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As the year gets into full swing, it’s a great time to focus on movements that ground us, build strength and promote resilience and balance. Our April Exercise of the Month, Knee Lift – Feet Pulling Straps on the Short Box, is taught by Bianca Bolissian, Merrithew^® Lead Instructor Trainer based at our Toronto Corporate Training Center (CTC) and demonstrated by Melina Caleffi, Merrithew^® Instructor Trainer from Espaco Manawa (HC) in Sao Paulo, Brazil.

This exercise challenges your core, glutes, balance and coordination while offering a thoughtful way to reconnect with your body and build stability as the year unfolds.

Benefits of the Knee Lift Feet Pulling Straps Exercise

This exercise delivers a wide range of benefits, including:

• Core Strength: Engages deep abdominal muscles for stability and control.
• Lower-Body Engagement: Activates especially the glutes and also adductors to maintain alignment and proper biomechanics.
• Hip Stability: Strengthens the gluteus medius and other abductors on the top hip.
• Coordination and Balance: Requires precise control to maintain control of torso and pelvis against movement of the limb.

Tips for Success

To maximize the effectiveness of this exercise, keep the following in mind:

• Align Pelvis and Shoulders: When lying on the short box, ensure your pelvis is aligned with your shoulders to support proper form.
• Engage Your Core: Keep your abdominal muscles active to support your spine and maintain balance.
• Controlled Movements: Avoid rushing through the exercise. Smooth, deliberate motion maximizes effectiveness.
• Alignment Matters: Ensure your spine remains neutral and your shoulders stay stable throughout.
• Modify If Needed: Adjust the spring tension or limit the range of motion if you’re new to this exercise.

Who Can Benefit?

This exercise is particularly beneficial for:

• Clients focused on improving hip strength and stability: Strengthens the gluteus medius and activates the abductors to support better alignment and control around the hip joint.
• Those seeking to balance and stabilize the lower body: Improves coordination and helps build a strong, stable foundation for movement.
• Practitioners working on core engagement: Encourages core activation in conjunction with hip and glute stability for a well-rounded challenge.

Looking to Challenge Yourself?

For an added challenge, increase the spring resistance or hold the knee lift for a longer duration before lowering your leg. This intensifies the core and stabilizer engagement, taking your practice to the next level.

Source: https://www.merrithew.com/blog/post/2025-02-10/exercise-of-the-month-knee-lift-feet-pulling-straps-on-short-box

The Symbio Incline Elliptical revolutionizes the way exercisers experience elliptical workouts by introducing innovative movement patterns that closely mimic the body’s natural running arc. Unlike traditional ellipticals that often lose the “up and over” motion, resulting in a linear and flat pattern, the Symbio Incline Elliptical maintains this unique movement at all incline levels. This is achieved through the cross-functional collaboration of our biomechanics, engineering, and product design teams.

Stepover Mechanics: Elevating Performance and Comfort

At the heart of the Symbio Incline Elliptical’s design is the stepover mechanics, which ensure that the exerciser’s foot moves up and over, just like in natural running. We believe that maintaining natural movement is critical to fitness equipment because it reduces the risk of injury and enhances overall performance. Other brands often overlook this aspect, resulting in less effective workouts and potential discomfort for users. The patented ergonomic convex shape of the Life Fitness FlexForm™ pedals assists in pedal articulation, returning the foot to a neutral position faster than other ellipticals. This creates superior foot comfort and reduces potential hot spots or numbness, making it an easy choice for facility buyers who prioritize user comfort and safety.

Innovative Design and Engineering

The Symbio Incline Elliptical stands out in the cardio space due to its meticulous design and engineering. Here are some key features that differentiate it from the competition:

1. Advanced Incline Levels: With 15 incline levels, the Symbio Incline Elliptical offers a wide range of workout intensities, catering to users of all fitness levels.
2. Smooth and Natural Motion: The elliptical’s movement pattern ensures that users can maintain proper form and technique, reducing the risk of injury and enhancing workout effectiveness.
3. Customizable Settings: The intuitive interface allows users to personalize their workouts, making it easy to adjust settings to match their fitness goals.
4. Advanced Tracking Features: Users can monitor their progress with advanced tracking features, helping them stay motivated and engaged.
5. Ergonomic Design: The ergonomic design of the FlexForm™ pedals ensures a comfortable and natural workout experience, reducing the risk of discomfort or injury.

