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Gym Equipment Explained: Cable Pulley Machine

FitSugar — Tue, 27 Nov 2007 04:00:00 -0800

That huge - and slightly daunting - object sitting smack dab in the middle of the gym could be one of the most versatile machines because its flexible cables work your muscles in every direction. You also hit your core by fighting the momentum that pulls you back toward the machine.

What: Cable Pulley Machine (or Cable Machine)
Area of Body It Works: The cable machine can be used to work almost any part of the body, but especially the core.
Why: The cable machine's flexible cables can work your muscles in every direction - you're also almost always working your core as your body fights the momentum that pulls you back toward the machine.
How: There are numerous exercises you can do using the cable machine, far too many to name. I like to focus on doing movements that use major muscle groups and multiple joints, like your legs, back, chest, shoulders and glutes. Your best bet is to ask a staff member at your gym to show you a few exercises.

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Learn to Love: The Cable Pulley Machine

FitSugar — Mon, 11 Feb 2008 08:45:00 -0800

I know the Cable Pulley Machine is a little intimidating. The machine is big and with endless options, since you can work nearly every part of your body in almost any range of motion using it, but that is one of the reasons you should learn to love it!

New research backs up what many of us feel intuitively after working out with this machine; free form strength training makes you stronger and more flexible. Not only that, but using the cable pulley machine challenges your sense of balance and improves it considerably more than working with fixed weight machines. Another noted benefit, there was a marked decrease in joint pain when working with cable pulley machines. With all these bonuses, how can you walk past the machine?

If you don't have access to the cable pulley machine, there are similar benefits to working with free weights.

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Learn to Love the Cable Pulley Machine

FitSugar — Fri, 13 Feb 2009 07:54:42 -0800

There is a lot of love in the air with tomorrow being Valentine's Day, but I want to send a little love to the cable pulley machine. I know that with its sheer size and endless options, it can be a little intimidating. The fact that you can work out almost every part of your body and in any range of motion are good reasons to love it. It is one flexible machine.

New research backs up what many of us feel intuitively after working out with this machine; free-form strength training makes you stronger and more flexible. Not only that, but using the cable pulley machine challenges your sense of balance and improves it considerably more than working with fixed weight machines. In other words, it will help strengthen your core. Another noted benefit: there was a marked decrease in joint pain when working with cable pulley machines. With all these bonuses, how can you walk past this machine?

Remember, celeb trainer Gunnar Peterson said his favorite core exercise was the wood chopper. It is a great exercise to do with the cable pulley, and to see how read more.

Pull the rope down and across your torso by bending and twisting at your waist so that the handle ends up on the far side of your left calf.

Pause at the bottom, then slowly straighten to return to the starting position. Finish the repetitions on that side, then repeat with your left side toward the weight stack.

After attaching a stirrup handle to a high cable pulley, grab it with both hands. With your feet shoulder width apart, stand with your right shoulder toward the cable pulley and hold the rope over your right shoulder. You should feel like you're about to swing an axe.
Exhale, engage your abs, and keeping your back straight, pull the rope by twisting and bending at your waist to bring the handle down and across your torso. The end of the motion is the outside of your left calf. Your right heel should lift as you do this motion. Don't pull with your arms; pull with your torso.
Pause at the bottom, then slowly untwist returning to the starting position. Do 10 reps then switch sides so your left shoulder is closest to the machine.

Do you use this machine regularly? Tell me your favorite exercise using the the cable pulley machine in the comments section below.

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What Do You Work More, Your Arms or Your Legs?

FitSugar — Thu, 29 Oct 2009 03:47:21 -0700

When I work out on my own, I am all about lunges and squats - anything to work my legs. I might throw in a few biceps curls or some push-ups, too. When working with Hannah, my trainer at Equinox, we do a lot of upper body work - I feel like she has taught me every kind of push-up variation imaginable. My arms and back are becoming a lot stronger using the cable pulley machine and some kettle bells. What about you . . .

Fitness 101: Smith Machine

FitSugar — Thu, 22 Oct 2009 03:00:15 -0700

When it comes to strength training, I am usually a free weight kind of gal. Then I learned to love the cable pulley machine. I was still looking to branch out a little more, so my trainer Hannah introduced me to the Smith machine. Essentially, the weight machine consists of a barbell that slides on a fixed rail, and can lock into place at the fixed points along the track. Twisting the barbell activates J-shaped hooks on the side of the bar that lock into holes on the rails. This simple locking mechanism turns the Smith machine into a "spotter," making it easier to work on hardcore moves like bench presses when you're alone at the gym. The Smith machine only moves in the vertical plane, which makes some exercises harder on the joints. Although squats seem to be a popular exercise to do using this machine, many fitness experts think the fixed plane of motion of the machine forces the body into compromising positions. You can still use this machine to get a full body workout, and by locking the bar you can do variations on incline pull-ups and push-ups.

While I always think of the Smith machine as something for gym dudes, I am keen to learn more. If your gym has this machine, ask someone to show you how to use it. See if they can teach you a few different types of exercises with it.

