Total Gym InsideLatest Information about Total Gym
This video is the latest in a series of exercise tips and workouts that I created for Total Gym customers. To watch the introduction for this series click here.
Progression Back, Shoulders & Biceps
Have suggestions for a workout you’d like Tom to perform? Let us know in the comments box on this blog post.
This video is the latest in a series of exercise tips and workouts that I created for Total Gym customers. To watch the introduction for this series click here.
Progression Back, Shoulders & Biceps
Have suggestions for a workout you’d like Tom to perform? Let us know in the comments box on this blog post.
We recently received an inspirational story from Bud Harris that we’d like to share with everyone. Nothing makes us happier than hearing about how customers use Total Gym to help them beat the odds.
Dear Total Gym,
I must highly recommend EFI’s Total Gym as a wonderful product! My trainer and I created a specific program using weights and resistance cables and the EFI Total Gym machine to help me work back from partial paralysis due GBS disease. Additionally, the machine is self-motivating because it is fun, and produces results quickly and smoothly.
I reached my goals of walking and traveling, due to our efforts pointed to
our efforts to build a stronger core, which enables me to overcome other semi-permanent physical problems. It is GREAT! Thanks to your machine I traveled to France this summer for 5 weeks, instead of being stuck at home on a walker.
Sincerely,
Bud H. Harris Ph. D.
This blog post was submitted by Jenn Hogg from H.E.R.O. Fitness (www.hero-fitness.com), which believes that all individuals are capable of experiencing improved levels of fitness and wellness.
Total Gym GTS at H.E.R.O. Fitness in Chicago
No matter what you fitness level, the Total Gym is all you need to give yourself a total body workout. The adjustable, interchangeable pulley system offers a variety of attachments, so the only limit to your workout is your imagination. You can target all the main muscle groups of the body- the core, back, shoulders, chest, arms and legs in a matter of minutes with minimal adjustments needed.
The ability to incorporate strength, stability, proprioception, range of motion, speed and power on one piece of equipment is normally unheard of. At H.E.R.O. Fitness, we have an older model Total Gym that has stood the test of time and torture as our trainers, instructors and clients all beat on it during their workouts. With a quick lean-back tilt and adjustment, we can modify the resistance from 20% of the user’s body weight to almost 60% with the pulley attached to the glideboard. Remove the pulley from the glideboard and increase the resistance for maximum challenges.
Being able to perform functional movements as well as dynamic or static exercises is another one of the many benefits of the Total Gym. Whether you’re performing a chop, a press, a pull, a fly, flexion, extension, abduction or adduction, the smooth pulley system coupled with the glideboard allows for continued movement with constant resistance.
Unlike a weight stack were gravity acts upon the weights differently based on its position, the Total Gym is consistent with its resistance. And because it’s a pulley system and not a fixed-plane piece of equipment, the range of motion must be controlled by the user thus challenging the central nervous system as well as the muscular system and the articular system.
If you want to get stronger, more mobile, leaner and have better core stability, the Total Gym is for you.
This video is the latest in a series of exercise tips and workouts that I created for Total Gym customers. To watch the introduction for this series click here.
Stretching
Have suggestions for a workout you’d like Tom to perform? Let us know in the comments box on this blog post.
This video is the latest in a series of exercise tips and workouts that I created for Total Gym customers. To watch the introduction for this series click here.
Stretching
Have suggestions for a workout you’d like Tom to perform? Let us know in the comments box on this blog post.
This post was written by Vicki Hatch-Moen (ACE Certified), a certified GRAVITY instructor and the Group Fitness Director for ProRobics Conditioning Clubs in Seattle, Washington (www.prorobics.com), where she also teaches a variety of group fitness classes and personal train clients. You can email her at lastingfit@comcast.net.
Do your knees make crunching sounds or have pain when going up and down stairs or 
during standing squats and lunges? Many times that pain or crunch is associated with the knee not tracking properly with the foot and hip during movement. After checking with your doctor to rule out a knee injury that requires physical therapy or medical treatment, try the following progression on your Total Gym three times a week on alternate days.
Set your Total Gym at a low to medium height (level 4-6), squat stand attached & fully extended.
Bilateral Squats (2 legs)
Lie supine (face up) on the glide board with hips at the bottom of the glide board and feet on the squat stand shoulder width apart. Place your toes at the top of the squat stand. Start with the legs straight, but not locked. Glide down the rails (squat) keeping your knees in line with the shoe lace zone of your shoes. Stop the squat when you get to 90 degrees of knee flexion (bend). Lift your head to make sure your knees are not dropping inward toward your big toes or pushing past the ends of your toes. Perform 2 sets of 20 reps.
Unilateral Squats (1 leg)
Next walk your feet toward each other until they are a couple inches apart to prepare for a unilateral squat on the right leg. Bring your left knee above your left hip and hold it there, so now just your right foot is on the squat stand. Slowly bend your right knee to 90 degrees of knee flexion keeping the knee in line with your shoe lace zone. Keep pressure into the heel as you squat up and down. Do a visual check to ensure good knee & foot alignment. Perform 8-10 reps on each leg. Repeat with a second set and third set as you feel stronger.
While performing the bilateral and unilateral squats keep your spine and hips relaxed on the glide board and abdominals drawn in. Breathe out as you squat down. If squatting to 90 degrees of knee flexion (bend) causes knee pain or crunchy sounds, then don’t squat as low or try placing your toes slightly above the top edge of the squat stand. Work within a range of motion that is pain free.
If knees continue to be pain or crunch free, every 2 or 3 weeks raise your Total Gym up to the next level.
This progression has helped many of my clients have less knee pain and crunch with their other activities. Let me know if they help you or if you have any questions.
