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FITNESS

GOING STRONG

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M ost people tend to rush into fitness

training. They hear about the latest trend or piece of equipment, dash out to try or buy it – then give up, suffer injuries or get bored.

Don’t be taken in by cunning marketing, online fitness sensations or by what others are doing. Be driven by your own goals and enjoyment, by something that suits your schedule, budget and available space.

Before testing a new piece of fitness equipment, answer two questions: what are your fitness goals? Will the equipment help you to achieve them? If the second question has you stumped, read on for the low-down on some of the most popular strength-training tools.

Keep in mind that no matter which piece of equipment you settle on, it’s important that you find a certified and experienced coach/trainer who can teach you about proper form and technique. Even if you can’t afford long-term personal or group training, a few sessions can help you to refine your goals and devise a plan to make them possible – without risking injury (which will save you physiotherapy bills later on).

Dumb-bellsA short bar with a weight at each end, the dumb-bell can be used individually or in pairs. Dumb-bells can have fixed weights or be adjustable (consisting of weight plates that are slid onto the outer portions of the bar and secured with clips or collars).

What makes them stand out?They’re affordable, come in a variety of sizes and are fairly easy to use (even by weight-training newbies). They don’t

take up much space, are usually quite durable (for inside and outside use), and even if you only own one, you can train with it.

Downsides?If you use fixed-weight dumb-bells, you’ll constantly need to invest in heavier weights as your muscles get stronger. And you may be limited by how much weight you can load onto the bar of adjustable dumb-bells.

Are they right for you?As a basic starting point for easy strength training, dumb-bells are suitable; however, for greater strength, cardio and functional movement gains, the dumb-bell is limited.

BarbellsA long bar with a weight at each end – think of it as the dumb-bell’s big brother.

The barbell is used in Olympic weightlifting, powerlifting and general strength training. As with adjustable dumb-bells, most barbells have weight plates slid onto the ends, secured with clips or collars.

What makes them stand out? The main advantage is that you can always add more weight to barbells, so you can keep challenging your muscles. Another perk is that the design allows for easier control.

Downsides? Due to the size of the bar and weight of the plates, the barbell is not easy to move. Its benefit is also its disadvantage in that the only way to progress is to increase weight on the bar. If you’re limited by a lack of resources and experienced coaching, the barbell can become ineffective very quickly. Lifting very heavy loads places the body under extreme stress, which some people can’t handle.

Can’t tell your barbells from your kettlebells? Read this crash course in strength-training equipment before you invest in a fitness tool – and make sure you achieve the results you’re after

By Peri Zourides

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struggle to find anything else that can help you lose weight, gain muscle, improve coordination, increase glute and grip strength, and tone the entire body as effectively.

Resistance bands Rope-like objects made of strong rubber, shaped like a loop or with handles at the ends, which come in a variety of resistances.

What makes them stand out? Far cheaper than dumb-bells, barbells and kettlebells, and also a lot more convenient and portable, resistance bands offer a quick bang for your buck. They’re adaptable to many fitness levels, can be used for whole-body exercises and can be combined with other equipment.

Downsides? The bands can tear and snap with excessive use, making a workout frustrating if you don’t have a replacement band.

Are they right for you? Resistance bands are a good starting point for safe, general strength

training that can be done in limited space and on a small budget.

Body weightIt’s your body, hopefully you know it!

What makes it stand out? It’s the best weight to train with, other than a kettlebell. Our bodies are meant to move; outside of the gym or traditional exercise we should be playing and utilising them just like children do.

Downsides? Poor movement patterns can stress joints, muscles and tendons. Underuse of the body (too much sitting) tightens bodily structures and increases injury risk.

Is it right for you? Body weight should always be your strength-training focus, alone or supplementary to another discipline.

Suspension trainers The most popular suspension trainer is the Navy Seals-designed TRX system. This system consists of an assortment of strong straps and webbing that allows you to work against your body weight.

FITNESS

Are they right for you? It all depends on what you intend to use them for: Olympic weight-lifting, powerlifting or general strength training. Define your goals; find a coach!

KettlebellsA kettlebell, or girya, is a traditional Russian cast-iron weight that looks like a cannonball with a handle. The kettlebell first appeared in a Russian dictionary in 1704. So popular were kettlebells in Tsarist Russia that any strongman or weightlifter was referred to as a girevik (a kettlebell man).

What makes them stand out? The unique design allows for multiple grips and training in various ranges of motion. Kettlebells can be incorporated into all training disciplines – and the movements strengthen the tricky-to-tone glutes!

Downsides? If you don’t receive adequate coaching on technique, you can hurt your back. Mastering proper kettlebell technique can be an intensive process, which some people find off-putting. Plus, the hands and forearms need to be conditioned so they can handle the rotation of the bells.

Are they right for you? If you’ve been properly coached, you’ll

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What makes them stand out? They are very durable, lightweight and portable – a must-have in anyone’s travel bag. They can be used for boosting strength and cardio fitness, as well as for rehab and improving movement patterns.

Downsides? You’ll need a sturdy bar or frame to hook the suspension trainer over, otherwise your body weight won’t be supported. Also, you need to make sure that there’s enough space to lengthen the straps and move around.

Are they right for you? They’re portable and effective strength-training tools that are suitable for all fitness levels.

Exercise ballsMade of soft plastic and ranging in diameter from 35–85cm, these balls are filled with air and frequently make an appearance during Pilates classes.

What makes them stand out? The instability of the ball forces the body to engage more muscles in an attempt to stay balanced. Over time, the muscles that work to maintain balance are strengthened. Most frequently, the core muscles (abdominal and back) are the focus of exercise-ball fitness programmes.

Downsides? They are awkward to transport in their inflated form, and deflating and re-inflating takes time. Some exercise balls are not burst-proof, so they do run the risk of popping if overused.

Strengths vs weaknesses

Type of equipment What’s the cost? And the injury risk? Will I find it at my gym? Can I take it everywhere I go?

Dumb-bells Low–high Low Most gyms If it’s lighter than 2kg

Barbells High Medium–high Most gyms No

Kettlebells Medium Medium–high Limited If it’s lighter than 2kg

Resistance bands Low–medium Low Limited Definitely

Body weight Free Medium–high It will be there if you are Yes!

Suspension trainers Medium–high Low–medium Limited Yes

Exercise balls Low Low Most gyms Cumbersome to transport

Are they right for you?If your aim is improving core strength, this is a good option for you. But be aware that your whole-body strength gains will be limited, as you can only work against your body weight; using free weights while on the ball isn’t recommended. HI

Peri Zourides is an HFPA-accredited personal trainer,

internationally certified Primal Move and Strong First

kettlebell instructor, and the owner and head trainer at

Seven Star Energy Centre in Johannesburg. Get more tips

from Peri on Facebook at 7starenergycentre or visit

www.sevenstarenergycentre.com