Enhancing User Experience

The Symbio Incline Elliptical is not just about physical benefits; it’s about enhancing the overall user experience. Compared to the Integrity+, the Symbio Incline Elliptical offers a more advanced and customizable workout experience. The intuitive interface, customizable settings, and advanced tracking features allow users to personalize their workouts and monitor their progress. This level of customization and feedback helps keep exercisers motivated and engaged, making the Symbio Incline Elliptical a valuable addition to any fitness facility.

Understanding Fitness Spaces and Exercisers

We understand that every fitness space is unique, and so are the exercisers who use them. Our expertise in fitness spaces allows us to help you devise a space with the right cardio equipment tailored to your specific needs. For example, the Symbio Incline Elliptical’s compact design and advanced features make it an ideal choice for facilities looking to maximize space while offering top-tier equipment. As a trusted partner, we work closely with you to ensure that your facility is equipped with the most advanced and effective equipment available. Together, we can inspire the world to work out by providing innovative solutions that enhance the fitness experience for all users.

Ready to Take the Next Step?

Ellipticals appeal to exercisers of all levels, offering natural running motions and total-body movement at various intensities. With the Symbio Incline Elliptical, you’re providing your members with the most biomechanically advanced elliptical on the market. Bring the innovation and inspiration of the Symbio Incline Elliptical to your facility and elevate your members’ workout experience to new heights.

Source: https://www.lifefitness.com/en-us/customer-support/education-hub/blog/symbio-elliptical-movement-patterns

Are you looking to expand your fitness equipment collection in your commercial gym? Expanding the offerings can attract new members and entice current ones. If you’re considering adding a new cardio machine, you should first understand the differences between a commercial treadmill and an elliptical. Both of these machines provide great cardiovascular workouts, but they do have separate qualities and benefits. For those debating between the two, read about the features that set the machines apart.

Treadmill

A treadmill is a classic piece of cardio equipment found in most gyms. The machine uses a moving belt that allows users to walk, jog, or run in place. Some treadmills also have the option for incline settings to simulate moving uphill.

At TRUE Fitness, we offer premium, high-performance commercial treadmills. Our treadmills have deck cushioning to ease joint impact, incline adjustments based on heart rate, and customizable features accessible via sleek touchscreen options. Plus, our machines require very little maintenance, so you can keep them up and running to continuously appease gym members.

Benefits of a Treadmill

If your members are mainly looking to improve their running or jogging abilities, a commercial treadmill may be the best option for your gym. Treadmills provide an excellent workout for those looking to burn calories and improve cardiovascular endurance.

• Running on a treadmill burns more calories per hour compared to an elliptical.
• The incline feature on a treadmill makes it great for hill training to strengthen the body’s leg muscles.
• Running on a treadmill simulates natural body movement, making it easy for beginners to use.
• Treadmills are more budget-friendly compared to ellipticals.
• The moving belt allows users to vary their workout intensity and speed easily.

Cons of a Treadmill

• The high-impact nature of running on a treadmill can be difficult for people with sensitive joints.
• Users may feel bored from constantly moving in the same place.
• Treadmills take up more space compared to ellipticals.

Elliptical

An elliptical is a stationary cardio machine that simulates running, walking, or climbing. The movement is smooth and low impact, making it gentler on the body’s joints than running on a treadmill. An elliptical has two foot pedals and may include handles for upper-body movement. Many commercial ellipticals come with adjustable resistance levels and preset workout programs to personalize the user’s workout regimen.

TRUE Fitness’s commercial elliptical equipment has a compact, space-saving design, so you can fit it in any facility, no matter its size. It features an adjustable stride length, allowing users of all heights to use the machine comfortably.

Select elliptical equipment also features Cardio 360™ technology. This feature allows users to follow a personal trainer on-screen while performing various exercises, including hill climbing and sprinting. It makes workouts more engaging and challenging for members.

Benefits of an Elliptical

• The low-impact movement on an elliptical is ideal for those with joint pain or healing from an injury.
• Ellipticals have a lower learning curve than treadmills, making them easier for beginners.
• Cardio 360™ technology offers a fun, interactive workout experience.
• Ellipticals target multiple muscle groups, including the arms, legs, and core.
• Users can easily adjust the elliptical’s resistance level to increase the intensity of their workout.

