I worked out with smart resistance bands and this is what I learned about my body

Plenty of us really feel stronger on one aspect of our our bodies and most of us assume that it’s as a result of that aspect is dominant. Whereas which may be true for some folks, it’s typically extra sophisticated than that.

Once I work out, I sometimes wrestle to complete actions on my left aspect extra so than on my proper. And I’ve all the time chalked up my problem with my left hip to it being “naturally weaker” since I’m right-handed. Although I’ve been conscious of those points, I by no means thought to do something about them till I discovered concerning the new LIT Axis system.

The LIT Axis system is a set of sensible resistance bands created by the identical crew that made The LIT Technique, Justin and Taylor Norris. The duo got down to make a transportable model of their hit resistance exercise machine — the LIT Energy Machine.

At first look, they give the impression of being fairly just like different resistance bands, however the system is “sensible” in that it connects to your system and displays your actions to point out which aspect you prefer. The sensible bands declare to ship a personalized Pilates reformer exercise at house that detects the best way you utilize your physique and adjusts your resistance in actual time so that you’re doing a exercise that’s tailor-made to the person wants of every aspect of your physique.

What are muscular imbalances?

In line with Heather Milton, licensed power and conditioning coach and train physiologist supervisor at NYU Langone’s Sports activities Efficiency Heart, muscle imbalances are typical. “Muscular imbalances can happen for quite a lot of causes — primarily, from over use of 1 muscle or muscle group, and below use of one other,” she says. Since I favor my proper aspect for every little thing from opening jars to strolling up stairs, it is sensible that my left aspect is weaker.

But when having muscular imbalances is widespread, why is it necessary to appropriate them? “Sometimes muscular imbalances can manifest as ache within the space, whether or not or not it’s within the muscle mass themselves or the encompassing joints,” says Dr. Brian Cruickshank, a sports activities medication doctor at Stony Brook Medication. “Muscle imbalances can put you in danger for accidents, and correcting these imbalances are an effective way to cut back your danger,” he continues.

“As a result of the weaker aspect cannot stand up to the identical power, if that power is imposed on it, it may be overstressed,” Milton explains. “Conversely, if we favor one aspect a lot as a result of it’s stronger, that aspect can obtain increasingly more load over time and break down.”

Cruickshank says accidents of the anterior cruciate ligament (ACL), which runs diagonally in the midst of the knee, is one widespread instance. “Having power and enhancing muscle imbalances within the hips and thighs can lower the load on this ligament, which might lower your danger of harm,” he explains.

What helps appropriate muscular imbalances?

In her line of labor, Milton makes use of quite a lot of instruments to appropriate muscle imbalances, together with resistance bands. “We are able to stability out the asymmetries in muscle power by specializing in the underused muscle mass,” she explains. “For instance, somebody who does pushups every single day might have sturdy pecs, however weak again muscle mass. Doing rows with resistance bands or weights will help stability that.”

Pilates based-exercises have been proven to enhance stability and stability. Cruickshank says that when used correctly they will help appropriate muscle imbalances as properly. “The overall precept of a lot of these train packages is to enhance your general power, muscle tone and suppleness utilizing flowing motion,” he explains. “In doing these actions, you are trying to make use of all muscle teams. So if there may be an imbalance, the group that will initially be weaker could possibly be engaged, and if performed correctly and over time, develop into stronger.”

When requested about the advantages of utilizing a sensible band system just like the LIT Axis to carry out these sorts of workouts, Milton notes the benefit of getting actual time data to work towards correcting these imbalances. “Suggestions is all the time useful for workouts — if a band can let you know the power is totally different proper to left, you possibly can try to appropriate for it,” she says. Nevertheless, she strongly suggests working with an expert to establish and proper muscle imbalances as a result of the strategy and train choice used to appropriate imbalances varies primarily based on particular person wants. For instance, Milton says Pilates-based workouts may assist with hip abductor imbalances, however might result in additional imbalances for these with weaker core muscle mass. 

Preserving this in thoughts, I put the LIT AXIS to the take a look at.

The fundamentals: value and gear

The LIT Axis system comes with two units of resistance bands — 15 kilos and 30 kilos — ankle straps, handles and a band used to anchor the system to any door. In the event you’re outdoorsy, you possibly can anchor the bands round a tree or pole. The entire set is available in a helpful carrying case.

The system will be arrange at a low, mid or excessive level to regulate to the necessities of the exercise. The resistance bands sync to the LIT Axis app through Bluetooth. The bands’ “sensible begin” expertise prompts once you pull on them — no have to cost or recharge them. Every band is labeled with an L or R to point which hand or leg needs to be used to seize exercise metrics precisely.

The LIT Axis retails at $159, and month-to-month entry to the app prices $9.99 per thirty days. If you are going to buy a 12 months’s subscription, $79 yearly, it comes with three complimentary months and a 30-day risk-free trial. The gear value is aggressive. Different “health club in a field” resistance band techniques vary wildly in value — from about $50 into the 1000’s.

Since many actions are performed on the ground, a yoga mat can also be useful. To entry the app, you’ll want a smartphone or pill.

What’s the LIT Axis exercise?

