Walking in to many of today’s gyms I would have to guess that there is a high percentage of tractor drivers training to be better and stronger at their jobs. Sitting in a seated position forcefully pushing and pulling levers makes sense for tractor drivers, but does it make sense for you?
A key principle in physical conditioning is the principle of specificity. This principle states that the body will adapt and benefit you,according to the way that you train. If you want to be a better runner then you should train with exercises that relate to the movements and muscles required to running.
Training on a single leg, and training your legs makes a lot of sense.
Chin ups and biceps curls shouldn’t be your key exercises if you’re a runner–they won’t give you the adaptations to help you run faster.
If you’re looking to be stronger when you’re on your feet, then most of the training that you do should be done on your feet.
So how is it that our gyms have become more suited to John Deere riders than bike riders?
Unfortunately, the fitness industry and the media are very prone to fitness gimmicks. Rows of shiny fitness machines lined up in a gym look impressive and can be a great way to sell gym memberships.
Let’s face it, these look a bit fancier than dumbbells and medicine balls. Often the marketing of these machines sell that it’s “safer” for you sit on a machine than to stand and lift weights.
Sitting on a machine does require less expertise and skill than training on your feet –but part of training to be strong on your feet requires you to learn the skill to move on your feet. We would argue that sitting on our butts too much has caused many of the health conditions that we have in the modern world. We need to get smarter and train off our butts and on our feet more.
Low-level exercise and rehabilitation exercises are definitely legitimate reasons for exercisers to train lying on their backs, fronts or seated. I’d also accept that a seated biceps curl will give you stronger arms (especially in a seated position).
In our centre, these exercises are used as stepping stones, or in addition to, training on the feet. Variety is important, but remember the principle of specificity –you’ll get adaptations to the way that you train, so unless you’re a tractor driver, get on your feet in the gym
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