Cons of an Elliptical

• Users may burn fewer calories per hour on an elliptical than on a treadmill.
• The lack of impact may provide bone-building benefits different from running on a treadmill.
• Some users may find the movement on an elliptical awkward or unnatural.
• Ellipticals typically have a higher price point compared to treadmills.

If you have gym members with joint issues or looking for a low-impact workout, a commercial elliptical may be a better choice to upgrade your gym instead of a treadmill. An elliptical provides a full-body workout and can be a great option for improving cardiovascular health without stressing joints.

The Differences Between Treadmills and Ellipticals

Both the treadmill and elliptical provide effective cardiovascular workouts. You’ll have members who prefer one over the other; some members might use both machines as a part of their fitness routine. Nevertheless, here are a few key differences to keep in mind when deciding which machine to add to your commercial facility:

Impact

Treadmills provide a high-impact workout due to the constant pounding on the belt, and ellipticals offer low-impact exercise. This difference makes the elliptical a better choice for those with joint pain.

Muscles Targeted

Treadmills primarily work the lower body. Ellipticals can engage the upper and lower body muscles.

Calorie Burn

Both machines provide great calorie-burning workouts. However, treadmills tend to burn more calories per hour due to the higher running intensity.

Intensity

Due to their impact and the option for incline settings, treadmills offer a high-intensity workout. Ellipticals can also provide a challenging workout but may not be as intense as running on a treadmill.

Cost

While both machines vary in price, treadmills tend to be more budget-friendly compared to ellipticals.

Variability

Both machines offer various workout options, but treadmills provide more variety, including incline settings and the option to run at different speeds.

Space

Ellipticals take up less space than treadmills. Therefore, ellipticals are a better choice for small facilities.

If you’re able to afford and accommodate both machines in your gym, consider doing so to provide a well-rounded cardio experience for your members. This way, members can switch up their routines and challenge their bodies in different ways.

However, if you have limited space or a strict budget, consider your members’ demands. Which machine would benefit them the most? Do you have many runners or people who want to improve their running abilities? Do most of your members suffer from joint pain or injuries that would benefit from low-impact exercise? Evaluating your members’ needs will help you make the right decision.

Source: https://truefitness.com/difference-between-commercial-treadmill-and-elliptical/

 

Merrithew^®’s Split-Pedal Stability Chair^™ may be compact, however, that’s exactly what makes it so effective. This small and mighty powerhouse piece of equipment is a must-have for anyone looking to improve strength, mobility and balance, suiting everyone from elite athletes to fitness enthusiasts and rehab patients.

Originally developed by Joseph Pilates to fit into compact home gyms, the Stability Chair has evolved into a go-to tool for full-body conditioning, rehabilitation and functional training. Its ability to engage deep stabilizing muscles, challenge balance and enhance movement patterns makes it an essential addition to fitness studios, rehabilitation clinics and home gyms.

Merrithew’s Split-Pedal Stability Chair takes after the original model with some modern upgrades, including:

• A durable double-steel frame for superior stability and support
• Split pedals that move independently or lock together for customizable training
• Adjustable and detachable handles for added assistance and balance
• Smooth-rolling wheels for easy portability
• Four adjustable resistance springs to accommodate all fitness levels

Why the Stability Chair is a Must-Have for Fitness & Rehab

To understand how the Stability Chair improves fitness and rehabilitation, we spoke with physical therapist and Merrithew Lead Instructor Trainer Cheryl Cote Alden from Symmetry Pilates Center in Bedford, New Hampshire. She shared her expert insights on the Stability Chair’s versatility and effectiveness across various client needs.

1. Improves Functional Strength & Stability

“The Stability Chair is effective for many clients because of the unique functional and strength challenges it can create for people of diverse needs. Due to the small size of the Stability Chair, clients need to engage the core musculature and stabilize in a manner used in daily life, being stable but not rigid,” explains Cheryl.

“You can use the Stability Chair to focus on balance, isolate ankle and scapular mobility or challenge flexibility and strength. For any given session, you can make the exercises more challenging or accessible with the adjustable springs based on your clients’ needs and abilities.”

2. A Safe and Accessible Option for Injury Recovery

The height of the Stability Chair makes it easy for people with injuries, who are pre and postnatal or post-rehab to get on and off, making it an appropriate choice for those with hip or knee injuries, or other mobility limitations. It is also ideal for clients who need to remain in seated or upright positions.

