Exerfly

Variable Resistance

It is common practice within all types of fitness training to add resistance to workouts to work harder. But what is the science behind adding resistance to exercises, and what are its benefits?

Variable Resistance

It is common practice within all types of fitness training to add resistance to workouts to work harder. But what is the science behind adding resistance to exercises, and what are its benefits?

Variable Resistance

It is common practice within all types of fitness training to add resistance to workouts to work harder. But what is the science behind adding resistance to exercises, and what are its benefits?

Variable resistance devices are particularly beneficial because they allow users to work with a force load that matches their output throughout the workout. The resistance increases as they train harder and decreases when they get weaker. This means that it can be used for all populations, whether bodybuilders, the elderly, or injured athletes. Because of this, variable machines are very sought after by trainers, as their trainees can use them easily and track progress easily.

Variable Resistance Devices

You can use variable resistance devices for all types of training, ranging from strength to power. They have specific features that alter the load throughout the exercise's range of motion. There are four types of variable resistance machines:

Constant resistance devices

Variable resistance devices

Accommodating resistance devices

Static resistance devices

Flywheel training devices are a type of variable resistance machine that has been recognised as an effective way of improving certain factors important for sports performance, such as strength and power, through a series of studies on the effects of flywheel training on strength-related variables. Usually, these factors are targeted through training using resistance based on gravity. Still, in Flywheel training, the flywheel receives kinetic energy, which allows for eccentric overload and variable resistance throughout the movement.

A meta-analysis was conducted to identify the effects of flywheel training on multiple strength-related variables affecting athletic performance, investigating the effects on muscle growth, maximum dynamic strength, development of power, development of horizontal movement, and development of vertical movement. For 4-24 weeks, Flywheel training showed statistically significant increases in all strength aspects, especially in developing maximal strength and power for trained younger individuals and utilizing this training modality in shorter, more intensive blocks.

A big attraction to Flywheel training is that you can use it for an enormous range of exercises, movements, and training styles with the same tailored response each time. Whether your goal is rehabilitation, maintenance, strength and conditioning, injury prevention, or weight lifting, Exerfly has an all-in-one training solution that caters to all of the above and more.

Variable Resistance Exercises

We’ve listed below a range of variable resistance exercises you can train with your variable resistance device. Exerfly’s equipment also includes advanced sensor technology to monitor the user’s performance in real-time.

Variable Resistance Squats

The squat is a staple lower body exercise used by those seeking athletic performance and physique development. The most significant benefit of using the squat with variable resistance is loading it from the hips instead of on the back or shoulders.

Using the squat belt, attach the rope to the front.

Set the rope length, so your knees are soft (slightly bent) at the top.

Spin the flywheel to lower yourself and start by pushing with the legs.

Ride the eccentric phase to the half squat position or bottom position, depending on your training goals.

Variable Resistance Deadlift

The variable resistance deadlift allows the maximal output of every rep without the systemic fatigue associated with maximal effort barbell deadlifts.

Using the handle, set the rope length at your deadlift lockout.

Ride the eccentric phase to the bottom position and reverse the movement as quickly as possible

Variable Resistance Bench Press

Compared to the traditional bench press, the variable resistance bench press allows you to emphasise eccentric force at long muscle lengths of the pecs by delaying the braking action until the end of the eccentric phase.

Slide the bench in line with the Exerfly Platform and lock it in place by turning the screws.

Attach the long bar to both ropes.

Lie faceup on the bench and extend your arms with the bar. Level out the ropes as necessary.

Push against the bar to build momentum.

Angus Ross

World-Renowned Strength & Conditioning Coach and Researcher, 3x Bobsleigh Olympian.

“The sports that I work with predominantly are very measured, so physical performance is a prerequisite. Trying to develop that physicality has become somewhat of an obsession of mine, and I like to find ways of doing things better – which is why I use Exerfly.”