EXERCISES AND MACHINES
Aerobics - a catch-all term, loosely used to refer to either group exercise classes or any type of exercise which requires endurance. The term "Aerobic" was originally coined by Dr. Kenneth Cooper, a leading exercise scientist, who used it to refer to endurance exercise which required the consistent use of oxygen - such as walking, running, swimming, etc. The term was later used by clubs to refer to "aerobic dance," a form of group exercise consisting of dance movements selected for their exercise effects and performed to music. "Aerobic dance" was subsequently shortened to "aerobics," and also transformed into a wide range of exercise formats unrelated to dance. Thus "aerobics" came to refer to any/all group exercise classes, regardless of exercise type. Recently, the term has fallen out of favor and is used much less frequently. See also STEP AEROBICS.
Barbells - weights affixed to a long bar, used for strength training exercises. Barbells can be fixed - with weight permanently welded onto each end of the bar - or adjustable. Adjustable barbells are "loaded" with disks or WEIGHT PLATES of varying sizes, allowing the user to select the amount of weight to be lifted. Typically, weight plates come in 2.5, 5, 10, 25, and 45-lb. sizes. The plates are secured on the bar using barbell COLLARS, any of several types of clips or fasteners which secure the plates and prevent them from sliding off the bar during use. Adjustable bars come in two basic types: "standard" or "Olympic." Standard bars are typically one-piece bars, with the entire bar of the same diameter, and plates with small-bore holes. Standard bars are generally used for home exercise, as they are not designed to hold as much weight as Olympic bars. Olympic bars are derived from competitive weight-lifting: they consist of a bar/grip onto which are permanently affixed larger plate-holders. These are typically found in commercial clubs and gyms, and are used with larger plates with large-bore holes.
Bench Press - a traditional weight-training exercise, in which you lie supine (face up) on a bench, and press a weight from the chest upward until your arms are fully extended above your body. Traditionally done using a barbell, the bench press is usually performed on an apparatus/bench designed for the purpose, with a padded bench on which to lie and metal supports on which to place the bar. The bench press can also be performed with dumbbells, although the weights typically must be lifted from the floor, as most benches are designed to hold only barbells. "Bench press" is sometimes also erroneously used to refer to chest press machines, on which the user typically sits upright while pressing handles from the chest outward.
BOSU™ - a hemispherical apparatus used for balance and stability exercises. The BOSU has become extremely popular among personal trainers, and is also used in some group exercise classes. It consists of a flat, plastic disk attached to a dome-shaped inflatable rubber bladder, giving it the appearance of a "half-stability-ball." The acronym "BOSU" stands for "both sides up," which refers to the ability to use the BOSU in two main ways: with the dome-side up, the BOSU sits flat on the floor and can be stood upon for a balance exercise - the inflated (but somewhat soft) dome providing an unstable surface; with the dome-side down, the disk of the BOSU can be held by its edges for upper-body exercises such as pushups. Unfortunately, some exercisers and trainers have also tried to stand on the disk side - which is extremely unstable and unsafe, and has led to numerous serious accidents when users fall off the apparatus.
Dumbbells - weights intended to be lifted with one hand. Most dumbbells are fixed, with permanently attached weights welded or screwed onto each end. However, adustable dumbbells - with small weight plates which can be changed - are also available. Dumbbells were traditionally made of iron, but newer models often have rubber-coated weights affixed to a steel bar/grip. Some smaller dumbbells are also produced with a complete vinyl or neoprene coating, for more comfortable gripping; these are often employed in group exercise classes.
Elliptical Machine - any of several types of endurance/aerobic exercise machines designed to simulate a walking or running motion, without the impact of lifting and planting one's feet. The first elliptical machines, the EFX produced by Precor, closely simulated a running motion with the user's feet placed on pedals/footrests that follow an elliptical motion; the user holds handlebars (i.e. side rails) while using the legs for the elliptical motion. More recently, ELLIPTICAL CROSS-TRAINING machines have become more popular and are now ubiquitous in fitness facilities of all kinds. Cross-training versions add an arm exercise, typically a forward-backward "pumping" motion, to the elliptical foot motion - the intent is a "total body" exercise which involves all four limbs. Such machines are now as popular as treadmills in most facilities. Although much safer than treadmills - it's almost impossible to be "thrown" from an elliptical machine - some elliptical machines have large moving parts which are exposed, requiring users to step over them and bystanders to stand well clear of the machine.