3. Identifies and Corrects Imbalances

Using the split-pedal function, trainers can assess asymmetries in strength and control between the left and right sides of the body. Cheryl explains, “When clients do Footwork with the split pedal, for example, you can see whether they are pushing more with one leg. The challenge is maintaining lumbar and pelvic stability while engaging the pedal.”

How to Cater the Stability Chair for Different Clients

1. Boost Strength & Stability for Fitness Clients

“I like how the small surface area of the Stability Chair requires clients to engage more stabilizing musculature and provides feedback,” says Cheryl. “Whether it’s controlling the movement eccentrically against the weight of the springs or teaching the client how to stabilize while allowing dissociation movement of the arm or leg, the Stability Chair is a great tool.”

2. Improve Balance & Coordination for All Ages

For older adults or athletes, the Stability Chair can be adapted to provide progressive balance challenges. Adding Rotational Disks or Stability Cushions increases instability, helping clients build core control and lower-body strength. Cheryl recommends the following exercises to effectively target these areas:

• Footpress on Long Box to target glutes and hamstrings
• Standing Leg Press to enhance lower-body stability

How the Stability Chair Complements the Reformer

After introducing clients to the STOTT PILATES^® Biomechanical Principles, Cheryl usually starts them on the Reformer. The large size of the Reformer’s carriage helps her clients feel stable, secure and fully supported. She uses the Stability Chair to add in a different element of balance and stability work.

“When training a variety of clients, it’s extremely beneficial to have access to multiple training tools. What works for one client may not be the best option for another. Having multiple ‘tools’ in your toolbox allows for a variety of training, but also the ability to train a variety of clients.”

Why the Stability Chair is Worth Trying

The Split-Pedal Stability Chair proves that great things come in small packages. Whether you’re looking to build strength, improve mobility or add a new challenge to your workouts, this chair delivers. Its adaptability makes it a smart choice for trainers, rehab specialists and home users alike.

If you’re ready to shake up your routine and target muscles in ways traditional workouts might not, the Stability Chair is worth exploring. Give it a try and see how a compact piece of equipment can make a big impact.

Shop the Merrithew Split-Pedal Stability Chair

Source: https://www.merrithew.com/blog/post/2025-02-11/why-every-fitness-studio-rehab-clinic-needs-a-merrithew-stability-chair

As a facility manager, you know that creating an exceptional environment is key to attracting and retaining members. That’s why we’re excited to introduce you to Symbio Smart Lighting technology, designed to elevate your facility’s ambiance and functionality.

A Warm Welcome and Safety First

Picture this: a member steps onto a Symbio Runner™, and the lights greet them with a warm, inviting glow. As the countdown to belt movement begins, the lights provide a visual cue, allowing the runner to prepare. If the deck moves without detecting a runner, the treadmill’s lights turn red to alert everyone that the machine is running without a user. This safety feature ensures that everyone is aware of the machine’s status, reducing the risk of accidents and enhancing the overall experience.

Cool Down and Queue Management

In a busy facility, managing equipment usage is crucial. During the cool-down phase, Symbio’s lights signal to others that the workout is almost finished by slowly pulsing. This feature helps users see when a machine will become available, improving the flow and reducing wait times. It’s a game-changer for high-demand equipment, ensuring a smoother experience for everyone.

Branding and ROI

Symbio’s Smart Lighting™ isn’t just about functionality—it’s a powerful branding tool. Our patented Smart Lighting™ technology lets you customize the product appearance with a wide range of color options. With 16 different colors and 3 brightness levels, Smart Lighting™ offers a unique way to integrate with and enhance your existing branding and interior design. With Facility Connect, you can customize the lighting to match your brand’s identity or create specific moods throughout the day. Imagine green lighting for St. Patrick’s Day or red for Valentine’s Day, adding a festive touch to your facility. Unique lighting features set your facility apart, attracting more sign-ups and driving ROI.

Versatility and Control

Facility Connect offers unparalleled control over the lighting system. You can indicate that certain bikes are off-limits during a class or adjust the lighting to reflect different times of the day. This level of customization not only enhances the user experience but also helps in managing the facility more efficiently.

