Home Exercise Equipment for Recreational Athletes
Fortunately the simplest solution is to train the same way professional athletes train. Nowadays, cutting-edge sport conditioning coaches are having their professional athletes spend less time on traditional weight training machines, and more time on equipment that integrates strength with balance.
Exercise Balls
Exercise balls are probably the one of the most economical, portable and versatile forms of home exercise equipment. They are also referred to as stability balls, fitballs, balance balls and gymballs. Prices range from $10-$40, depending on the quality. The higher priced balls usually have a burst resistant property. Working out on an exercise ball requires active deep core muscles. This makes them excellent for developing the balance needed for athletic performance enhancement.
Virtually every body part can be exercised on the ball; abs, glutes, legs and upper body. Resistance tubes can be used in conjunction with the ball for added challenge. Many people sit on a ball when they are working at their computer in order to promote better postural alignment. The balls are inflatable and deflatable, which means that you can take them along on vacation!
Resistance Tubes and Bands
Contrary to popular belief, exercise tubes and bands are not just for beginners. They come in varying resistances, some of which are downright challenging! The price is also right. Bands and tubes range from $5-$25. One of the many benefits of rubber resistance training is that allows the athlete to mimic the actions of his sport. Golf Gym has designed a product that uses resistance tubes along with a makeshift golf club.
Many tubing exercises can give resistance on both phases of movement; concentric, which is where the muscle shortens, and eccentric, where the muscle lengthens. This makes the exercise doubly effective.
Bosu
The Bosu is a favorite training product for the US Ski Team. The word “Bosu” stands for “both sides up.” Exercises can be performed with either the dome or platform side facing up-wards. Peter Twist, sport conditioning specialist for the Vancouver Canucks, has developed a set of six bosu sport videos:
Bosu for Football
Bosu for Golf
Bosu for Hockey
Bosu for Skiing/Snowboarding
Bosu for Tennis
Bosu for Soccer
Pro Fitter
The Pro Fitter 3D Trainer is a lateral trainer designed by former Canadian Olympic Speed Skier Louis Stack. It has been used by sport teams and in rehabilitation clinics. The Pro Fitter costs approximately $450.
Skier’s Edge
The Skier’s Edge is also a lateral training device, but with more “bells and whistles” than the Pro Fitter, and at a considerably higher price. The company makes different models for different types of skiing. Sorting out which one is best is an exercise in itself.
1. Classic Parallel Carver teaches lateral weight transfer.
2. All Mountain Master has six adjustable stance positions.
3. Powder/Mogul Master has your feet close on a single platform to mimic mogul skiing
4. Black Diamond helps you develop single leg balance
5. Rapid Performance Machine has eight different stance positions to mimic various racing forms.
6. World Cup Power Plyometric Series is geared for the serious ski racer. It has a steeper ramp angle than the other models, as well as an adjustable power band for added resistance.
Total Gym
Like the Skiers Edge, Total Gym has many products that come in a wide range of prices. The Total Gym is a dynamic pulley system set up on an inclined glide board. Exercises can be done either from the incline or decline position. The machines have varying levels of calibrated resistance which represent a proportion of the user’s body weight. The pulley system enables you to perform exercises in three planes of movement, without any restrictions on range of motion. This makes it ideal for sports conditioning. The Total Gym web site has an exercise library featuring over 100 exercises. For an additional monthly fee you can opt to join totalgym.com and receive a customized workout plan.
One of the most unique features of the Total Gym is the option to feature the Pilates Accessory Package. Unlike the traditional Pilates Reformer, the Pilates exercises on Total Gym can be done either on an incline or decline position. Pilates training focuses on core conditioning and postural alignment. It develops strength and flexibility simultaneously. Many professional athletes and dancers are avid Pilates enthusiasts.
The Vasa Trainer
The Vasa Trainer is similar to the Total Gym. It was designed in the 1980s by Rob Sleamaker, a sports physiologist who worked with Olympic cross country skiers. When ski-skating or Freestyle technique became popular, additional training was needed for the skiers’ upper body.
Sleamaker was also training professional triathletes, and wanted to develop a way to help them swim better. He developed the Vasa Trainer to help cross country skiers strengthen their double poling techniques, and swimmers improve their strokes.
The Vasa Trainer features the Vasa Ergometer, which provides “variable wind resistance that feels like water.” The electronic monitor measures time, distance, stroke rate, force and watts. The Vasa Trainer website features links to over 200 exercises. Like the Total Gym, there are many models to choose from, each with different features.
Bowflex
The Bowflex is another cable/ pulley system. Like the Vasa Trainer and the Total Gym, there are many types of Bowflex machines, yet the Bowflex seems to focus on more traditional movements, such as the type you would find on traditional gym-based weight training equipment.
Optional accessories include an attachable DVD player, as well as the i-trainer, which evaluates your workouts and tracks your progress. Bowflex has also jumped on the Pilates bandwagon. Personal trainer and Pilates Professional June Kahn designed this system, which uses the stability ball along with the Bowflex equipment.
Urban Rebounding
Although many professional athletes train on trampolines, spatial and safety issues make them questionable for home use. If you enjoy jump training, but your knees cannot withstand the hard surfaces used in traditional plyometrics, you might consider the Urban Rebounder.
Urban Rebounding involves jumping only a few inches from the surface. There is a strong emphasis on the landing phase of the movement. This is highly important to athletes, because proper landing technique can prevent injuries. The company produces a smaller model of the rebounder for home use. In addition to cardio vascular training, there are some interesting abdominal and upper body plyometric exercises that can be performed on the rebounder. Upper body resistance can also be added by using one pond sand weights. The Sport Specific Urban rebounding video features movements that simulate various sports.
Decisions, Decisions: How to Choose Home Exercise Equipment
Many factors should be considered when choosing the right home exercise equipment to suit your particular sport.
Cost: While this is definitely a factor, begin penny wise and pound foolish is inadvisable. Low cost equipment is often poorly made. Be sure to consider the warranty when purchasing exercise equipment.
Space limitations: Can the product be folded for storage. Can it be placed where it won’t be blocking household furniture?
Child and Pet Safety: Children and pets like to play with cables and rubber products. Is there a way to keep the equipment out of reach of your two-legged and four-legged children?
Versatility: Products that can only be used for a few muscle groups or for one aspect of fitness will soon be subject to the “boredom factor.” However, they will have good use as coat racks!
Sport Specific: Examine the movements of your sport. How well does the equipment simulate them? Will it train the muscles need for your sport?
Training Other Muscle Groups: This is something you may not have thought about. If you are only using some muscles and movement patterns in your sport, others may atrophy. In Vancouver, the Twist Conditioning specialists discovered that many ski racers are having disc problems because of excessive time spent in the flex position used in the skier’s tuck. They train their ski racers to work in extension to balance muscle groups. Keep in mind, although you may wish you can perform your sport constantly, but you do perform other movements. Make sure your body is trained to support them.
Portability: If you like to take your equipment on the road, your options are a bit more limited. Bands and deflatable products such as the stability ball are probably the best option. Your choice depends upon how much you travel. If you only go away once a year, there is no need to choose equipment based on portability. On the other hand, frequent business travelers may want to choose portable equipment.
Usability for Family and Roommates: Your equipment choice becomes less expensive when family members and roommates also use it. Just make sure you don’t end up competing for time on the equipment.
As with all exercise programs, always check with your doctor if you have any injuries or health related issues.
Play safe and enjoy!