Free Weights - BARBELLS and DUMBBELLS.
Lat Pull Machine - a weight-training machine designed to exercise the latissimus dorsi muscles, the large "wing" muscles found on the outer portion of the mid-back. Also called a "lat pulldown" or simply "lat machine," it typically consists of a gripping bar connected to a weight stack via a cable. The cable is run over an upper pulley, so that the user must pull down on the bar to lift the weights. The bar is supposed to be pulled down to about neck level - either behind or in front of the torso. The resulting exercise is much like a "reverse chin-up."
Leg Press Machine - any of several types of machines in which the user sits or lies on a padded bench, while pressing the feet against a metal plate to perform a "reverse squat" motion, straightening the legs against a selected resistance. There are SELECTORIZED leg press machines [with a stack of weights and a selector pin] and also PLATE LOADED machines [with barbell plates loaded for resistance]. Plate loaded units are often quite dangerous, with a large plate-holding carriage located above the user - who must lift the carriage (and loaded weights) upward during exercise, and secure the carriage with a locking mechanism to finish the exercise and exit.
Medicine Ball - a solid or filled sphere used as a weight for various exercises. Old-time medicine balls became popular in the late 19th Century, and were made of leather bladders stuffed with cotton or other materials. After being largely supplanted by metal weights - such as dumbbells - in the second half of the 20th century, medicine balls have recently returned to popularity. Modern medicine balls are generally made of solid synthetic rubber, so they can be lifted, thrown, or bounced. Because of those characteristics, they are most often used for ballistic exercises such as throws; but are also used as weights to be lifted - most often during abdominal/trunk exercises.
NAUTILUS™ Machines - see "Selectorized machines."
Pilates - an exercise system developed by Joseph Pilates, a European exercise physiologist from the early 20th Century. Joseph Pilates believed that straight spinal posture, as well as muscle control, were the keys to health and physical fitness. He trained many dancers, who found his system very beneficial. He also invented and used several exercise contraptions - most with springs for resistance - to be used with his exercise routines. Today, "Pilates" has widened to become an exercise system used for posture and fitness by the general public. Classes and lessons are taught in many clubs, with or without the Pilates machines. Some of these bear little resemblance to the original Pilates system. Unfortunately, many women have come to mistakenly believe that Pilates exercise will miraculously give them a "dancer's body," when diet changes or aerobic exercise might be more appropriate.
Plate-Loaded Machines - Similar to selectorized (Nautilus™ type) machines, plate-loaded machines are designed to isolate individual muscle groups for strength exercise. However, plate-loaded machines require barbell plates to be loaded on plate holders attached to the machine, to provide the appropriate resistance/weight level. [Selectorized machines use stacks of built-in weight plates]. The most popular plate-loaded machines are two which result in many injuries and accidents: the "Smith machine" (see below) and the Leg Press. The Leg Press consists of a large "sled" or platform which slides up and down a frame toward the exerciser, who lies on her back with legs elevated to put her feet on the platform. The platform, with barbell plates loaded for extra resistance, must then be pushed upward with the legs. Unfortunately, loss of control of the platform/sled can result in it sliding downward into the user - causing serious injury.
Roman Chair - a term often used to refer to any of several types of exercise units, all of which are designed for abdominal or back exercises. The Roman chair is an metal apparatus with no moving parts - other than perhaps an adjustable foot rest. Typically, the user rests his/her hips on a padded "seat" and hooks feet under padded footholds, so that various abdominal or back exercises can be performed using body weight as resistance.
Selectorized Machine - a weight-training machine which employs a stack of weight plates to select the amount of weight to be lifted by the user. Most often, the weights to be lifted are selected by inserting a metal pin in a hole below the plates to be lifted. These are sometimes called NAUTILUS™-type machines, after the company which made them ubiquitous in gyms throughout the U.S.
Smith Machine - a weight-lifting apparatus on which a barbell is attached to a carriage which holds it level and allows it to slide up and down. Intended to provide added safety (compared to a free barbell), the smith machine bar is loaded with weight plates like any other barbell. The bar is typically secured with large metal hooks which are welded to the bar and engage pegs on the frame of the machine; the user must engage the hooks (generally with a twist of the bar) in order to rest the bar on the machine (and load or unload weight plates).