Gym Time: Pearls of Wisdom Covered in Sweat

FitSugar — Thu, 08 Oct 2009 13:43:01 -0700

At my house we have a saying, "Not trying is as bad as lying." It was created in response to hearing my girls say, "I can't do that" before even making an attempt. Today, my Equinox trainer Hannah busted me saying the exact same thing.

Hannah told me to jump up and catch a high bar on the cable pulley machine for hanging knee lifts. I said, "I can't do that." She shook her head; she wasn't buying my negative attitude and had me try until I caught the bar. When I jumped and finally grabbed the bar I felt like the strongest woman in the world.

To learn my other gym gaffe keep on reading.

Healthy Dose Link Time

FitSugar — Fri, 11 Sep 2009 11:00:24 -0700

What dudes think of plus-size Lizzie Miller - Vitamin G
Do race and gender matter for benefits of exercise - That's Fit
Count 'em: 7 reasons to use the cable machine - Daily Spark
Kombucha is on tap at Whole Foods - Social Network
The FitWit educates you on 5 diet fads to skip - Fit Bottomed Girls
The magic of the Mediterranean diet - Nutrition Data Blog
Why is it that only men get to be fat and funny? - Never Say Diet
Stuffits could be the RX for your stinky running shoes - Fresh Fitness Facts
Hemp ice cream makes its debut - Healthy Bites

Biking 101: Preride Checklist

FitSugar — Wed, 15 Jul 2009 11:00:00 -0700

While riding a bike is a skill you never really forget, it is easy to forget that your bike is a machine. Like all machines, your bike can fail in both surprising and predictable ways. That is why before your hop on it, you should do a brief mechanical check. Here are the items on my checklist:

Tires: Check your tires and inflate as needed - be sure to not exceed the PSI (pounds per square inch) listed on the side of the tire. If you have quick-release tires, make sure the levers are secure.
Brakes: Test your brakes by lifting your bike, spinning your wheels, then squeezing your brakes. Looks at the pads to see how worn they are.
Cables: Look over your brake and gearing cables to ensure they are all intact with no fraying or splits.

There are a few more gear-related items to check, to learn them read more.

Spare tube: Make sure you have a spare tube or patch kit, in case you get a flat on your ride. A small pump that attaches to your bike is a great tool to ride with.
Water: Don't forget to fill your water bottle before heading out.
Money: I always carry at least a couple buck in case of emergency. Take your cell phone, too, and your ID.
Cleats: If you ride with clipless pedals, check your cleats to make sure no screws are loose.
Gears: Start your ride by going slowly through all your gears to ensure your derailleur is working fine.

Don't forget your helmet!

Do You Gyrotonic?

FitSugar — Mon, 06 Jul 2009 03:00:00 -0700

The name might sound like some sort of sexual healing tincture, but Gyrotonic is actually an amazing form of exercise.

Even categorizing this movement philosophy simply as exercise sells Gyrotonic short, and if you can't tell by that statement let me be a little more explicit: I love Gyrotonic. It is similar to Pilates, but more multi-dimensional. Pilates tends to work mostly in two planes where Gyrotonic moves you through three planes of motions, often simultaneously. It is very circular where Pilates can be very square. Gyrotonic emphasizes mobility and Pilates tends to focus more on stability. You can think of Gyrotonic as yoga with resistance and continual motion.

Learn more about Gyrotonic.

My Spring Equinox Fitness Challenge

FitSugar — Thu, 23 Apr 2009 09:00:00 -0700

Early morning workouts are easy to skip - press the snooze button and sleep on. However, when your trainer is expecting you at the gym at 6:30 a.m., your buzzing alarm gets you out of bed pronto. Hannah, my trainer at Equinox Fitness, was ready for me, clipboard in hand with a plan, when our 60-minute session began this morning.

We usually do weights for 30 minutes and finish the hour sessions in the pool - today was no exception. We did spend some quality time at the ever-versatile cable pulley machine, which glides a bit like a Pilates reformer. One of my goals is to improve my freestyle stroke, so Hannah set up the cable pulley machine to work on my pull. It was super helpful to break down the arm pattern out of the water. When I jumped in the pool my stroke felt smoother and more efficient.

To learn more about the strength-training exercise that targets the chest and triceps, read more.

The pulley should be set about two inches above your belly button with a handle attached. Start with 10.5 pounds.
Step out far enough so you feel resistance in the cable. With your feet hip-distance apart, bend at the waist and knees, so your back is not quite parallel to the ground.
Hold the handle with your right hand, your left arm hanging by your side. Start with your right arm straight out in front of you, even with your head. Bend your elbow out to the side as you pull your hand toward your head.
When your can see your thumb, flip your hand back and straighten your arm with your thumb grazing your leg as you do so, keeping your arm aligned with your body.
Bring your arm back to the front of your body and repeat. Twelve reps makes a set. Do three sets on each arm.

Even if you're not into swimming, this is a great, dynamic upper body workout.

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