Exercise Equipment to Give Your Whole Body a Workout
If you've ever been to an establishment that is a professional, you've likely seen exercise equipment that enables you to give your whole body an exercise. The equipment ranges from powerful professional equipment to smaller equipment that can be employed 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. Keep in mind that even the finest equipment will only produce results if it is utilized regularly.
All-in-One Exercise Systems
All-in-one systems integrate multiple pieces of equipment in one unit. They usually include the squat rack, bench and other attachments for a variety exercises that target muscles in the arms and the back, shoulders and legs. Some may include an electric pulley and cable system to offer resistance for weight training. Some all-in-one exercise systems like the Life Fitness G7 Home Gym have 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 can be folded or stowed to save space.
Certain all-in-one exercise systems make use of a polymer rod referred to as Power Rods to create tension instead of traditional iron weights. All-in-one models like the Total Gym and Bowflex systems utilize this kind of technology. These systems let you train your entire body without the use of weights. However, they require that you perform some exercises for strength using your body weight.
Other all-in-one exercise systems incorporate both weights and an incline pulley system and cable, such as BodyCraft X3 System. It comes with a dual weight stack of 200 pounds that allow you to perform dozens different exercises for strength training. It comes with a variety attachments including short and longer bars as well as dual and single D-handles and stirrup handles.
Other all-in one exercise systems, like the Tonal and Tempo Studio, feature technology that aids in ensuring that you are in good shape during your workouts. Both of them make use of 3D sensor technology to monitor 25 joints, compare them with mirrors or other reference points and detect when your form has changed. The devices then provide real-time feedback that will help you get 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 important when you train athletes for sports. If you're performing an upper-body exercise that is linked to block-running, for instance, you should make sure 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 may train with free weights (dumbbells or barbells) or machines that provide guided movements or bars and cables for different pull exercises. Resistance bands can be used to help with exercises using body weight and can be a great option to incorporate them into training for younger athletes or those with no access to weights.
Coaches should avoid placing young athletes into low rep ranges when they are using weights. This could cause muscle pain and injury. Athletes in middle and high school should use weights that they can lift six times or more with proper technique.
Resistance Bands or Tubing
Resistance bands and tubing are a flexible option for weight training. They're utilized by professional athletes across all sports - football players, UFC fighters, bodybuilders and many more - to enhance performance as well as increase strength and power and increase muscle mass without the need for heavy free weights.
Elastic resistance training has been in use for more than a century. All athletes of all ages, fitness levels, and genders utilize elastic resistance training to improve the strength, speed, and agility. Tubes and resistance bands can be used to provide an entire workout. They are lightweight and inexpensive.
Flat resistance bands are typically comprised of strips of stretchy or latex fabric. They have handles that are attached to both ends. They can be rolled up and stored in a backpack or suitcase when not in use. They're lighter than tube resistance bands and can be used for a wider variety of exercises.
Tube resistance bands are hollow cylindrical tubes that are coated with plastic or rubber. They are designed to be affixed to a door, bar or pole, or any other stationary object. They're great for pulling and pushing exercises. They provide different levels of resistance, based on their thickness and tension. They are also more resilient than regular flat resistance bands and many come with a snap-guard inbuilt that prevents overstretching.
One of the primary benefits of using elastic resistance training is that it enables you to alter the focus put on specific muscles during an exercise by changing the direction of the pull. A study conducted by Brigham Young University, for example, showed that redirecting the tubing to the front part of the leg during a squat or step exercise changed the focus of the hamstring and quad muscle groups.
Tubing or a resistance band is also an excellent option for athletes that prefer to work alone rather than working with a coach or a group. They're also great for travel since you can fit them into a suitcase, or backpack and have access to your preferred exercise routines.
Aerobic Machines
Cardio exercises boost 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 some of the most popular cardiovascular exercises. Equipment for indoor gyms is preferred over outdoor workouts due to a variety of reasons. The major benefit of cardio equipment is that it provides the security of a controlled environment, and allows for a custom workout. Many machines have built-in monitors that can track heart rate as well as distance and time to provide an enhanced experience.
Treadmills are a low-impact cardiovascular workout that can be used for walking, running or stair-climbing. They also let users manage their speed as well as the incline and resistance levels. These features make treadmills an excellent option for those with knee problems or those looking to tone up without putting too much pressure on their joints.
Stair climbers are well-known pieces of equipment for cardio as they work both upper and lower body at the same time while burning lots of calories. Designed to mimic a never-ending flight of stairs, stair climbers build strength in the core and legs while focusing on muscles in the arms, back and shoulders.
The Jacob's Ladder provides a challenging, total-body workout. This rare equipment is shaped as a ladder, and comes with separate rungs which function as foot platforms. The rungs of this rare equipment are connected to a continuous chain that moves with the speed at which the user climbs. stationary bike exercise moves at a speed determined by the user's climbing speed.
Stationary bikes and ellipticals are also popular type of cardio machine because they provide a low-impact, full-body cardio workout. They allow users to alter the level of resistance in order to focus on specific muscle groups. For instance, some ellipticals come with the "Rolling Hills" program that adjusts the resistance of the machine to simulate running or biking up hills. Other stationary bikes or ellipticals come with interval training programs to increase endurance.