TITLE: "Exercise Alternatives to Machines!"

Last week we heard from Cathy in Crofton who has a common problem… she is continuing an exercise program using the myriad of machines in her gym, but NOT making any measurable progress. She knows she needs to make some changes… but is just not sure exactly what, and how.

Well, now that we have done a thorough “bashing” of modern exercise technology, you may well ask, “what’s left?”. Well, go into any gym, and look around. You see row after row of dedicated “isolation” resistance equipment. Then, somewhere amongst this mass of mediocre mindless mechanisms, you might spot what is known as “The Cable Station”. Well, you have found what Trish and I (and many of our clients through the years) have found to be the singularly most effective exercise tool in the gym!

Used correctly (and that is the key!), this relatively simple piece of equipment will allow you to work virtually ALL the major and minor muscle groups in the body, in ways that cannot be duplicated by any other machine!

Typically, there are TWO cable stations located within close proximity to one another. This is the best configuration. In the last few years, a number of “cutting edge” equipment manufacturers have stumbled onto the many benefits of cable exercises, and have subsequently designed and produced very effective variable cable stations that are fully adjustable as far as angle and resistance. These machines are deliciously challenging.

If you have been exercising in the gym for a while, you likely know about cable crossover flyes for the chest. But did you know that you can use cables to work abdominals, obliques, lower back, quads, hamstrings, and BUTT? Yes, we said BUTT! Got your attention ladies? There are a veritable plethora of exciting exercises available to those who are willing to learn form and technique. And they are all tremendously effective.

Cables, beside being variable in regard to angle and movement, are adjustable in resistance. AND, the resistance is generally constant throughout the range of motion, which allows a slower, more deliberate and beneficial movement. You can move with fluidity, and actually FEEL the muscles working at different levels of load through the range. What a great opportunity to incorporate the Oshman Principle of Muscle Mindfulness (OK… we just made that up, but it DOES sound cool, doesn’t it!).

“Uh Oh… there he goes, telling us sensitive and fragile ladies to start grunting and sweating whilst handling huge dumbbells and barbells”. Not at all! Free weights can be used in exercises that accentuate the typical levels of load placed on muscle and joints during periods of movement… and fully challenge and subsequently strengthen those areas, in addition to tendons and related connecting tissue.

The trick is NOT to move the weights in short bursts… but focus on slowing the speed down to allow the system to fully benefit from the resistance. This also requires an understanding of physiology, and a willingness to pace according to benefit, NOT to get the exercise completed. Again, education and guidance is most beneficial in using these tools effectively.

And, by the way, let us dispel the rumor that light weights and high reps are the formula for tightening and toning. Light weights do nothing… unless combined with slow deliberate movements and focused muscle engagement.

Often overlooked, but often most effective, are exercises that depend on the weight of the body (or parts thereof) as the primary source of load (resistance). In other words, there is a large group of exercises that use gravity itself as the challenger (not something easily sold on a late-night info-mercial!).

Calisthenics is one form of body weight exercise that many of us are familiar with. Jumping jacks, push-ups, chin-ups, sit-ups, etc., often done in a fashion that creates a form of circuit training is quite an excellent workout.

But there are ways to make movements even more effective for body toning, tightening, shaping and overall sculpting. Leg movements with front extensions, lateral raises, rear kicks and the like give the devoté an opportunity to adjust angles and positions to target not only specific muscles, but also the fibers within those muscles.

Add a simple tool like a Flex Ball, and you have the makings of a great and enjoyable workout. Quite challenging, and tremendously beneficial.

Got a workout partner who you enjoy touching? Perfect! Have we got some great exercises for you! And the source of resistance is NOT a machine… it is your PARTNER! Another person can sense your strengths and weaknesses as you go through the movements… allowing you to break out of your plateaus and old limitations.

Trish and I have encouraged and trained many couples to utilize these exercises. This not only promotes good progress, but is a wonderful opportunity to touch and be touched… by someone you love. And even pushed and pulled a bit (gently, though!)

No… we’re not suggesting a complete abandonment of exercise machines. This wouldn’t be productive. And it might put most of the gyms out of business, or at least force them to offer support and training to their members to actually LEARN about their bodies, and how to move and strengthen them effectively.

What we ARE suggesting is that if you want to continue making gains in fitness, go beyond the limitations imposed by exercise machines. Start using your creativity, and imagination, and playfulness, to devise ways to work your body… with safety, joy, and passion.