Conclusion

Symbio’s Smart Lighting™ is more than just a visual enhancement—they are a strategic tool for facility managers. By improving safety, managing equipment usage, and enhancing branding, these features help create a more engaging and efficient environment. Embrace the future of facility management with Symbio’s cutting-edge lighting technology.

Source: https://www.lifefitness.com/en-us/customer-support/education-hub/blog/symbio-lighting

Pilates, a time-honored exercise method with a rich history spanning over a century, has taken the fitness world by storm. Loved by millions around the globe, Pilates has transcended its origins as a favorite of dancers and athletes, capturing the hearts of people from all walks of life. With its unique fusion of strength, flexibility, and mindfulness, Pilates offers a holistic approach to fitness that delivers exceptional results.

Why Pilates?

Pilates has become the go-to workout for those seeking a balanced and harmonious body, from improving core strength and posture to enhancing flexibility and promoting mental well-being.

It’s not just the everyday fitness enthusiasts who have embraced Pilates; athletes, celebrities, and wellness gurus swear by its transformative power. Join the Pilates movement and experience the countless benefits that have made it a global sensation. Ignite your inner strength and unlock your full fitness potential with Pilates – the workout that’s changing lives, one movement at a time.

“The versatile nature of Pilates fosters emotional well-being, helps improve muscle strength and mobility, has injury prevention benefits and the list goes on. This is one of the main reasons why more people are incorporating a holistic workout like Pilates into their routines.” – Vuttichai Suttichupiboon, the founder of Malaya Pilates, Thailand

What are the health benefits of Pilates?

Pilates offers a plethora of benefits for physical and mental well-being. Research has shown that regular Pilates practice can improve overall fitness, posture, and body composition. Who doesn’t want that?

Additionally, studies have indicated significant improvements in cardiovascular health, increased lung capacity, and enhanced circulation among Pilates practitioners.

Stress reduction and mind-body connection

Pilates plays a vital role in reducing stress levels and promoting mental clarity. By incorporating controlled breathing techniques and focusing on precise movements, individuals experience a heightened sense of relaxation and mindfulness. As a result, Pilates contributes to improved sleep patterns and reduced symptoms of anxiety and stress.

Chronic back pain often goes hand in hand with stress and tension. Pilates not only addresses the physical aspects of back pain but also focuses on the mind-body connection. Through controlled and mindful movement, Pilates makes you feel energized by connecting with your body on a deeper level.

Strengthen and tone muscles

One of the primary benefits of Pilates is its ability to strengthen and tone muscles throughout the body. Unlike traditional weightlifting exercises that primarily target isolated muscle groups, Pilates engages multiple muscle groups simultaneously, providing a holistic approach to strength training.

The core muscles, including the abdominals, back, and pelvic floor, are particularly emphasized during Pilates sessions, leading to improved stability, balance, and overall muscular strength.

Moreover, Pilates helps develop long, lean muscles without adding bulk. This aspect makes it an ideal exercise for individuals who prefer a lean and sculpted physique, rather than a heavily muscular appearance. Pilates promotes a balanced and well-proportioned physique by focusing on muscle lengthening and controlled movements.

Pilates is for everyone

Regardless of your age or gender, Pilates is one of the most effective exercises for you if you want to improve your body’s movement efficiency and decrease the risk of injuries.

“Pilates helps older adults maintain their hobbies and stay active, which makes them happy. Additionally, they can carry shopping bags, go up and down stairs, and cook without any difficulty, which prevents the risk of injury, illness, or hospitalization.” – Yoko Yasui, Merrithew® Instructor Trainer

It enhances flexibility, joint mobility, and range of motion, allowing for more fluid movements in daily activities and sports. Improved flexibility also helps alleviate muscle imbalances and correct postural issues, reducing the likelihood of strains, sprains, and other musculoskeletal injuries.

Improved core strength and stability

One of the fundamental principles of Pilates is developing a strong core. By engaging the deep abdominal muscles, Pilates exercises help stabilize the spine and pelvis and relieve back pain compared to other workouts.

A strong core provides the support needed for proper alignment, relieving pressure on the back muscles and promoting better posture.

Enhanced flexibility and range of motion

There is a reason why dancers swear by Pilates. It incorporates a wide range of exercises that focus on improving flexibility and increasing the range of motion in the spine.

Pilates exercises helps release tension and tightness, allowing for greater freedom of movement. It involves gentle stretching and elongating the muscles surrounding the back. With regular practice, you’ll notice increased flexibility that can prevent future back injuries by promoting better body mechanics.

