How To Run
How To Run - Running Tips for Runners
In one of the latest editions of Men’s Health (if you want to read it click here) there was an article about a total body workout done with one machine. This one to be exact but then without the fancy console in the middle, my towel just rests on the ground:
This machine is a multi purpose machine as you can really do a lot of different exercises without changing machines or waiting for others to finish. But back to the article. The article showed various ways to increase your body strength and I thought I would put them to the test and give my review on these exercise. Now just as a disclaimer, I am NOT a professional athlete, workout guru, personal trainer or astronaut. I try to go to the gym at least 3 times a week, this is on average and my workouts are about half an hour to 45 minutes per session. So I am a guy who likes to go to the gym but also likes the bacon and egg roll with BBQ sauce on a Saturday (and Sunday) so fair to say I am an average person.
I will discuss every exercise and will tell you what I did and didn’t like about it. I will also share what I would rather do as a replacement for that exercise. Let start from the top.
The exercise targets your back, legs and arms. I found this exercise a bit tame. I cost me a lot of time to get the actual exercise right. On the image the person is standing straight, in real live you are hanging backwards to compensate the weight. If you want to stand straight you are really pushing your toes into the ground to compensate the weight.
My opinion:
It does give you a good workout for your arms as there is a constant resistance but for me that was about it. I set the weights around 16kg per set. After this routine I was not really feeling a total workout.
My alternative workout:
If you want to train squats, core and triceps I would recommend using a simple kettlebell. You hold the KettleBell between your legs and squat. When you stretch your legs again raise the kettlebell towards your chest/chin while your arms fold outwards (like hanging up the laundry in the backyard really). And when you bend your knees again just lower the kettlebell towards the ground (but without touching the ground) and repeat this 10 times.
Start with a lower weight to get used to it but you can quickly increase this if you feel you can do better.
So this was exercise number 1, now number 2.
This is what I am talking about! I set the weights on 12 kg per arm to get stared and quickly moved up to 18kg by the end of the workout. It focuses on your chest and arms and again has a constant resistance to there is no way to stop and nowhere to hide.
My opinion:
The exercise did exactly what I expected. Once you find the right weight you’re off. At the end my chest muscles where burning and really had to push to finish the set. Burning zones was the chest and triceps area.
Alternative exercise:
Don’t need to give one, was a good exercise.
Quickly to exercise number 3.
This exercise focuses on you arm extension and thighs. You are doing one legged squats (if I can call them like this to keep it easy) while extending your arm and try to keep your balance.
My opinion:
I enjoyed this workout because I don’t do a lot of extra squats to give my legs a workout. I run and think that is enough for now. I thought I would feel more in my core / abs but this was not the case. The arms got another good workout as I set the weights around 16kg per arm.
Alternative exercise:
I recently did an exercise which was similar to this one but had more impact on my core and love handle area :). Instead of you doing a squat and pushing your arm up, you punch forward while pivoting your body.
If you are standing straight towards the handle, make sure you twist so you are inline with the machine and cord. Then grab the cord and take 2 steps away from the machine, there should be a constant resistance when you do this exercise.
If you hold the handle in your right hand, while your knees are slightly bend. You punch the handle from right to left, while twisting your body going along with the punch. You end up with your handle above your head, left foot forward. Do this 10 times and then, without a break, switch hands and feet and repeat the exercise.
This gives, for me, the exercise a bit more punch as you focus more on your core and your arm travels a longer distance.
Final exercise .
This exercise is more focussed on the core.
My opinion:
I didn’t like this exercise at all. The cord kept hitting my shoulder and I lost some of the resistance when that happened. This made it not the best exercise for the abs as there could be more. Perhaps next time if I switch it, not going from top to bottom but start from the bottom and end to at the top it may give a different effect.
Alternative exercise:
Do the alternative exercise from exercise # 3 and put some more weight on it and use two hands. This will target your core more and also works out your arms a lot more.
So there you have it, my review on the Mens Health Total Body Training : Switch to Cable. If you have a different experience with these exercises or have some other alternatives, please share these in the comments section.
Have a great weekend!
Ralph
