3 Gravity-Training Moves to Boost Endurance

Evolve Health and Fitness Studio, Heather Forbes

Many compare Gravity training to Pilates because the equipment looks similar. Heather Forbes, owner and head instructor at Evolve Health in Fitness in San Diego, says "Think Pilates on steroids. All Gravity classes are performed on the award-winning Gravity Training System (GTS) which offers eight levels of incline resistance. Levels range from easy/therapeutic to intense/extremely challenging. The dynamic cable pulley/glide board GTS challenges clients to build strength, core stability and muscle endurance all with minimal impact to the joints."

Why Use Gravity Training?

As an endurance athlete we all hope to perform our best during the season. Whether that means tackling a longer-distance event or making a personal record, adding Gravity training into part of your weekly strength-training routine can give you the strength and speed you've been looking for.

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Also, as mentioned before, use of the equipment is challenging but puts minimal impact on the joints.

In addition, the machine is extremely versatile with eight levels of resistance, over 10 optional accessories and the ability to work multiple muscle groups in various planes. Each athlete uses their own body weight against the pull of gravity to create a strong combination of cardio, core strength and flexibility.

Add the following exercises to your strength-training routine and watch as your running, swim and cycling form change. Over time, notice how you become faster because your body is starting to move more efficiently.

Squat Jumps

Plyometrics are an essential part of any athletic strength-training program, especially for sports that require speed and quickness. For endurance athletes, a squat is the quintessential quadriceps, glute and hip extension exercise. Add the two together, and you have a powerful combination.

Primary Muscles: Quadriceps, gluteus maximus, hamstrings

Gravity Tower Setting: Level 7 to 8

Do It: Stand with feet slightly wider than hip-distance apart, feet slightly turned out. Squat down till your glutes are right above knee level then explosively push off the jump board and land with knees slightly bent.

Sets/Reps: 2 to 3 sets of 15 to 20 repetitions.

CHALLENGE: Make it a Tabata workout. Do 20 seconds of work followed by 10 seconds of rest performed 4 to 8 times.

More: What is Tabata Training?

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