What type of strength training is best for you?
Summary
TLDRThis video script delves into various resistance training methods, highlighting the benefits and drawbacks of each. It categorizes these methods into fixed resistance machines, cable machines, free weights, calisthenics, and resistance bands. The script emphasizes the importance of choosing the right type of training based on individual needs, fitness levels, and available resources. It suggests that beginners might prefer fixed resistance machines for safety, while more experienced individuals might opt for the versatility of free weights or calisthenics. The video also touches on the potential of equipment like the TRX suspension trainer for home workouts, offering a comprehensive guide for viewers to make informed decisions about their strength training routines.
Takeaways
- 🏋️♂️ Resistance training is crucial for muscle and bone strength, as well as overall fitness and conditioning.
- 🤸♀️ There are five main categories of resistance training: fixed resistance machines, cable machines, free weights, calisthenics, and resistance bands.
- 💺 Fixed resistance machines are user-friendly and safe for beginners, but they can be expensive and space-consuming.
- 🪢 Cable machines offer versatility and better freedom of movement compared to fixed resistance machines.
- 🏋️♀️ Free weights provide a wide range of options and enhance core stability, but they pose a higher risk for injury if not used correctly.
- 🤼♂️ Calisthenics uses body weight as resistance and offers functional exercises that can be done anywhere without equipment.
- 🤸 Resistance bands are versatile, portable, and great for improving muscle strength and joint stability, but their resistance isn't constant.
- 🏃♂️ The choice of resistance training depends on factors like experience, gym membership, available equipment, health condition, and exercise goals.
- 👥 For gym members, having access to all types of equipment with professional guidance is ideal.
- 🏠 Home exercisers can benefit from a TRX suspension trainer, resistance bands, and light dumbbells for a varied workout routine.
- 📈 Progression in exercises can be achieved by adjusting weights, positions, or adding equipment like the TRX or resistance bands.
- 👍 The video encourages viewers to try different types of strength exercises and seek inspiration from the information provided.
Q & A
What are the five categories of resistance training mentioned in the video?
-The five categories of resistance training mentioned are fixed selectorized resistance machines, cable machines, free weights, calisthenics, and resistance bands.
Why are fixed resistance machines considered user-friendly?
-Fixed resistance machines are user-friendly because they are easy to set up and adjust, and they guide the user's movement along a specific path, making it simpler to exercise the targeted muscle group effectively and correctly.
What is the main advantage of cable machines over fixed resistance machines?
-Cable machines offer more versatility and freedom of movement compared to fixed resistance machines, allowing for a wider range of exercises and better engagement of stabilizing muscles.
What is a potential drawback of using resistance machines?
-A potential drawback is that resistance machines can be expensive, take up a lot of space, and are typically only usable for one specific exercise, requiring gym access as they are not suitable for home use.
How do free weights differ from fixed resistance machines in terms of movement?
-Free weights do not restrict movement to a specific path like fixed resistance machines do. They allow for more natural and variable movements, enhancing core and joint stability, but require more control and understanding to use effectively.
What is the main risk associated with using free weights?
-The main risk associated with free weights is a higher potential for injury due to the unrestricted movement in three dimensions, which requires proper technique and knowledge to avoid accidents and maximize benefits.
What are some examples of calisthenics exercises?
-Examples of calisthenics exercises include squats, push-ups, pull-ups, step-ups, lunges, and planks.
How does the TRX suspension trainer enhance bodyweight exercises?
-The TRX suspension trainer allows users to perform a wide range of bodyweight exercises with adjustable difficulty levels by changing body position, providing a versatile tool for strength training that can be used anywhere.
What are the benefits of using resistance bands in a workout routine?
-Resistance bands are beneficial for improving muscle strength and joint stability, they are versatile, portable, and can be used for a full-body workout. They are also particularly useful for smaller muscle groups and early-stage injury rehabilitation.
How does the resistance provided by resistance bands differ from other forms of resistance training?
-Resistance bands provide variable resistance that increases as they are stretched, unlike the constant resistance offered by machines or the straight downward force of gravity with free weights.
What factors should one consider when choosing a type of resistance training?
-Factors to consider include the individual's experience level, access to equipment, existing health conditions, personal exercise goals, and whether they prefer to exercise at a gym or at home.
Outlines
🏋️♂️ Introduction to Resistance Training Options
This paragraph introduces the topic of resistance training, emphasizing its importance for muscle and bone strength, as well as overall fitness and conditioning. It outlines five categories of resistance training methods: fixed selectorized resistance machines, cable machines, free weights, calisthenics, and resistance bands. The paragraph also discusses the advantages of using fixed resistance machines, especially for beginners and those with specific needs, due to their user-friendly nature, adjustability, and safety. The limitations of these machines, such as space requirements and cost, are also mentioned.
