cycle workout bike to Give Your Whole Body a Workout
If you've ever been to an elite gym, you've likely seen exercise equipment that enables you to give your whole body an exercise. The equipment ranges from heavy-duty professional equipment to small machines that can be employed at home.
Whatever equipment you are using, be sure to "bake-in" progression and regression to aid your clients or students improve their fitness. And remember that even the best exercise equipment only produces results when used regularly.
All-in-One Exercise Systems
All-in-one exercise systems combine the functions of multiple pieces of equipment into a single unit. They typically have the squat rack and bench for strength training and various attachments to perform a variety of exercises that target muscles in the shoulders, arms, back, abdomen and legs. Some may have a cable and pulley system to provide resistance for weight training. Some all-in-one exercise systems like the Life Fitness G7 Home Gym, feature a selectorized resistance system, which allows you to change the amount of weight you're using with a pin without having to get up from your chair. Some of these machines can be folded or put away to save space.
Some all-in one exercise systems utilize the power of a polymer rod, also known as Power Rods that create tension to replace traditional iron weights. All-in-one systems such as the Total Gym and Bowflex systems make use of this kind of technology. These systems allow you to work out your entire body without the necessity of weights, however they still require you to perform some strength-training exercises with your own bodyweight.
Other all-in-one fitness systems include weights as well as a pulley and cable system such as the BodyCraft X3 System. It has a dual weight stack of 200 pounds, which allows users to do a variety of strength-training workouts. It also comes with a broad variety of attachments, including bars of both length and short length, single and double D-handles, ankle straps stirrup handles, a rope handle and dual arm cuffs.
Other all-in-one exercise equipment, such as the Tonal and Tempo Studios, incorporate technology that helps you maintain proper posture while working out. Both of them make use of 3D sensors to monitor the position of 25 joints, and compare them with other reference points, such as mirrors, which assist you in determining when your posture is off. They provide real-time feedback that helps guide you to regain your posture. This feature can help reduce your risk of injury and ensure that you are focusing on the correct muscles in the most effective way possible. This is particularly crucial when training athletes to compete in sports. If you're performing an upper-body exercise that is correlated with block-running, for instance, you should make sure you're targeting the muscles required by the sport.
Weights
Weight training builds muscle, strengthens bones and improves balance, as well as burns calories. Athletes can train with free weights (dumbbells or barbells) or machines that provide guided movements, or cables and bars for various pull exercises. Resistance bands can be used to help with exercises using body weight and can be a great option to incorporate them into workouts for children athletes or those who do not have access to weights.
Coaches should avoid placing young athletes in low rep ranges when they are using weights. This could cause muscle pain and injury. Middle and high school athletes should generally lift weights they can lift at least six times per week with proper form.
Resistance Bands or Tubing
Tubing and resistance bands are a flexible option for weight training. They're used by professional athletes across all sports - football players, UFC fighters, bodybuilders and more - to enhance performance as well as increase strength and power, and build muscle size without the need for heavy free weights.
The practice of elastic resistance training has been practiced for more than 100 years. Athletes of all ages fitness levels, and genders utilize elastic resistance training to increase muscle strength, speed and agility. Tubes and resistance bands are affordable and portable, and they can be used in conjunction with simple home exercises for a complete fitness routine.
Flat resistance bands are strips of latex, or stretchy fabrics. They have handles on both ends. When not in use, they can be rolled and stored in a backpack or suitcase. They're lighter than tube-style resistance bands and can be used for a greater variety of exercises.
Tube resistance bands consist of hollow, cylindrical tubes coated with plastic or rubber. They're usually designed to be attached to a bar, door, pole, or other stationary object. These bands are great for pulling and pushing exercises. They offer various levels of resistance based upon 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 and possible injury.
The main benefit of using elastic resistance is the ability to alter the direction of pull during an exercise. A study at Brigham Young University, for instance, found that redirecting the tubing to the front leg of the leg during a squat or step exercise changed the focus of the hamstring and quad muscle groups.
Tubing or a band of resistance is also a great option for athletes that prefer to work alone rather than with a trainer or a group. They're also great for traveling as you can pack them into a suitcase or backpack and still have access to your favorite exercise routines.
Aerobic Machines
Cardio exercises improve cardiovascular strength and endurance burn calories and trigger the release of the feel-good chemicals referred to as endorphins. Some of the most common types of cardiovascular exercise include walking or jogging, using an elliptical machine, riding a stationary bike and climbing on a stair-climber. Although these workouts are able to be done outdoors but indoor gym equipment is often 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 to track heart rate, time and distance for an improved workout experience.
Treadmills are a low-impact cardiovascular exercise that can be utilized for walking, running, or stair climbing. They also allow users to regulate their speed as well as the incline and resistance levels. These features make treadmills an excellent choice for those suffering from knee problems or those looking to get in shape without putting too much stress on their joints.
exercise bikes are a popular piece of cardio equipment because they work both upper and lower body at the same time while burning lots of calories. Created to resemble a never-ending climb up a flight of stairs, stair climbers work the core and legs while targeting muscles in the arms, back and shoulders.
The Jacob's Ladder is a more unique piece of fitness equipment that offers an intense, total-body workout. This unique equipment is shaped as a ladder, and comes with separate rungs that function as foot platforms. The rungs of this unique equipment are linked to a chain that moves when the user climbs. This makes the ladder move at a pace determined by the user's climbing speed and allows them to select their own level of intensity.
exercise bikes and treadmills are also popular cardio machines. They provide a full-body, low-impact cardiovascular workout. They also allow users to adjust their resistance level to focus on specific muscles. Some ellipticals have the "Rolling Hills" program that alters the resistance of the machine to simulate biking or running up hills. Other stationary bikes and ellipticals have interval training programs that increase endurance.