”With Pilates, our aim is to progress you through a series of body weight and spring resistance exercises that will challenge and improve your balance, mobility, core strength, and dynamic stability. It will help you work on muscle strength and fluidity rather than feeling sore.” – Lisa Kaye, Merrithew Instructor Trainer

Postural alignment and awareness

Poor posture is a leading cause of back pain. Pilates emphasizes postural alignment, teaching you to become more aware of your body and its alignment throughout the day.

By correcting imbalances and retraining the muscles to support proper posture, Pilates helps alleviate strain on the back, reducing pain and promoting a more aligned and balanced body.

Additionally, Pilates promotes better body awareness and proper alignment, enabling individuals to move with precision and control. It creates a solid foundation for optimal movement patterns, reducing the strain on joints and enhancing overall performance.

Injury rehabilitation and prevention

Pilates is widely recognized for its rehabilitative benefits. This workout can be a valuable tool to recover from a back injury or prevent future ones.

With its low-impact nature and focus on controlled movements, Pilates provides a safe and effective way to strengthen the back muscles, improve flexibility, and promote proper alignment, reducing re-injury risk.

“My life wouldn’t be the same without Pilates. It keeps me strong and flexible and makes everything easier. The best part is that Pilates is enough on its own. I don’t add any extra training or exercise to feel this way.”– Alex Dainty, STOTT PILATES® practitioner (double above-knee amputee)

Ready to join the mindful movement revolution?

Pilates offers a wide array of benefits for fitness enthusiasts seeking to improve their physical and mental well-being. From the physical advantages of stronger muscles and enhanced flexibility to the mental benefits of reduced stress and increased mindfulness, Pilates stands out as a holistic exercise practice.

By incorporating Pilates into your fitness routine, you can experience improved body composition, enhanced movement efficiency, and a profound sense of overall wellness.

The best part? You can do Pilates anywhere! You don’t always need an equipment or a Reformer, there are so many effective Pilates mat workouts that you can try at home too.

Source: https://www.merrithew.com/blog/post/2023-06-20/the-benefits-of-pilates-achieving-physical-and-mental-wellness

Most gym-goers are familiar with weight plates as barbell accessories, but these circular powerhouses are far more than just add-ons. Weight plates stand as formidable training tools in their own right, offering a world of exercise possibilities for those willing to think outside the rack.

In this guide, we’ll explore some of the best weight plate exercises that can elevate your training.

Why weight plates?

Before diving into exercises using weight plates, let’s consider why they are such effective training tools:

• Versatility — Weight plates can be used for various exercises, targeting different muscle groups.
• Affordability — Compared to other gym equipment, weight plates are relatively inexpensive.
• Space-efficient — Ideal for home gyms or small workout spaces.
• Scalability — Easy to adjust the difficulty by changing the weight or number of plates used.

5 dynamic exercises with weight plates 

1. Plate deadlifts

This variation of the traditional deadlift uses weight plates to engage the posterior chain and improve balance. They are perfect for building strength in the hamstrings, glutes and lower back.

• Stand with feet hip-width apart, holding a weight plate in front of your thighs.
• Hinge at your hips to lower the plate towards the ground, keeping your back flat.
• Push through your heels to return to the starting position.

2. Plate pinch carry

The plate pinch carry is one of the most effective (and challenging) exercises for strengthening the forearm muscles. They also work to improve stability, posture and grip strength.

• Grasp a weight plate between your thumb and fingers on each hand.
• Walk for a specified distance or time while maintaining proper posture.
• Increase the difficulty by using heavier plates or walking for longer distances.

3. Plate Russian twists

Russian twists are well-known for targeting the abdominal muscles. Adding a plate to the mix makes it even more effective, improving rotational strength and enhancing core stability.

• Sit on the floor with your knees bent and feet slightly off the ground.
• Hold a weight plate with both hands in front of your chest.
• Lean back slightly and rotate your torso from side to side, touching the plate to the ground on each side.

4. Overhead plate lunges

Overhead plate lunges elevate the classic lunge by engaging most muscles in the body. They are an excellent weight plate exercise for working on the lower and upper extremities while challenging stability and balance.