🤸♀️ Exploring Cable Machines and Free Weights
The second paragraph delves into cable machines, highlighting their versatility and freedom of movement compared to fixed resistance machines. It discusses the benefits of cable machines, such as the ability to perform a wide range of exercises and the use of various attachments. The paragraph then transitions to free weights, which offer a vast array of options and creativity in exercises. It addresses the challenges of free weight training, such as the need for proper technique and the higher risk of injury, but also acknowledges the significant benefits when used correctly. The paragraph concludes by noting the necessity of a gym membership or significant investment for access to cable machines and free weights.
🧘♂️ Calisthenics and Resistance Bands: Bodyweight and Versatility
This paragraph focuses on calisthenics, which involves using one's body weight for resistance training, and resistance bands, which provide a versatile and portable option for strength training. Calisthenics is praised for its functionality and ability to be performed anywhere without equipment. The paragraph discusses the limitations of calisthenics, such as the inability to quickly adjust resistance levels. Resistance bands are introduced as a cost-effective and space-saving solution for a full-body workout, suitable for various muscle groups. The paragraph concludes by discussing the importance of selecting the appropriate strength of bands and the potential risks associated with their use.
Mindmap
Keywords
💡Resistance Training
💡Fixed Resistance Machines
💡Cable Machines
💡Free Weights
💡Calisthenics
💡Resistance Bands
💡Strength Exercises
💡Exercise Progression
💡Functional Training
💡Injury Risk
Highlights
Resistance training is as important as cardiovascular exercise for overall health.
Five categories of resistance training methods: fixed selectorized resistance machines, cable machines, free weights, calisthenics, and resistance bands.
Fixed resistance machines are user-friendly and safe for beginners and regular users.
Modern resistance machines can automatically select weight and use hydraulic pressure for variable resistance.
Resistance machines are ideal for older adults and those with neurological impairments due to their stability.
Cable machines offer versatility and a better freedom of movement compared to fixed resistance machines.
Cable machines allow for a wide range of exercises and can be a stepping stone to advanced free weight exercises.
Free weights offer a vast array of options and enhance core and joint stability.
Free weight exercises can be open or closed kinetic chain movements, allowing for varied movement patterns.
Calisthenics uses body weight as resistance and can be performed anywhere without additional equipment.
TRX suspension trainer is a versatile piece of equipment for body weight exercises at home.
Resistance bands are cost-effective, portable, and suitable for a full-body workout.
Resistance bands are particularly useful for smaller muscle groups and early stage injury rehabilitation.
The choice of resistance training depends on factors such as gym membership, available equipment, health condition, and exercise goals.
For those who exercise at home, a combination of TRX, resistance bands, and light dumbbells can provide a well-rounded workout.
The video encourages trying out alternative types of strength exercises for improved muscle strength and joint stability.
Transcripts
there are many ways you can exercise to
improve strength and conditioning so in
this video we will take a look at the
options and provide you with the
advantages and disadvantages of each
type hi everyone and welcome to exercise
for health and resistance training for
muscle and bone strength as well as
general fitness and conditioning is just
as important as cardiovascular exercise
for your overall health but there are so
many options so which do you choose well
to answer this I've put the methods of
resistance training into five categories
fixed selectorized resistance machines
cable machines free weights calisthenics
or using your body weight and resistance
bands let's take the fixed resistance
machines first if you are or have been a
member of a gym then it's likely you
will have seen seen many variations of
these such as the leg press chest press
C bro or leg curl they are very user
friendly once you've been shown how to
set them up and you can select a weight
or resistance before starting and it's
also quick and easy to adjust if
necessary some more modern machines will
even select the weight for you if you
have a special digital key with your
training program on it and others use a
hydraulic pressure against your movement
rather than a selected weight so the
harder you push the more resistance you
will feel when delivering a induction
with a newbie member that was referred
to me by their doctor resistance
machines would be my first choice for
strength exercises because they are the
safest method of resistance training and
are great for beginners or regular users
alike once you've set up the machine
with any adjustable positions such as
the seat and handles and you've selected
the appropriate weight which can be very
light for deconditioned people then the
machine restricts your movement to one
specific path making it easier for most
people to exercise the muscle group grou
effectively and correctly although
theoretically you could still perform
the exercise with poor technique the
amount of adjustability an ergonomic
seat will mean a comfortable position
can be found for most people before
performing the exercise with very short
or very tall people being the exceptions
in addition most modern gym resistance
machines will include a cam to ensure
that the movement has a constant
resistance throughout rather than a
varied feeling that you get with free
weights or resistance bands resistance
machines can also be ideal for older
