Understanding The Benefits of Flywheel Training
Flywheel training is not necessarily a new technology; the full benefits however, were only recently realised by professional athletes and sports scientists. What was once considered a compact and efficient means of maintaining fitness for astronauts is now considered an essential piece of equipment to increase performance, strength and overall well-being.
Let's delve into the benefits of flywheel training and why it could be the key to improving your fitness routine.
Understanding Flywheel Training
A flywheel trainer consists of a rotating disc that creates resistance on a cable. Unlike traditional weight-based exercises where weight plays a significant role, flywheel exercises take advantage of rotational inertia. This inertia provides power during the concentric (lifting) and eccentric (lowering) phases of the exercise, creating quite a unique and very efficient workout.
The principle behind flywheel training is simple but effective. When you exercise, the fly spins and produces kinetic energy. This force is then balanced by the flywheel during the eccentric phase, making it more durable and continuous. This constant resistance ensures that your muscles are active through their full range of motion, making flywheel training a highly effective training method.
Enhanced Muscle Activation and Rapid Muscle Toning
One of the most obvious benefits of flywheel training is its ability to increase muscle mass and toning. The constant resistance of the flywheel ensures that the muscles are active throughout the full range of motion. This leads to better functioning of muscle fibers and a more efficient means of training. Whether you do squats, rows, or any other exercise, you will see muscle improvement and performance.
In traditional weight training, there are typically parts of the repetition where resistance fluctuates, think about the top and bottom phases of a bicep curl. This can result in a reduction of muscle activation and decrease the overall efficiency of the exercise. Through flywheel training, the resistance remains constant to ensure your muscle fibres are constantly working, leading to enhanced gains and fitness development.
Superior Eccentric training
Eccentric training, which concentrates on the lowering portion of an exercise, is proven to be useful in increasing strength and muscle hypertrophy. Flywheels really shine in this area because it provides consistent resistance during the eccentric phase. This not only stimulates muscle growth, but also improves muscle control and stability. The greater emphasis on eccentric contractions can also help with injury prevention by strengthening tendons and ligaments.
Eccentric training is generally overlooked in standard weight training, although it is essential for muscular development. In the downward movement of your repetition (i.e. when you lower a weight) your muscles work to control the movement, which results in increased muscular activation and subsequent growth. Flywheel training makes use of this by offering constant resistance during the eccentric phase, guaranteeing that your muscles reap the reward of every single repetition.
Versatile and adaptable
Flywheel training equipment is extremely adaptable, allowing for a wide number of exercises that target different muscle areas. Flywheel machines can support a full-body workout, including lower body activities like squats and lunges as well as upper body actions like rows and presses. Additionally, the resistance can be simply modified to meet your fitness level, making it appropriate for both beginners and advanced athletes.
Flywheel trainers are incredibly versatile, allowing you to complete a range of exercises without the need for various pieces of equipment. This can save you time and money by eliminating the need to purchase a gym membership or a large amount of equipment. Furthermore, the option to easily adjust the resistance allows you to constantly challenge yourself and meet your fitness goals.
Improved Athletic Performance
Flywheel training provides significant benefits to athletes trying to improve their performance. Constant resistance and attention on eccentric contractions can lead to increased power, speed, and agility. Athletes can improve their overall performance in various sports by strengthening their muscles to bear heavier loads while maintaining control. Whether you're a footballer, cyclist, or weightlifter, flywheel training can help you gain a competitive advantage.
Athletes are constantly looking for methods to improve their performance, and flywheels are becoming an increasingly popular tool in their arsenal. With the combination of constant resistance, attention on eccentric contractions and portability/versatility of flywheel trainers it’s easy to see why they are becoming an essential tool for all types of athlete.
Convenience and Accessibility
Flywheel training equipment is usually compact and simple to operate, making it an ideal addition to any home gym or fitness establishment. Flywheel devices, unlike large weight machines, take up little room and are lightweight. This accessibility guarantees that people may reap the benefits of flywheel training without the need for specialised equipment or a large workout space.
