Exercise Equipment to Give Your Whole Body a Workout
If you've been to a professional gym you've probably seen equipment that allows you to give your entire body an exercise. The equipment ranges from heavy-duty professional equipment to smaller machines that can be used at home.
Regardless of the type of equipment, you must "bake in" progression and regression so your clients or students improve their fitness. Be bicycle for workout that even the most powerful equipment can only yield results if it is utilized regularly.
All-in-One Exercise Systems
All-in-one exercise systems combine the functions of several pieces of equipment into a single unit. They usually include a bench, squat rack, and attachments for a variety of exercises that target muscles in the arms and shoulders, back, abdomen and legs. Some might have an electric pulley and cable system to offer resistance for weight training. Some all-in one exercise systems, 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 equipments are portable or stowable to help save space.
Some all-in one exercise systems use the power of a polymer rod known as Power Rods to create tension instead of traditional iron weights. All-in-one systems such as 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 perform exercises for strength using your bodyweight.
Other all-in-one fitness systems include the option of combining both weights and a pulley as well as a cable system, for instance the BodyCraft X3 System. This machine has a dual 200-pound weight stack that lets you perform numerous different exercises for strengthening. It also comes with a broad selection of attachments, such as bars that are long and short, single and double D-handles, ankle straps, stirrup handles, a rope handle and dual arm cuffs.
Other all-in one exercise systems, such as the Tonal and Tempo Studios, use technology to help ensure the correct posture while exercising. Both of them use 3D sensors to monitor the position of 25 joints and compare them with other reference points, such as a mirror, to aid you in identifying the areas where your form is off. The devices then provide real-time feedback to help you get back into proper form. This feature can reduce your risk of injury as well as make sure you are targeting the correct muscles in the most effective way. This is particularly important when training athletes to take part in sports. If you're doing an upper-body workout that corresponds with run blocking, for example you must ensure you're targeting the muscles needed by the sport.
Weights
Weight training can increase muscle mass, bone strength, and balance. It also burns calories. Athletes can train using free weights (dumbbells and barbells) or machines that offer instructions for movement or cables with handles and bars for different pull exercises. Resistance bands provide resistance to bodyweight exercises and can be a great option to incorporate them into workouts for children athletes or those with no access to weights.
Coaches should avoid placing young athletes into low rep ranges when they are using weights. This can lead to injury and pain in the muscles. Middle and high school athletes should generally lift weights that can be lifted six or more times, with proper form.
Tubing and Resistance Bands
Tubing and resistance bands provide a versatile alternative to training with weights. Professional athletes across all sports utilize them to increase performance as well as increase strength and power and build muscle without the need to use heavy weights.
The practice of elastic resistance training has been around for over 100 years. It is now utilized by athletes of all ages and fitness levels to improve and train the strength, speed, and agility. Resistance bands and tubes can be used to provide an entire workout. They are easy to carry and inexpensive.
Flat resistance bands are typically comprised of strips of stretchy or latex fabric. They have handles that are attached to both ends. When they're not being used, they can be rolled and stored in a backpack or suitcase. They are lighter than tube resistance bands and can be used for a variety of exercises.
Tube resistance bands are hollow, cylindrical tubes that are coated with the use of plastic or rubber compounds. They're typically designed to attach to a door, bar or pole, or some other stationary object. They can be utilized for pulling or pushing exercises, and offer varying levels of resistance depending on their thickness and tension. They're also more resilient than regular resistance bands and usually come with a built-in snap guard to protect against over-stretching, which could cause injury.
One of the main benefits of using elastic resistance training is that it enables you to alter the amount of emphasis on certain muscles during an exercise by altering the direction of the pull. For instance, a study conducted at Brigham Young University showed that changing the direction of force in an exercise like a squat or step by directing the tubing or band towards the front of your leg altered the focus of the muscles like the hamstring and quad.
A resistance band or tubing is also an excellent option for athletes that prefer to work alone rather than with a trainer or group. You can also bring the tubing with you on trips, as they are small enough to fit in the bag of a backpack or suitcase.
Aerobic Machines
Cardio exercises improve endurance and strength of the cardiovascular system, burn calories and stimulate the release of feel-good chemicals known as endorphins. Jogging, walking and using an elliptical are a few of the most popular cardiovascular exercises. The indoor gym equipment is favored over outdoor workouts for many reasons. Cardio equipment has the principal benefit of providing a controlled environment that allows for a customizable exercise. Many machines also offer built-in monitors to track heart rate as well as time and distance to provide a more accurate workout experience.
Treadmills provide an exercise that is low-impact and can be used to simulate running, walking or climbing stairs. They also let users control their pace, incline and resistance level. These features make treadmills an ideal choice for those suffering from knee problems or those looking to tone up without putting too much pressure on their joints.
Stair climbers are now a popular exercise equipment since they exercise both the lower and upper body at the same time, while burning lots of calories. Stair climbers are made to mimic an endless set of stairs. They are great for strengthening the legs and core as well as arms while targeting the muscles in the back, shoulders, and shoulders.
The Jacob's Ladder offers a challenging, total-body exercise. This rare equipment is shaped as a ladder, and comes with separate rungs that function as foot platforms. The rungs are linked to a chain, which is constantly moving as the user climbs. The ladder moves at a speed determined by the user’s climbing speed.
Stationary treadmills and stationary bikes are also popular cardio machines. They offer a full-body, low-impact cardiovascular exercise. These machines allow users to adjust the resistance level to target specific muscles. For example some ellipticals have 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.