Exercise Equipment to Give Your Whole Body a Workout
If you've been to an elite gym you've probably seen equipment that allows you to give your whole body a workout. The equipment ranges from powerful professional equipment to small machines that can be used at home.
Whatever 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 when it is used regularly.
All-in-One Exercise Systems
All-in-one fitness systems combine the functions of multiple pieces of equipment into a single unit. They typically have an squat rack and bench to help with strength training, as well as an array of attachments that perform a variety of exercises designed to target muscles in the arms, shoulders back, abdomen, and legs. Some may have the pulley system and cable to offer resistance for weight training. Some all-in-one exercise systems such as the Life Fitness G7 Home Gym come with an adjustable resistance system which lets you change the amount of weight you are using by simply having to get up from your chair. Some of these machines are foldable or stowable to make space.
Certain all-in-one exercise systems use the power of a polymer rod known as Power Rods to create tension instead of traditional iron weights. The Bowflex and Total Gym systems are examples of all-in-one exercise systems that utilize this type of technology. These systems let you train your whole body without using weights. However, they require you to perform exercises for strength using your body weight.
Other all-in-one exercise systems incorporate both weights and a cable and pulley system like the BodyCraft X3 System. It includes a dual-weight stack of 200 pounds, which allows you to perform a variety of exercises for strengthening. It has a variety of attachments including short and longer bars, single and dual D-handles and stirrup handles.
Other all-in-one fitness systems, such as the Tonal and Tempo Studios, incorporate technology to ensure the correct posture while exercising. Both systems make use of 3D sensors to monitor the location of 25 joints and compare them with reference points, such as a mirror, to aid you in identifying when your posture is off. The products provide real-time feedback to aid you in getting back into proper posture. This feature can help reduce your risk of injury as well as ensure that you are targeting the correct muscles in the best possible way. This is especially important when you train athletes for sports. If you're doing an upper body workout that corresponds with block-running, for instance it is important to ensure you're targeting the muscles required by the sport.
Weights
Weight training builds muscles, strengthens bones and improves balance, as well as burning calories. Athletes may train with free weights (dumbbells or barbells) or machines that provide controlled movements or bars and cables 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 who do not have access to weights.
When using weights, coaches must not place young athletes in low rep ranges, which could result in muscle soreness and injuries. High and middle school should use weights they can lift six times or more with proper form.
Tubing or Resistance Bands
Resistance bands and tubing offer a versatile alternative to exercise with weights. Professional athletes from all sports use them to improve performance, increase power and strength, and build muscles without the need to use heavy weights.
Since the beginning of time, elastic resistance training has been utilized. All athletes of all ages, fitness levels, and genders benefit from elastic resistance training to build the strength, speed, and agility. Resistance bands and tubes are affordable and easy to carry and can be paired with simple home exercises to complete a fitness routine.
Flat resistance bands consist of strips of latex, or stretchy fabrics. They have handles on both ends. When they are not in use, they can be rolled and put in luggage or a backpack. They're lighter than tube resistance bands and can be used for a greater range of exercises.
Tube resistance bands are hollow, cylindrical tubes made of a rubber or plastic compound. They are designed to be affixed to a door, bar or pole, or any other stationary object. These bands are great for pulling and pushing exercises. They provide different levels of resistance based on their thickness and tension. They're also more resilient than regular resistance bands and typically come with a snap guard that protects against over-stretching and possible injury.
One of the major advantages of using elastic resistance training is that it allows you to change the emphasis put on specific muscles during an exercise by changing the direction of the pull. A study at Brigham Young University, for example, showed that redirecting the tubing to the front of the leg during a squat or step exercise altered the focus of the quad and hamstring muscle groups.
Another advantage of tubing or resistance bands is that they're an excellent option for those who prefer to exercise on their own instead of working with a group or trainer. You can also bring the tubing with you on trips, as they are small enough to fit into luggage or backpacks.
Aerobic Machines
Cardio exercises improve endurance and cardiovascular strength, burn calories and stimulate the release of feel-good chemicals known as endorphins. Walking, jogging and using an elliptical are a few of the most popular cardiovascular exercises. Although these workouts can be performed outdoors, indoor gym equipment is usually preferred for a variety of reasons. Cardio equipment has the primary advantage of providing a controlled environment that allows for a customizable exercise. Many machines have built-in monitors that track heart rate, distance and time for a more accurate experience.
Treadmills are a low impact cardiovascular workout that can be utilized for walking, running or stair climbing. Users can also control their speed, incline and resistance level. These features make treadmills an excellent alternative for those who suffer from knee issues or want to get fit.
Stair climbers are well-known pieces of equipment for cardio as they work the upper and lower body simultaneously while burning a lot of calories. Stair climbers are built to resemble an endless flight of stairs. They help strengthen 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 workout. stationary cycle for exercise is shaped like a ladder and has separate rungs that function as foot platforms. The rungs are linked to a chain, which continues to move as the user climbs. This makes the ladder move according to the user's climbing speed and allows them to select their own level of intensity.
Stationary bikes and treadmills are also popular cardio machines. They provide a full-body, low-impact cardiovascular workout. These machines allow users to adjust the resistance level in order to target specific muscle groups. For example certain ellipticals feature an "Rolling Hills" program that adjusts the machine's resistance to simulate biking or running up hills. Other ellipticals or stationary bikes come with interval training programs that increase endurance.