Exercise Equipment to Give Your Whole Body a Workout
If you've been to a professional gym, you've likely seen exercise equipment that allows you to give your body an exercise. It ranges from expensive professional, heavy-duty systems to smaller, do-it all machines that you can use at home.
No matter what kind of equipment, always "bake in" progress and regression so your clients or students improve their fitness. Remember that even the most effective exercise equipment will only yield results if used regularly.
All-in-One Exercise Systems
All-in-one systems combine several pieces of equipment into one unit. They typically have a bench and squat rack for strength training and an array of attachments that perform a range of exercises that target muscles in the arms, shoulders, back, abdomen and legs. Some might have a cable and pulley system to offer resistance to help with weight training. Some all-in one exercise equipment, such as the Life Fitness G7 home gym, have a selectorized system of resistance, which enables users to adjust the weight they're using by pulling a pin. Some of these machines can be folded or put away to save space.
Some all-in one exercise systems utilize an elastomer-based rod known as Power Rods that create tension to replace traditional iron weights. All-in-one systems like the Total Gym and Bowflex systems utilize this kind of technology. These systems let you train your entire body without using weights. However, they still require you to perform strength training exercises with your own body weight.
Other all-in one exercise systems come with a combination of both weights, a pulley and cable system, such as the BodyCraft X3 System. The machine has a dual weight stack of 200 pounds that allows you to perform a variety of exercises for strengthening. It also comes with a broad selection of attachments, such as bars that are long and short with double and single D-handles, ankle straps stirrup handles, rope handles and dual arm cuffs.
Other all-in-one exercise equipment, such as the Tonal and Tempo Studios, incorporate technology to ensure proper posture while working out. Both of them utilize 3D sensors to track the location of 25 joints and compare them with references, like mirrors, which help you identify the areas where your form is off. The products provide real-time feedback to assist you in regaining proper form. This feature can reduce the chance of injury and ensure that you are targeting the right muscles in the best way possible. This is especially important when training athletes to participate in sports. If you're performing an upper-body workout that corresponds with running blocking, for instance it is important to 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, barbells) or machines that offer guided movement patterns or cables with handles and bars to perform different pull exercises. Resistance bands provide resistance to bodyweight exercises and are a great way to incorporate into the workouts of younger athletes or those who don't have access to weights.
Coaches should be cautious about putting young athletes into low rep ranges when they are using weights. This could lead to injuries and muscle pain. High school and middle school age athletes should generally utilize weights they can lift six or more times with proper form.
Tubing or Resistance Bands
Tubing and resistance bands are a great alternative to weight training. Professional athletes in all sports use them to improve performance as well as increase strength and power and build muscles without the need for heavy weights.
Since nearly a century, elastic resistance training has been utilized. It's now used by athletes of all fitness levels and ages to improve and train the strength of muscles, speed and agility. Tubes and resistance bands can be used to create an entire workout. They are lightweight and cost-effective.
Flat resistance bands are typically comprised of strips of stretchy or latex fabric. They have handles connected to both ends. When not in use they can be rolled and put in a backpack or suitcase. They are lighter than tubes resistance bands and can be used for longer exercises.
Tube resistance bands are hollow cylindrical tubes made of the use of plastic or rubber compounds. They're typically designed to attach to a door, bar, pole, or other stationary object. They can be utilized for pulling or pushing exercises, and provide various levels of resistance, based on their thickness and tension. They're also more resilient than standard resistance bands, and often feature a built-in snap guard that protects against over-stretching and possible injury.
The main advantage of training with elastic resistance is the ability to change the direction of the pull in an exercise. For example, a study conducted at Brigham Young University showed that changing the direction of force during the squat exercise or step by directing the tubing band to the front of your leg altered the focus on quad and hamstring muscles.
Tubing or a resistance band can also be a great option for athletes who prefer working on their own rather than with a trainer or a group. They're also great for traveling since you can fit them into a suitcase or backpack and have access to your favorite exercises.
Aerobic Machines
Cardio exercises increase endurance and cardiovascular strength burn calories and trigger the release of the feel-good chemicals referred to as endorphins. Walking, jogging and using an elliptical are a few of the most popular cardiovascular exercises. Indoor gym equipment is preferred over outdoor exercise for a variety of reasons. The main advantage of cardio equipment is that it offers a controlled environment and a programmable workout. Many machines have built-in monitors to track heart rate as well as distance and time to provide a more accurate experience.
Treadmills are a low-impact cardiovascular workout that can be utilized for walking, running, or stair climbing. Users can also adjust their speed, incline and resistance level. These features make t read mills a great option for people who have knee problems or wish to improve their fitness.
Stair climbers are now a popular fitness equipment because they exercise both the lower and upper body at the same time while burning a lot of calories. Designed to mimic a never-ending staircase, stair climbers work the legs and core, while targeting muscles in the arms, back and shoulders.
The Jacob's Ladder is a challenging total-body workout. This unique equipment is shaped like a ladder and features separate rungs that serve as foot platforms. The rungs of this unique equipment are connected to a chain that moves as the user climbs. The ladder moves at a pace determined by the user's speed of climbing and allows them to select their own level of intensity.
Stationary bikes and treadmills are also popular cardio machines. They offer a full-body low-impact cardiovascular exercise. These machines allow users to adjust the resistance level in order to focus on specific muscles. Certain ellipticals feature a "Rolling Hills' program that adjusts the resistance of the machine to simulate running or biking up hills. Other ellipticals and stationary bikes have interval training programs that increase endurance.