• Hold a weight plate overhead with both hands and extend your arms fully.
• Step forward into a lunge and lower your back knee toward the ground while keeping the plate stable overhead.
• Push through your front heel to return to the starting position. Switch legs and repeat.

5. Plate plank pulls

Plate plank pulls add an extra challenge to your standard plank by incorporating movement and resistance. This not only engages your core but also improves shoulder stability.

• Start in a plank position with a weight plate beside one hand and keep your body in a straight line.
• Reach across your body to drag the plate to the opposite side while maintaining core stability and level hips.
• Alternate sides and repeat the movement with the other hand for the desired number of repetitions.

Remember, while exercises using weight plates can be highly effective, proper technique is essential to avoid injury. If you’re new to these exercises or have any existing health conditions, consult a fitness professional before incorporating them into your routine.

Customising weight plate exercises for different fitness goals 

Other than being versatile, weight plate exercises are adaptable to various fitness goals. Whether you’re aiming to build muscle, boost endurance or improve mobility, weight plate exercises can be fine-tuned to match your specific needs.

• Muscle building

If your goal is muscle growth, focus on exercises with weight plates that emphasise resistance and overload. Movements like plate deadlifts and overhead plate lunges are particularly effective for targeting large muscle groups. To optimise muscle gains, use heavier plates and lower repetitions while maintaining proper form throughout each exercise.

• Endurance training

For those looking to increase endurance, lighter weights and higher repetitions are key. Exercises such as plate plank pulls and plate pinch carries can be performed for longer durations to build muscular endurance. Incorporating these exercises into a circuit with minimal rest between sets will further enhance your cardiovascular fitness.

• Mobility and flexibility

Weight plates aren’t just for strength — they can also aid mobility and flexibility. Using lighter plates during dynamic stretching can help increase your range of motion. As mentioned, plate Russian twists can improve rotational flexibility, while overhead lunges with a lighter plate can enhance shoulder mobility.

• Functional strength

Functional strength focuses on improving your ability to perform everyday tasks. Weight plate exercises like plate Russian twists and plate plank pulls are ideal for this, as they engage multiple muscle groups and stabilisers. By using moderate weights and controlled movements, you can develop strength that translates into daily life.

• Fat loss

If shedding fat is your priority, integrating weight plate exercises into high-intensity interval training (HIIT) can be highly effective. A circuit combining exercises like plate lunges, plate deadlifts, and plate plank pulls will keep your heart rate up while building muscle. This approach is great for burning calories and accelerating fat loss.

Bonus tips

To get the most out of the best weight plate exercises, consider the following tips:

1. Start light — Begin with a weight that allows you to maintain proper form throughout the exercise.
2. Focus on form — Quality of movement is more important than the weight used.
3. Progressively overload — Gradually increase the weight or repetitions as you get stronger.
4. Combine exercises — Create a circuit using multiple weight plate exercises for a full-body workout.

Shop our selection of weight plates and other home and commercial fitness equipment to create your perfect workout regimen. If you need personalised advice on choosing the right equipment, don’t hesitate to contact us.

Source: https://www.lifefitness.com.au/weight-plate-exercises/

The key to keeping yourself motivated at the gym is to mix things up every now and then. And if you’re looking for a new workout that gets your heart rate up and your legs shaking, high-intensity interval training, or HIIT, may be the way to go.

Whether you’re training at home, in a commercial gym or in a boutique fitness studio, a well-structured HIIT program can deliver incredible results. Let’s explore how HIIT works, its benefits, the best gear for HIIT and tips for designing the perfect program.

What is HIIT training?

HIIT is a workout that combines short bursts of intense exercise with quick recovery periods. Typically, HIIT sessions last anywhere from 15 to 30 minutes, making them perfect for individuals with busy schedules. The structure might include exercises like sprints, burpees or jump squats performed at maximum effort for 20–40 seconds, followed by 10–20 seconds of rest or low-intensity activity. This cycle is repeated multiple times to create a powerful and efficient workout.

