An adaptive motion trainer is a piece of equipment whose primary function is to enable you to vary your workout without having to alter too much.
As such, it facilitates natural movement during a change in exercise i.e., transitioning from walking to running.
USING AN ADAPTIVE MOTION TRAINER
Below is a variation of all the different exercises you can do while on an adaptive motion trainer.
Equipment needed: Adaptive motion trainer
- Step onto the machine and grab the handlebars provided
- Step up and down following the cycling-like natural rhythm of the trainer
- This should be followed by a jerking motion. Select a low to moderate resistance and stride length on the machine to start off. This is known as the stepping position
- In order to change the position of your body, gradually lean forward and push the pedals forward using your underfoot.
This does a variety of things. First, it increases the stride length and works more muscle as it divides your weight better thus engaging more parts of your body. It is therefore known as the jogging position
- Do it for about 40 seconds and try and increase your stride length even further to a running stride. You can then gradually go back to the stepping position for about 40 seconds to recover.
- Whilst still in the stepping position, adjust the stride height to about 10 inches. At this point, you should feel your quads and glutes burning. Count back from 15 to 1.
- In a swift motion, change your grip and grab the outer handles. This should involve the upper body as well. Increase the stride height further and maintain the jogging position for about 15 seconds.
- Reduce the stride length and height and go back to the stepping position to recover
- Relocate your arms back to the central grip and get into a half squat position to isolate your lower body. Increase the stride height but keep the stride length low thus staying in the stepping position.
- However, for this variation, increase the rate of your steps for 30 seconds. Reduce the stride height to recover. Do this for 30 seconds
- Now switch your hands to the wide moving handle bars. This is where your final focus will be. Push against it with your upper body while maintaining a moderate stride height.
- Interchange your movement and pull on the handlebars at a similar stride height and length. Lower the stride height and reduce stepping speed to recover. You can do this countless times
This varies your workout as your interchange stepping speed and stride length throughout. You should feel the strain on your shoulders, core, and abs
WHAT MUSCLES DOES AN ADAPTIVE MOTION TRAINER WORK?
Adaptive motion trainers are built on the foundation of total control.
When you can set the pace, movement, difficulty and monitor your physical progress in one interface, you become spoilt for choice as everything is in your hands.
As such, this is also the case with the muscles that are engaged when you exercise on an adaptive motion trainer. This ranges from the lower body, upper body, glutes, and core.
Let’s take a look at some of the areas you activate when these muscle groups are engaged:
1. UPPER BODY
By pushing or pulling on the handlebars in an adaptive motion trainer you automatically work the whole body. However upper body muscles are often the most engaged
These muscles include the back, shoulder, abs, and chest
2. LOWER BODY
Since adaptive motion trainers are made for standing, engaging lower body muscles is easier than upper body muscles.
As such, almost all lower-body muscles get worked when you are on the trainer. However, the most strain is felt when you switch to longer stride lengths.
Some of the lower body muscles that are engaged include the quads, hamstrings, and calves.
ADAPTIVE MOTION TRAINER BENEFITS
1. IT IS A VERSATILE PIECE OF EQUIPMENT
One of the most important aspects, when you buy a piece of gym equipment, should be how versatile it is. This means analyzing whether or not it gives you the ability for variation.
For instance, the adaptive motion trainer can be used to incorporate walking, jogging, and running as a sequence.
In the long run, versatile equipment allows you to do more and achieve more at a relatively fair cost.
2. IT GIVES YOU FULL CONTROL
The flexible nature of the adaptive motion trainer ensures that you have complete control when it comes to exercising.
This means it gives you the opportunity to come up with custom workouts that suit all your needs.
In the end you get to decide what you want to do and how you want to do it whilst still getting the most out of the machine.
3. IT IS USER FRIENDLY
The fact that the machine has low impact options takes into account a wide section of its potential users i.e., the elderly.
A lot of cardio workout machines can be very intense and rigid when it comes to providing options to those unable to keep up.
However, facets such as non-weight bearing options go a long way in ensuring you can exercise comfortably.
ALTERNATIVES TO ADAPTIVE MOTION TRAINER
Treadmills have for years been the equipment most associated with cardio. Just like the adaptive motion trainer it incorporates walking, jogging, or running.
However, treadmills are fairly one-dimensional. As such, they become quite limiting. That said, they are able to perform the same basic principles that are done by motion trainers.
This refers to a relatively unknown piece of equipment that does some of the same primary functions that a motion trainer does.
Steppers are used to simulate the sensation of ascending steps. As a result, they induce the same effect as a low-impact aerobics cardio workout.
However, steppers are even plainer than treadmills. In spite of this, they are a good place to start especially if you’re looking for something low impact.
The elliptical trainer is the closest exercise machine to an adaptive motion trainer.
An elliptical trainer involves walking and running however, it doesn’t have a range of motion as extensive as that of a motion trainer.
For instance, a motion trainer allows for a feature known as open stride which increases stride length. Ellipticals lack such an extensive range of motion and it, therefore, cant vary your workouts as much.
ADAPTIVE MOTION TRAINER MISTAKES TO AVOID
1. DON’T RUSH INTO RUNNING
Whilst exploring the stride length and height do not rush yourself into the intensive stuff before warming up. Gradually go from a stepping position then jogging then running
It is also not advisable to go from a running position right down to stepping. Always gradually step down the intensity.
2. POSITION YOUR HEELS CORRECTLY
In order for maximum effect, your heels should be properly positioned. This means you need to keep your heels on the pedals.
When you do this, it ensures you maximize the use of your glutes and reduce the strain on your knees
3. MAINTAIN PROPER POSTURE
To achieve certain results, you might have to practice certain movements. For instance, at some point, you might have to lean.
When you lean, don’t lean forward on your toes. Instead, relax, let your shoulder get loose, and then lean.
The adaptive motion trainer is an apparatus founded on certain base principles. These include maximum functionality and giving full control to you – the user.
Therefore if you seek more control in your daily cardio workout, look no further.