Spinning - indoor cycling in a group class format, typically led by an instructor. As "Spinning" is a copyrighted brand name, many clubs call their classes "group cycling" or another name. Spinning bikes are typically manually-powered, with a large flywheel providing resistance to the user who pedals. Resistance is usually controlled with a manual braking mechanism. Most spinning bikes are made to simulate road cycling, and allow handlebar and seat adjustments to suit the user. They can also be used with "clipless" cycling shoes, which engage with (clip into) the pedals of the cycle.
Stability Ball - an inflatable ball used for stability or balance exercises, sometimes in conjunction with weights or other apparatuses. Stability balls (aka SWISS BALLS, RESIST-A-BALLS, GYM BALLS, etc.) look like large "beach balls." Most are designed to be inflated to diameters of 45, 55, 65, or 75 centimeters. They have become increasingly popular as props for strength exercise or "functional" training, in which exercisers must sit or support themselves on the ball while performing an exercise. Such "stability training" engages additional muscles, which are required to maintain body balance. However, the instability poses safety risks as well. Also, balls have been known to burst during use, even those made of "burst-resistant" material, which supposedly resists puncture and deflates more slowly if it is punctured.
Stairmaster - a motorized stepping or climbing machine. Although STAIRMASTER™ is a brand name (now owned by Nautilus Inc.), it has come to refer to the entire range of stepping or climbing exercise machines. The original Stairmaster machine (now known as the Stepmill by Nautilus) was essentially a motorized staircase, with actual stair steps rotating downward - producing an exercise exactly like "going up a down escalator." Most newer machines employ a more compact (and safer) design, with only two footrests moving up and down to simulate a climbing motion.
Stationary Bike (or Cycle) - machine used for bicycling indoors. Stationary bikes can be motorized and computer-controlled, as with a Lifecycle, or manually-powered, as with a SPINNING cycle. Computer bikes are generally found on the gym (general exercise) floor with treadmills and other aerobic-exercise machines; manual bikes are typically used in studios for group cycling classes (see SPINNING). Computerized cycles generally have a flywheel housed inside a plastic base, and come in two "shapes": upright or recumbent. Upright cycles are configured like traditional bicycles; recumbent models have a larger seat (with a back support0 placed lower and further behind the pedals. The flywheel resistance is controlled by a computer console operated by the user.
Step Aerobics - also just called "Step" class, a group exercise format in which exercisers are instructed to step up and down on plastic "steps." These steps, or platforms, are designed to hold the weight of an individual, and can usually be adjusted to different heights - generally by placing them on "risers" designed for the task. Exercisers perform choreographed movements to music, using the steps to increase the challenge to the cardiovascular system.
Treadmill - machine used for walking and running indoors. The MOTOR propels the BELT around ROLLERS which keep the belt aligned and rotating smoothly. In addition to the DRIVE MOTOR, most treadmills have an ELEVATION MOTOR (aka LIFT MOTOR) which can elevate the front of the machine, simulating an uphill walk or run. The belt moves across a DECK, usually made of wood or laminates, with a lubricated surface to enable smooth motion. The deck provides support for the user and usually rest on shock absorbers to reduce impact forces. HANDLEBARS are typically found in front and/or on the sides, allowing the user to hold on before, during, or after exercise. The COMPUTER CONSOLE (aka CONTROLLER) is the board found on the front of the machine, which is used to control the machine's speed, grade of elevation, and any other programming features. Some newer consoles also have LCD screens (built in or attached) which can display TV or other entertainment.
Yoga - a type of exercise with roots in ancient India, yoga is really a set of disciplines with significant variation in their approaches. Most were originally spiritual in nature, employing breathing and (sometimes) meditation along with postures designed to improve the health of the body (and mind). Because many Yoga postures require strength, muscle endurance, and flexibility, it has become a popular form of exercise, particularly among people seeking better flexibility. Moreover, Yoga is now sometimes "combined" with other exercise forms to produce hybrids such as "Power Yoga." Note that some forms of yoga are practiced in deliberately overheated rooms, to encourage perspiration (and purification).
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