HUR air resistance training approaches
The versatility of HUR equipment can be demonstrated in the variety of ways it can be utilised to enable different and more effective strength and conditioning training, power development, and cardiovascular benefit.
The method and intensity of training should always match the needs, capabilities, and desires of the client, but in most instances a client will benefit most from adopting different forms of structured approaches.
Improving education regards the benefits of maintaining lean tissue volume, and functionality, is increasing demand for this form of "wellness" - whether this be for aesthetic reasons, sports-performance, weight-management, joint stability and postural improvement, or other health-related issues such as bone density.
Timed Circuits
Clients move from one piece of HUR equipment to another (or to free-exercise positions), with exercise time and rest period determined beforehand. Work and rest can be manipulated to meet the fitness level, wants, and needs of a client. Generally one will alternate the body part being exercised (upper-body-trunk-lower), to incorporate cardiovascular benefit. This kind of training is very time-efficient, combining endurance aspects of strength and conditioning, with cardiovascular.
There is an inexhaustible number of ways to utilise the ‘circuit’ type of concept, varying direction, varying work and rest, varying exercises etc. Some will produce additional physiological benefit; some are introduced purely for fun, and to maintain interest.
HUR lends itself well to this format, since the movements tend to be performed dynamically, maintaining an elevated heart rate. The ‘Natural Transmission’ system eliminates the negative aspects of momentum, ensuring that muscles remain exercised through the entire range of movement, regardless of speed, and without impacting on joints. The + and – buttons allow resistance to be adjusted instantly, enabling the client to complete the circuit to their own potential.
The Oxford system
3 sets of 10 reps with 60 seconds rest between each set. The first set is at 100% of 10RM, the second set is at 66% of 10 RM and the third set is 10 reps at 50% of 10RM.
Super sets
Encourage the client to alternate working antagonistic muscles (opposing muscles). Intensity, repetitions, or time allocation, are decided based on the clients ability or desired outcome. For example, one set of Lat. Pull Down followed by one set of Shoulder Press, or one set of Leg Extension, followed by Leg Curl.
The HUR dual-function machines are very efficient for this type of training as there is no need to move to an alternative piece of equipment between sets. The eccentric phase should always remain controlled, which is easier to achieve with HUR equipment, since (difficult to control) momentum is not developed in the concentric phase.
Drop sets/stripping
Developed to enable the client to work the complete range of muscle fibres to exhaustion. The approach is started with a set of six repetitions to max (6-Rep Max). With no rest, the resistance is reduced and the next set of repetitions is completed to failure, and the resistance is reduced again…the approach continues until the client is fully fatigued.
The ability to reduce the resistance on HUR machines instantly (– button) means that this approach can be adopted without wasted effort.
Eccentric loading
This approach emphasizes the (vital) negative phase of a repetition. Many simple daily tasks require a high degree of eccentric control, e.g. descending stairs. We are approximately 40% stronger eccentrically (than we are concentrically), and therefore need to exercise this phase deliberately if we are to reach optimum potential.
Eccentric loading cont
Being able to load this phase effectively can activate fast-twitch muscle fibres, increasing the opportunity for muscle hypertrophy. The client completes a normal (or reduced) ‘lifting phase’ of an exercise, pauses while the load is increased, before slowly controlling the negative/lowering phase of the exercise.
This is accomplished with HUR equipment since the resistance can be altered at any time. The + button is pressed at the end of the concentric movement, so that the eccentric phase becomes more loaded, and the – button pressed just prior to the next concentric movement. Pseudo-plyometric training can also be performed in this way.
Compound training
Clients train the same muscle using two different exercises. The intensity, repetitions, or time allocated should suit the client’s ability or requirement. For example, Leg Press followed by Leg Extension, or Chest Press followed by Pec Dec.