adults or those with neurological
impairments as it can bring added
stability to the exercise allowing for a
greater focus on the movement that they
might normally struggle with other types
of exercises it's also easier to make
small progressions as the weight stacks
on the machines usually go up in small
increments the Smith machine would also
be considered as a fixed resistance
machine even though it looks more like a
barbell because the movement is
restricted to one plane and plate loaded
machines again fall into this category
even though some have dual access
technology making it resemble a free
weight it's still restricting you to one
specific path of movement the drawback
to the machines is that they take up a
lot of space they are very expensive and
can only be used for one exercise
meaning you can't exercise your legs on
a chest press machine well I suppose you
could but definitely not recommended
therefore it's highly unlik likely you
will have any at home so you would have
to be a member of a gym to access them
home multi gyms can be similar but will
only offer a few exercise options
furthermore some may feel the movement
with a machine is too restrictive so
it's less likely to be the choice of a
veteran gymgo next we will take a look
at the cable machines these machines can
offer some extra versatility compared to
the fixed resistance machines in the
sense that one machine can be used for a
wide number of exercises in addition
they also allow for a better freedom of
movement so could be considered as a
stepping stone towards more advanced
free weight
exercises they still offer the ability
to make small adjustments to the weight
making it easier and more motivational
to track your progress and with a large
number of attachments you can clip onto
the cable you can begin to think that
one machine can do it all although most
exercises performed will be done in a
standing position you could use a bench
to offer additional support however the
benefit of doing the exercise standing
is that you will be exercising many
other stabilizing muscles around the
joints in the body more than what you
would with a fixed resistance machine
techno gym is a well-known commercial
brand of gym equipment and they do a
Kinesis line which is effectively a
cable machine that offers much more
freedom of movement and functional
training other cable machines also use a
dual pulley system allowing for faster
and more explosive movements with the
weight only moving at half the speed
which is great for athletes I would also
include a traditional LP pull down
machine in this category even though it
could be considered a fixed resistance
machine this is because the lap pull
down has some flexibility in how it can
be performed it doesn't have to follow
one strict path of movement as the bar
is attached to a cable this would also
be the same for a cable seated row
machine however all cable machines like
with the fixed resistance machines will
likely need a gym membership to access
them unless you have thousands to spend
on one and if you only have access to a
single cable outlet some exercises will
only be performed one side at a time
meaning that if it's been used by
someone else you might have to wait a
while for your
turn let's now move on to free weights
which is what most people conjure up in
their mind when you talk about strength
exercises there are so many options in
this category and the last 30 years has
seen an explosion of free weight
products in the fitness Market yes you
have your traditional dumbbells and
barbells that have been around for many
years but a trip to your local gym or
browsing on Amazon and you can find so
much more kettle bells mace Bells Indian
club Bells sledgehammers sandbags power
bags Bulgarian bags medicine balls wool
balls slam balls tires and even battle
ropes or sleds would come into this
category this is what makes free weight
training more fun because you can be far
more creative to come up with variations
to use it the term free weight
effectively means the weight is not
restricted to how your body moves it so
the complete opposite to the fixed
resistance machines this means that the
nature of the exercises will further
enhance core stability and Joint
stability and the speed of the movement
of the weight can be varied dependent on
your goal lots of free weight exercises
can be an open kinetic chain movement
meaning that the limb either the hand or
foot is moving to lift the weight while
the body remains stationary such as the
bench press there are other freeway
exercises that are closed kinetic chain
movements where the hand or foot remains
fixed and the body moves around it to
lift the weight such as a deadlift the
one major drawback to any of these free
weights is is that the resistance always
acts straight down to the ground as
gravity is the force acting upon the
weight which therefore means the weight
during the exercise should be lifted in
the opposite direction straight up
perpendicular to the ground there are
some exceptions like sliding the sled
but generally most exercises will need
to put you in a position where the
movement of the weight pushes or pulls
It Against Gravity for the optimum input
to the muscles this also means that
there will be parts of the movement that
will fall harder than others for example
a bicep curl during the lift where it
starts easy then gets difficult then
gets easy again but the movement with
the free weight must be performed in a
controlled way as the weight is free to
move in three
dimensions essentially this means that
you have to have a basic understanding
of what you're doing to get the most out
of the exercise otherwise some benefits
can be lost which makes it less suitable
for beginners in addition free weights
also pose the highest risk for injury
you only need to see footage on YouTube
of people failing to lift certain
weights and either passing out or
severely injuring themselves however if
