Fitness equipment has developed significantly through the years and today, there is a wide range of innovative equipment used in training programs everywhere…

Below is an introduction to four of the more common; sandbags, kettlebells, suspended fitness, and aquatic accessories as well as tips for how to start using portable exercise equipment for use in a wide range of locations….

Kettlebells

What do they do?

Originally a form of Russian training equipment, kettlebells have been increasing in popularity over the last decade. They are essentially a cannonball with a handle – unique in that the weight is not held in the hand (like dumbbells).

What are they good for?

Kettlebells’ unique shape has some advantages over dumbbells. Swinging movements provide a fluid movement in power exercises like cleans and snatches, which in turn helps to develop power endurance.

For some examples of kettlebell exercises and techniques, refer to Fitness Institute’s training bank:

• Goblet Squats
• American Kettle Bell swings
• Kettlebell Swings
• Australian Institute of Kettlebells workshop demonstration

Suspended Fitness

What does it do?

Suspended fitness requires specially designed straps that allow for more variety and load variation during bodyweight training.

What are they good for?

Using your bodyweight for fitness training integrates the core into all the movements performed. Also, angling the body can either increase or decrease the load and this progresses or regresses the intensity of the movement.

Refer to Fitness Institute’s exercise bank for tips on how to perform suspended exercises:

• Ring – Muscle Ups
• Ring Push ups
• Ring Rows
• TRX Tricep Extension
• TRX Row
• TRX – Squat Jump

Aquatic Fitness Equipment

What does it do?

Equipment used in an aquatic environment can be assistive or resistive:

Assistive pool-based equipment is used to help position yourself in water, e.g. cuffs, vests, belts, kickboards, dumbbells.

Resistive equipment increases the drag to adds load to your movement, e.g. boots, gloves, paddles.

What are they good for?

Water-based exercise has a range of uses from decreasing pain, swelling and muscle spasms, to providing support for loss of range of motion, weakness, limited endurance or injury-related, restricted weight-bearing. The resistance and assistance provided can also increase strength and core stability without putting additional stress on joints.

Sandbags

What do they do?

Sandbags are a functional training system utilising “soft” (but tough) weighted equipment used for functional resistance training.

What are they good for? 

Training with sandbags teaches stability for general conditioning, strength for specific conditioning, and power for performance conditioning. The sand insert and short length allow for rotational power development which feels very different to traditional weightlifting.

More tips and examples of using innovative equipment can be found on Fitness Institute’s website:  

• Lebert Equalizer Dips
• Lebert Equalizer L Sits
• Lebert Equaliser Pushups and Rows
• Rope Climbs
• Butterfly Sit Ups
• Lateral Curl with Bosu

Recommendations to adding innovative equipment to your workout:

1. Before starting any exercise program it is important to seek the advice of exercise and medical professionals
2. Chat to your qualified personal trainer or instructor for help with exercise programming tips
3. When using any equipment for the first time, follow all manufacturer’s instructions
4. Be sure you have developed a base level of strength and fitness prior to integrating new techniques into a training program

More information can be found on the Fitness Australia website: 

• Strength training guidelines 
• Strength training for healthy adults

In the hands of a trained and qualified exercise and health professional, Proprioceptive, Neuromuscular Facilitation (PNF) is an extremely effective tool for increasing flexibility, strength, and mobility as well as improving soft tissue injury rehabilitation.

But it is possible to implement this highly effective, flexibility improving, strengthening, and mobility enhancing training technique, anywhere, anytime, and without any additional equipment…..

So… what exactly is Proprioceptive Neuromuscular Facilitation (PNF)?  

Also known as “contract and relax” stretching, PNF stretching involves a static stretch, followed by a strong isometric muscle contraction (i.e. creating tension without the muscle changing length), which is then followed by another static stretch.

Of all the types of flexibility training, PNF has proven to produce the best results for those looking to increase flexibility and mobility.

