What is Adaptive Resistance Training?
Adaptive Resistance Training is a fitness and exercise trend that is gaining momentum among the early adopters and biohackers interested in muscle building and cardio workouts in a fraction of the time. This is definitely next level stuff, yet has been around for a while. Instead of weights, band and gravity to provide resistance, a series of highly tuned an calibrated motors generates the resistance, hence the name adaptive resistance. The machines are expensive and not very easy to find, and since the company who make the machines, ARX in Austin, Texas has been around for over ten year, it begs the question: Does it really work?
Strength training has long been recognized as an important aspect of physical fitness, and is well known to boost testosterone in aging men. Regular strength training can improve muscle strength, increase bone density, improve balance and coordination, and reduce the risk of injury. But traditional strength training regimens have certain limitations, like their ability to maximize strength gains and prevent plateaus. This is where adaptive resistance strength training comes in as a potential game changer.
One of the primary benefits of adaptive resistance strength (ARS) training is that it can provide a more challenging workout. By changing the resistance throughout the range of motion of the exercise, muscles are forced to work harder. This can lead to greater gains in strength and muscle mass, and often achieve the same results in a shorter period of time. In fact, a study published in the Journal of Strength and Conditioning Research found that adaptive resistance strength training was more effective at increasing muscle strength than traditional strength training.
Another benefit of ARS training is that it can help to prevent plateaus. Traditional strength training programs often involve using the same amount of weight for each set and repetition. Over time, the muscles adjust and adapt to this stimulus and the gains in strength and muscle mass reach a biologic plateau. By using variable resistance, adaptive resistance strength training can prevent this from happening. By changing the resistance throughout the range of motion of the exercise, the muscles are constantly challenged and forced to adapt and keep working. This can lead to greater gains in strength and muscle mass over time.
ARS can be beneficial to athletes looking to enhance their training regimen, develop muscle to prevent injuries, and get a leg up on the competition. Many sports require explosive movements, such as jumping and sprinting. Adaptive resistance strength training can help to improve explosive power by providing a more challenging workout. By forcing the muscles to work harder throughout the range of motion of the exercise, the muscles become more explosive and powerful. This can help to improve performance in sports that require explosive power.
Safety is another reason trainers and trainees like ARS. It can be safer than traditional strength training. Traditional strength training often involves using free weights, which can be dangerous and lead to injury and accidents if not used correctly. Comparatively, ARS training typically involves the use of machines that are designed to provide safe and controlled resistance. This can help to reduce the risk of injury and make strength training more accessible to people who may be intimidated by free weights.
Many early adopters of ARS have reported that this kind of workout is more time-efficient than traditional strength training, and who doesn't love saving a little time while getting in a comprehensive workout? Traditional strength training often involves performing multiple sets and repetitions with the same weight. This can be time-consuming and can lead to boredom. Adaptive resistance strength training, on the other hand, typically involves performing fewer sets and repetitions, but with variable resistance. This can help to make strength training more interesting and engaging, and can help to reduce the amount of time required to complete a workout.
In addition to the benefits listed above, ARS training has also been found to be effective at improving functional fitness. Functional fitness refers to the ability to perform everyday activities, such as lifting groceries or climbing stairs, with ease. Adaptive resistance strength training can help to improve functional fitness by improving muscle strength and endurance. This can help to make everyday activities easier and reduce the risk of injury.
As far a machines and equipment goes, there are several companies manufacturing this kind of specialized equipment, including ARX in Austin, Texas. Chances are, there is a machine near where you live and you should do some research online and find gym nearby that your can try out. Each type of equipment has its own unique advantages and disadvantages, and the choice of equipment will depend on the individual's goals and preferences.
Photo by Anastase Maragos on Unsplash