you keep the weight more manageable and
you're instructed correctly how to use
it then the benefits gained will be more
than the fixed weights machines so you
just need to get the risk reward balance
right calisthenics is the next category
which basically means using your body
weight as the resistance for the
exercise examples include squats
push-ups pull-ups step UPS lunges and
even the plank the great thing with
these exercises is that they can be done
anywhere without the need for any
additional equipment they are also very
functional as they can mimic movements
or positions that we can find ourselves
in every day I use a lot of these types
of exercises in my workout videos
because of the cardio effect you also
gain from working such large muscle
groups the downside to calisthenics is
that you can't quickly adjust the weight
your body weight is your body weight and
although many people would like to be
able to to quickly swap it for something
lighter you may find an exercise either
too hard such as the pull-ups or too
easy such as step-ups so you need to
find creative ways to adapt the exercise
to change the intensity one brilliant
bit of Kit that's been out for a number
of years is the TRX suspension trainer
I've done a few workout videos on it but
essentially it allows you to exercise
every muscle group in the body using
your body weight with the ability to
change your position to make the
exercise harder or easier it means that
most people using one will be able to
perform a pullup for strength training
at home it's the one bit of kit that
although not cheap I would recommend to
everyone because once you have it you
can take it anywhere with you anchor it
to something sturdy and exercise if you
want to learn more about the TRX I'll
leave a link in the description below to
one so you can find out more as your
strength improves though you may find
that some body weight exercises become
too easy for strength and become more of
an aerobic activity due to the high
number number of reps that can be
performed therefore you may need to add
weights or resistance bands to make the
exercise harder or be clever in the way
that you perform it to change the
intensity finally let's look at
resistance bands which come in lots of
variations including therapy bands power
bands small looped bands and rubber
tubes with handles these are fantastic
aids for improving muscle strength and
Joint stability and come in various
elastic properties they are also cheap
to buy take up minimal space so easily
transportable and can be used for a huge
number of exercises for a complete full
body workout so really versatile they
are particularly good for exercis in
smaller muscle groups that would
normally be too difficult with the other
resistance training types and they are
generally used more in early stage
injury Rehabilitation as they can
provide a light progressive resistance
their other strength over calisthenics
and free weighs is that gravity is not
required the bands can be stretched in
any Direction with the movement the
disadvantages to resistance bands is the
fact that the resistance isn't constant
the resistance increases the more you
stretch it so for most exercises the
movement will continuously get harder
during the concentric contraction
reaching its peak at the end of the
movement in addition as the band needs
to be anchored at one point although
linear movements work well circular
movements can be awkward so the range of
movement may need to be restricted to
get any benefit you also need to pick
the right strength of band for each
exercise because if it's too high for
the muscle group being worked it's
difficult to do the movement and if it's
too low there's an increased risk of
snapping the band which has happened to
me once or twice and it can hurt so you
will need to have a good selection of
bands to be able to choose from like
with the TRX I'll leave a link in the
description below to some so you can
check them out after the video to
summarize then which type do you pick
well your choice of resistance training
will ultimately depend on on a number of
factors because they all have their
advantages and disadvantages as I'm
showing here on the table are you
someone who is just starting out or are
you a strength training Guru are you a
member of a commercial gym or like the
majority of my subscribers do you only
exercise at home the equipment that is
available to you will immediately
dictate what type you choose as well
your existing health condition and your
exercise goal my personal take on it is
if you have a gym membership then you'll
likely have access to all the options
with the support or guidance of an
exercise professional which is the best
position to be in if you're someone that
exercises at home and doesn't have the
need or want to lift heavy weights then
a TRX suspension trainer for ad
calisthenics a set of resistance bands
and maybe a pair of light dumbbells
should put you in a great position to be
able to do most movements to improve
your muscle strength and Joint stability
with plenty of ways to vary and progress
the
exercises I hope the information in this
video gives you the inspiration to try
out alternative types of strength
exercises if so please give it a like by
clicking the Thumbs Up Button below and
consider subscribeing if you haven't
already you can also check out the
description below for ways that you can
help support this channel but thank you
so much for watching and until next time
stay active and keep moving to feel
better
تصفح المزيد من مقاطع الفيديو ذات الصلة
How Viktor Kamenov Trained For Planche SO FAST Explained
Calisthenics Vs Weights Vs Machines - Which Should You Do?
Different Main Types Of Exercises - Cardio, Strength Training, Flexibility, Balance And Coordination
Train Like Toji Fushiguro (At Home No Weights)
You CAN Combine Cardio & Weights (and Should)
Basic Gym Machine Rundown- gym machines for beginners
5.0 / 5 (0 votes)