Exercise Equipment to Give Your Whole Body a Workout
If you've ever been to an establishment that is a professional you've probably seen equipment that lets you give your entire body a workout. It can range from expensive professional, heavy-duty systems to more compact, do-it-all equipment that you can 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. Remember that even the most effective exercise equipment can only produce results when used regularly.
All-in-One Exercise Systems
All-in-one exercise systems integrate the capabilities of several pieces of equipment into one unit. They typically include the squat rack, bench and other attachments for a variety of exercises that target muscles in the arms and shoulders, back, abdomen and legs. Some may include the pulley system and cable to offer resistance for weight training. Certain all-in-one exercise systems, like the Life Fitness G7 home gym include a selectorized system of resistance, which allows users to alter the weight they use by pulling a pin. Some of these machines can fold up or stored away to make space.
Some all-in-one exercise systems use the power of a polymer rod, also known as Power Rods that create tension to replace traditional iron weights. All-in-one models like the Total Gym and Bowflex systems use this type of technology. These systems offer a way to strengthen your entire body without the need for weights, but they still require you to do certain strength-training exercises using your own bodyweight.
home gym workout equipment -in-one fitness systems include an amalgamation of weights, a pulley and cable system, such as the BodyCraft X3 System. It has a dual weight stack of 200 pounds, which allows you to perform dozens different strength-training workouts. It comes with a variety attachments including short and longer bars, single and dual D-handles and stirrup handles.
Other all-in-one exercise systems, like the Tonal and Tempo Studio, incorporate technology that assists in ensuring proper form during your exercises. Both systems utilize 3D sensors to track the position of 25 joints, and compare them with other reference points, such as mirrors, to help you identify when your form is off. The devices then give real-time feedback that can aid you in getting back into proper form. This feature can help reduce your risk of injury as well as make sure you are targeting the correct muscles in the best possible way. This is particularly important when training athletes for sports. For example, if you're doing upper-body exercises that corresponds to run blocking, you should be sure you are targeting the muscle groups required 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), machines which provide controlled movements, or cables and bars for various pull exercises. Resistance bands can be used to add resistance to bodyweight exercises and are a great way to incorporate into the workouts of young athletes or those who don't have access to weights.
Coaches should be cautious about putting young athletes in low rep ranges while using weights. This can lead to muscle pain and injury. Athletes in middle and high school should be using weights that they can lift six times or more with proper technique.
Tubing and Bands of Resistance
Tubing and resistance bands are a flexible option for weight training. Professional athletes across all sports use them to improve performance, increase power and strength and build muscles without having to use heavy weights.
Since almost a hundred years, elastic resistance training has been utilized. It's now used by athletes of all fitness levels and ages to improve and train muscle strength, speed, and agility. Tubes and resistance bands are inexpensive and portable, and they can be used in conjunction with simple home exercises to complete a fitness routine.
Flat resistance bands consist of strips of latex, or stretchy fabrics. They have handles at both ends. They can be folded up and put in a backpack or suitcase when not being used. They are lighter than a tube resistance band and can be used for longer exercises.
Tube resistance bands are hollow, cylindrical tubes coated with rubber or plastic. They are typically designed to be attached to a bar, door or pole, or some other stationary object. These bands can be used for pushing or pulling exercises, and offer different levels of resistance based on their thickness and tension. They are also more durable than standard flat resistance bands, and many of them come with a snap-guard built-in which prevents overstretching.
The primary advantage of training with elastic resistance is the ability to alter the direction of the pull in an exercise. For instance, a study conducted at Brigham Young University showed that changing the direction of force in the squat exercise or step by redirecting the tubing or band to the front of your leg could alter the focus of muscles like the hamstring and quad.
Another benefit of using resistance bands or tubing is that they are a good option for athletes who prefer to work on their own instead of working with a group or trainer. You can also bring them along when you travel as they are compact enough to fit in the bag of a backpack or suitcase.
Aerobic Machines
Cardio exercises increase cardiovascular strength and endurance burn calories and trigger the release of feel-good chemicals known as endorphins. Walking, jogging and using an elliptical are some of the most popular cardiovascular exercises. While these exercises are able to be done outdoors, indoor gym equipment is usually preferred due to a variety of reasons. Cardio equipment has the principal benefit of providing a controlled environment that allows for a custom-designed exercise. Many machines come with built-in monitors that can track heart rate time, distance and distance for an improved experience.
Treadmills provide a low-impact cardio workout and can be used to simulate running, walking or climbing stairs. They also let users control their pace and incline as well as their resistance level. These features make treadmills an excellent alternative for those who suffer from knee problems or wish to get fit.
Stair climbers are a popular piece of equipment for cardio because they work the lower and upper body at the same time while burning off a lot of calories. Stair climbers are built to mimic an endless set of stairs. They are great for strengthening the legs and core, as well as the arms while targeting the muscles in the back, shoulders, and shoulders.
The Jacob's Ladder is a challenging total-body workout. The unique piece of equipment is designed like a ladder and has separate rungs that serve as foot platforms. The rungs of this unique equipment are linked to a continuous chain that moves as the user climbs. The ladder moves at a pace determined by the climber's speed.
Stationary treadmills and stationary bikes are also popular cardio machines. They offer a full body low-impact cardiovascular exercise. They allow users to adjust the resistance level to target specific muscles. Certain ellipticals come with a "Rolling Hills' program that adjusts the resistance of the machine to simulate riding or running up hills. Other ellipticals and stationary bikes come with interval training programs to increase endurance.