The science behind PNF can be complex, so to put it as simply as possible…. during an isometric contraction, a reflex is initiated by the tension in the muscle, which causes the Golgi tendon organs located in the tendons to fire off a message to the spinal cord, allowing the muscle to relax. This then allows the muscle to be stretched further statically.

This is known as the “inverse stretch reflex” and is best described as a protective mechanism that tries to minimise the impact (or stop) excessive loads that may cause injury.

Let’s look at other methods of stretching and flexibility training:

Static Flexibility:

What is it? This is the gradual stretching of a muscle to a point of tension, where it is held without bouncing. To maintain flexibility, the stretch should be held for 15 – 30 seconds or 30 – 60 seconds to improve flexibility.

When to use: This is an effective and safe method for stretching muscles and connective tissue at the end of a training session and during a flexibility session.

Dynamic flexibility:

• What is it? Dynamic flexibility movements use muscle activation to take a limb through its normal, full range of joint motion.
• When to use: You often see this used in functional training and sport-specific movements, particularly during the warm-up phase.

Ballistic flexibility:  

• What is it? Also called “bounce” stretching, Ballistic stretching is performed by taking the muscle to the end of its normal range of motion and beyond.
• When to use: This type of flexibility training is activity-specific. If done incorrectly it can result in injury, so it is recommended this kind of training is only ever be performed under the supervision of qualified exercise and sporting professionals….

So… how do we get started with PNF?

Key principles for all stretching types are:

• Warm-up for 5 to 10 minutes before conducting any stretching
• Stretch gently and slowly
• Stretch to the point of tension but never pain
• Breathe steadily throughout

Getting started with PNF to improve general flexibility:   

• For guidance and more information, ask your Health Professional, Personal Trainer or Instructor
• Leave injury rehabilitation and smaller muscle groups, neck and spine mobility to the professionals
• Start with big muscle groups (hamstrings, quadriceps, calves, chest, upper back and inner thighs)
• The effort in the contraction should be relevant to a person’s level of conditioning.
• PNF training should never be aggressive, forceful or painful
• If working with a partner – you must direct them with positioning and amount of hold to apply

Steps to performing PNF stretching:

1. Find a person to help or something immovable to assist (e.g. hands, arm, wall, towel or strap)
2. Position muscle to be stretched under gentle tension
3. Apply sufficient resistance to prevent movement
4. Press against the hold, without moving the limb (an isometric hold)
5. Hold this tension for 5 – 6 seconds
6. Relax the contracted muscle group
7. Move into a controlled static stretch for about 20 to 30 seconds.
8. Allow 30 seconds to recover
9. Repeat the process 2 – 4 times
10. Perform every 2 – 3  days

More flexibility and mobility tips can be found HERE

Remember to seek the advice of your fitness trainer, medical and/or allied health professionals, if you are new to exercise or have an injury or medical condition to consider.

Learn how to test your fitness HERE.

See more Gym Exercises HERE

See more Strength Exercises HERE 

See more on our Fitness and Wellness courses HERE. 

Remember to seek the advice of your fitness trainer, medical and/or allied health professionals, if you are new to exercise or have an injury or medical condition to consider.

Learn how to test your fitness HERE.

See more Gym Exercises HERE

See more Strength Exercises HERE 

See more on our Fitness and Wellness courses HERE. 

Remember to seek the advice of your fitness trainer, medical and/or allied health professionals, if you are new to exercise or have an injury or medical condition to consider.

Learn how to test your fitness HERE.

See more Gym Exercises HERE

See more Strength Exercises HERE 

See more on our Fitness and Wellness courses HERE.

Remember to seek the advice of your fitness trainer, medical and/or allied health professionals, if you are new to exercise or have an injury or medical condition to consider.

Learn how to test your fitness HERE.

See more Gym Exercises HERE

See more Strength Exercises HERE 

See more on our Fitness and Wellness courses HERE.