Push yourself in a new way every time — five major benefits of high-intensity interval training

HIIT is one of the most efficient ways to achieve various fitness goals. Here’s why:

1. Time efficiency
   HIIT allows you to achieve impressive fitness gains in less time compared to traditional steady-state workouts. This makes it an excellent option for those who struggle to find time for exercise.
2. Increased calorie burn
   Due to its high intensity, HIIT can burn more calories in a shorter time frame than other forms of exercise. It can also boost your metabolism, enabling you to burn calories even after you leave the gym — an effect known as excess post-exercise oxygen consumption (EPOC) or the “afterburn” effect.
3. Improved cardiovascular health
   HIIT strengthens your heart and lungs by pushing them to work harder during intense intervals, improving oxygen consumption and cardiovascular endurance.
4. Muscle building and retention
   Unlike steady-state cardio, HIIT incorporates movements that engage and strengthen muscles. This helps preserve and even build lean muscle mass while burning fat.
5. Versatility and engagement
   HIIT can be adjusted to any fitness level and performed anywhere. The variety in exercises also keeps workouts engaging, reducing the likelihood of boredom in the gym or at home.

The best gear for HIIT training — nine gym essentials

The beauty of HIIT training is its adaptability. You can create a HIIT training circuit using a wide range of equipment, depending on your fitness goals and available space. Here are some HIIT workout equipment to incorporate into your next HIIT workout:

1. Dumbbells
   Dumbbells add resistance to your movements, helping to build strength and power. You can use them for exercises like thrusters, renegade rows or weighted lunges. Adjustable dumbbells are also a great option for versatility and space-saving convenience.
2. Kettlebells
   Kettlebells are perfect for dynamic movements that combine strength and cardio. Swings, snatches and cleans engage multiple muscle groups, boosting your heart rate and improving functional strength.
3. Medicine balls
   Medicine balls are excellent for explosive movements like slams, wall throws and rotational twists. Depending on what you’re looking to get out of your HIIT training, medicine balls are also great for improving core strength, power and coordination.
4. Resistance bands
   Resistance bands are lightweight, portable and versatile, making them a must-have for any HIIT setup. To add resistance and engage stabilising muscles, use them for lateral walks, glute bridges or upper body exercises.
5. Plyometric boxes
   Box jumps, step-ups and elevated push-ups are just a few exercises that plyometric boxes can bring to your HIIT routine. These exercises improve explosive power and lower-body strength while delivering a cardio boost.
6. Stationary bikes
   A stationary bike is an excellent way to incorporate low-impact cardio into your HIIT session. High-intensity sprints followed by a recovery pace can torch calories and build endurance.
7. Battle ropes
   Battle ropes provide a full-body workout that combines cardio and strength and can be used to perform waves, slams or lateral whips to build endurance, strength and coordination.
8. Skipping ropes
   Skipping ropes are an affordable and effective tool for boosting cardiovascular fitness. Integrate short, intense bouts of skipping into your routine for an added calorie burn.
9. Sandbags
   Sandbags are great for functional training, offering an unstable load that challenges your core and stabiliser muscles. For a unique HIIT challenge, you can use sandbags to perform exercises like squats, carries or deadlifts.

Our top six tips for an effective HIIT program

If you’re considering HIIT training, you might wonder where to start when planning your routine. To ensure a safe and effective workout, we’ve jotted down our top six tips.

• Define your goals — What do you want to achieve with your HIIT training? Whether it’s building strength, improving endurance or enhancing mobility, your goals will dictate the type of exercises you include.

• Balance muscle groups — Ensure your program includes all major muscle groups. Alternate between upper body, lower body, core and cardio stations to avoid overfatiguing one area while allowing others to recover.

• Determine the structure — Choose how long each station will last and how many rounds you’ll perform. For instance, you might do 45 seconds of work followed by 15 seconds of rest, completing the rotation three or four times.

• Include a warm-up and cool-down — Start with dynamic stretches or light cardio to prepare your body for the workout. Finish with static stretching to enhance recovery and flexibility.

• Use a slow and steady progression — As you become stronger and fitter, increase the intensity of your training by adding weights, reducing rest times or incorporating advanced exercises. This ensures consistent progress and avoids plateaus.

• Ensure proper form — Maintaining proper form is crucial to preventing injuries and maximising results. Focus on quality over quantity and avoid rushing through exercises.

Build your ideal HIIT setup with Life Fitness

For more than 50 years, Life Fitness has been the top choice for fitness facilities across the country. In our extensive range of fitness equipment and accessories, you’ll find the best gear from the brands you know and love, like Hammer Strength, Kieser and more.

For more information about our HIIT workout equipment, please contact us today.

 

Source: https://www.lifefitness.com.au/enhancing-hiit-workouts-right-equipment/