So far in Fitness School, we’ve looked at both Isometric Training and Plyometric Training. When it comes to strength training, there are very many options for equipment other than standard free weights and machines. Using different equipment will lead to less boredom and repetition in the workouts, and often more results. In addition, strength training equipment is generally very inexpensive. Let’s take a look at some of the equipment options for strength training.
Stretch Bands:
Stretch bands, also called resistance bands, look like giant rubber bands. They come in many sizes and strengths – organized by color – so you can find a suitable band for your level of fitness and strength. You can find them in a sporting goods store or online. Here are some examples of easy exercises you can perform with stretch band:
Seated Row: In seated position, wrap the band around the bottom of your feet, holding either end. Pull the band back, bending your elbows and pulling to either side of body so the shoulder blades squeeze together. Do not let shoulders creep up. This movement is like rowing a boat and works back muscles.
Single leg press: Loop band around just one foot. Bend leg at the knee and lift leg slightly off floor. Press foot into band, straightening at the knee, a little like stomping the accelerator. Continue to bend and straighten, keeping the leg suspended off the floor.
Triceps overhead press: Hold the band in one hand, then raise that arm up over your head as if to scratch the back of your neck. Put your other hand behind your back and grab the loose end of the band. Now holding the lower hand in place, extend your other hand over your head to stretch the band up high.
Seated arm curls: Loop the band under your feet, as in the seated row. With your palms up, keep elbows at your side while you do the curls.
Your Own Body:
You can't get any easier or more convenient than this! Put your body to work, making your body be the weight that your muscles need to resist. Here are some examples:
- Modified push-ups, resting on your knees.
- Standing push-ups, facing a wall.
- Leaning against a wall, slowly lower into a sitting position.
- Repetitions of abdominal crunches (modified sit-ups), side-lying leg lifts, and squats.
- Different kinds of lunges; they're great for building large muscle groups in the lower body. Support yourself with one hand on a chair or wall. Place your right leg about three feet (or two strides) in front of your left. Keeping your back straight and placing your free hand on your hips, slowly lower your body, keeping your weight evenly distributed between your legs and making sure your right knee doesn't extend beyond your ankle. Push back up into a standing position. Repeat four times and switch legs. You can build up to 10 to 15 lunges on each side.
Medicine Ball:
A medicine ball is a piece of equipment often used for resistance training. It is a ball comprised of synthetic rubber that is filled with heavy sand. Medicine balls range in weight from 1 kilogram (2.2 pounds) to 8 kilograms (17.6 pounds). They can be used for a complete body workout, providing resistance through a full range of motion. A medicine ball is handy if you're training for a particular sport and need to build strength through a particular movement. You can do many different types of movements with a medicine ball either standing, sitting, or lying down – such as straight-arm throws, torso twists, abdominal curls and double-leg kicks.
For more information on using stretch bands, your own body and medicine balls for strength training, consider talking to a personal trainer or obtaining a DVD on the topic. As with all fitness activities, be sure to talk with your doctor before beginning a new exercise program.
Rebecca