Flywheel devices are extremely convenient since they allows you to exercise at home without requiring a large amount of room or equipment. This can save you both time and money by eliminating the need to purchase a gym membership or expensive equipment. Furthermore, the compact size of flywheel devices allows for easy storage when not in use, making them a fantastic solution for home workouts, especially for those with limited space.
The portability of a flywheel also means you can easily load it in your car to take away on business trips or holidays, and even offers the flexibility to take it to the local park or beach if you want to get out of the house.
Injury Prevention and Rehabilitation
Another key advantage of flywheel training is the proven benefits of injury prevention and recovery/rehabilitation. Controlled resistance and a focus on eccentric contractions can help in both strengthening the joint tendons and ligaments to prevent injury but also aid in the recovery from a variety of ailments.
Individuals can safely rehabilitate injured muscles and joints by progressively increasing the load and intensity. Furthermore, flywheel training improves muscular control and stability, which helps lessen the likelihood of future injuries in comparison to traditional weight training.
Flywheel Training for Weight Loss and Metabolic Benefits
Flywheel training also has numerous major advantages for people trying to lose weight and enhance their metabolic health. Flywheel movements have a higher calorie expenditure than regular weight training because to the continual resistance and muscle engagement involved. When paired with a well-balanced diet, higher calorie burn can help you lose weight.
Furthermore, the intensity of flywheel exercise can raise your heart rate, thereby improving cardiovascular fitness. High-intensity interval training (HIIT) routines utilising flywheel equipment can be very beneficial for weight loss. These short bursts of intense exercise followed by shorter recuperation intervals serve to boost your metabolic rate, allowing you to burn more calories even after your workout is complete.
For those of us trying to lose weight from the comfort and convenience of our own home without the space or budget for a home gym, a flywheel trainer ticks all the boxes. Just a 15 minute intense full body workout can offer the same fat burning potential of a 1 hour jog or cycle routine.
Scientific Support
Several studies have demonstrated the benefits of flywheel training. According to research, flywheel exercise can promote more muscular growth than standard weight training. A research published in the Journal of Strength and Conditioning Research indicated that flywheel training resulted in significant gains in muscle growth and strength.
Furthermore, flywheel training has been proven to increase muscle power and athletic performance. A study conducted by researchers at the University of Valencia found that athletes who included flywheel training in their routine showed significant gains in sprinting and leaping performance. This data highlights the effectiveness of flywheel training in improving strength and functional performance.
Practical Tips for Integrating Flywheel Training
Here are some practical strategies for implementing flywheel training into your routine:
Understand your goals: Whether you're looking for muscle/strength gains, fat burning or toning. Be sure to define your workout schedule according to your objectives.
Start Slowly: If you're new to flywheel training, start with lower resistance and progressively raise it as you get more familiar with the movements.
Focus on Form: Proper form is essential for maximising benefits and reducing the risk of harm. Consider working with a trainer to verify you're doing the workouts correctly.
Variety is key: Include a variety of upper and lower body movements for a well-rounded workout. Take advantage of the versatility that flywheel training equipment provides.
Ofcourse, consistency is paramount in any training regimen. Incorporate flywheel training sessions into your weekly regimen to truly reap the rewards for your effort.
Conclusion
Once considered a specialist (and expensive) piece of equipment reserved for elite athletes, is now becoming available to everyone thanks to our innovative SpaceGym range of flywheel solutions.
Whether you're a seasoned athlete or a couch potato on a mission to shed some weight, flywheel training could be just what you’re looking for. Incorporate this new training strategy into your regimen and see how it may improve your fitness journey.
The increasing popularity of flywheel training demonstrates its efficacy and adaptability. As more individuals discover the benefits of this unique training method, it is fast becoming a fitness industry standard. So, if you're ready to take your workouts to the next level give flywheel training a try and unlock the potential for greater strength, performance, weight loss, and overall fitness.