exercises.
Tube resistance bands are hollow, cylindrical tubes with an elastomer or plastic compound. They are designed to be affixed to a bar or door, pole or other stationary object. These bands are great for pulling and pushing exercises. They provide different levels of resistance based upon their thickness and tension. They are also more resilient than the standard flat resistance band and a lot of them have a built-in snap-guard that prevents overstretching.
One of the main advantages of using elastic resistance training is that it enables you to alter the focus on certain muscles during an exercise by altering the direction of the pull. A study conducted at Brigham Young University, for example, showed that the tubing was redirected to the front part of the leg during a step or squat exercise altered the focus of the hamstring and quad muscle groups.
Another advantage of using resistance bands or tubing is that they can be a good option for athletes who prefer to work on their own instead of working with a trainer or group. They're also great for travel since you can fit them in a suitcase or backpack and have access to your favorite workout routines.
Aerobic Machines
Cardio exercises boost endurance and strength in the cardiovascular system. They also burn calories and release a feeling-good chemical known as endorphins. Some of the most common forms of cardiovascular exercise are walking, jogging, using an elliptical machine as well as riding a stationary bicycle and climbing on a stair-climber. Equipment for indoor gyms is preferred over outdoor workouts for many reasons. The primary benefit of cardio equipment is that it offers a controlled environment and a programmable workout. A lot of machines come with built-in monitors that can track heart rate, distance and time for an improved experience.
Treadmills are a low impact cardiovascular exercise that can be utilized for walking, running or stair-climbing. Users can also adjust their speed, incline and resistance level. These features make treadmills an excellent choice for those suffering from knee problems or looking to tone up without putting too much pressure on their joints.
Stair climbers have become a popular cardio equipment as they exercise both upper and lower bodies simultaneously while burning a lot of calories. Stair climbers are made to resemble an endless flight of stairs. They strengthen the legs, core, and arms while focusing on muscles in the back, shoulders and shoulders.
The Jacob's Ladder is a truly unique piece of fitness equipment, offering a demanding, total-body workout. stationary bicycle exercise is shaped like a ladder and features separate rungs which function as foot platforms. The rungs are connected to a chain, which continues to move as the user climbs. The ladder moves at a pace determined by the user’s climbing speed.
Stationary bikes and treadmills are also popular cardio machines. They provide a full-body, low-impact cardiovascular workout. They can also be adjusted by users to their resistance to focus on specific muscles. For instance some ellipticals have the "Rolling Hills" program which adjusts the machine's resistance to simulate biking or running up hills. Other stationary bikes and ellipticals come with interval training programs to improve endurance.