The LIT AXIS system mimics the exercise you’ll get from a Pilates reformer and power coach. Axis courses are damaged down into newbie, intermediate and superior stage choices. You possibly can select between Axis Pilates courses, which mimic Pilates reformer exercises or Axis Energy courses, which supply resistance coaching exercises.

Lessons vary from 10 minutes to 40 minutes, with workouts that concentrate on the entire physique, courses for the higher and decrease physique, and strength-based courses for focused muscle teams. Count on to see acquainted Pilates strikes similar to leg circles, scissors kicks and the Pilates 100 all through the app’s featured exercises.

As soon as you choose a category possibility in your smartphone or pill, you pull on every band to activate it and sync with the app. Throughout class, metrics such because the variety of reps, time below stress, burned energy and kilos lifted are all displayed and tracked. When you’ve accomplished 10 courses, the app begins to point out your muscle imbalances in real-time throughout class so that you can appropriate.

How the LIT Axis system works

When you go surfing to the platform, you’ll have three choices on the prime of the app: Lessons, that are added weekly; Packages, that are teams of courses below a theme (Completely Toned and Sweat & Shred are examples); and Open Fitness center, which affords a glossary of brief clips demonstrating key strikes, warmups and routines throughout the packages. Stay courses are additionally supplied a number of instances per week on the app.

For the platform to measure your imbalances, you’ll want to finish one of many packages. A bar on the backside of the display screen throughout class signifies how a lot you might be pushing and pulling on either side.

On the finish of your exercise, a category abstract reveals your imbalances from that class in efficiency bars with clear indications of left vs. proper. All this information is saved inside your person profile and displayed on your house display screen. Over time, the app’s homepage will suggest courses and packages primarily based on this information to assist appropriate imbalances.

As Milton says, such a suggestions will be useful in bringing consciousness to muscle imbalances so to work towards correcting them.

“It’s cheap to say {that a} expertise that may doubtlessly measure forces of various muscle teams may establish and proper these imbalances to stop future accidents or enhance present ache or discomfort,” Cruickshank agrees.

However I did remember that Milton suggests working with an professional to begin making these corrections.

My expertise utilizing LIT Axis sensible resistance bands

I made a decision to kick issues off with a beginner-level whole physique power coaching exercise. I used a closet door to anchor my bands, putting them in the midst of my door as instructed by the coach. The exercise began with a quick warmup on the mat. Then it was time to connect the handles to my LIT bands. I adopted the trainer as we moved by way of arm repetitions that featured isolations on either side in a standing chest press and Pilates ground work. By the tip of the exercise, my arm and leg muscle mass had been on fireplace. Although the actions had been easy, my physique felt exhausted by the tip of day one.

I spent the remainder of the primary week finishing courses within the Axis Completely Toned program, which affords 20-minute courses that work whole physique, decrease physique, higher physique and core. I made certain to triple test I had the right bands in every hand (or leg, relying on the motion). I attempted my finest to keep away from doing back-to-back decrease or higher physique exercises to present my limbs a a lot wanted break. Although the exercises by no means felt simpler, I began to really feel extra succesful as I turned extra aware of the resistance bands. Midway by way of the week, I made a decision to change from the 15-pound bands to the 30-pound bands to problem myself. After struggling by way of half a category, I switched again for a number of extra courses. 

As soon as I accomplished this system, I may see my imbalances stay on the display screen in actual time, and I used to be shocked to seek out that I used to be exerting extra effort on my left aspect than my proper. All this time, I’d been overcorrecting as an alternative of working either side evenly, which LIT’s exertion bar dropped at my consideration. Towards the tip of my trial, not solely did I begin to really feel stronger on either side of my physique, however I additionally observed my stability had tremendously improved. I had extra management over the actions I had struggled with at first, and was lastly capable of swap as much as the 30-pound bands for a whole exercise.

I discovered one thing necessary about my physique utilizing LIT Axis and I noticed — and felt — enhancements inside a month. I prefer to fluctuate my exercises, however plan to maintain LIT Axis in my rotation shifting ahead. 

What I preferred

In the event you love Pilates reformer exercises, these bands are for you. They mimic the sluggish, managed reformer actions. I’d argue that a few of the superior LIT Axis Pilates courses are much more difficult than what you’d get from a preferred reformer class.

I cherished how straightforward it was to arrange, and I particularly preferred how the house display screen started recommending courses primarily based on my metrics because the platform bought to know my preferences and imbalances. It took the choice fatigue out of selecting a category, saving me lots of time.

It was attention-grabbing to see my imbalances displayed on the display screen and it did deliver consciousness to the truth that I used to be exerting extra effort on one aspect than the opposite. This data made me extra conscious of my actions and my stability throughout the exercises. And on the finish of the day, it was merely an efficient exercise. I used to be constantly sore and felt like I bought an excellent power and firming exercise every time.

What I did not like

It takes a time dedication to make the most of the sensible options. You’ll have to decide to at the very least 10 exercises or full one of many LIT Axis packages earlier than seeing either side of your physique on the metrics display screen. That is by design so the platform can perceive what aspect you’re favoring and make ideas, so be ready to commit.

Preserving in thoughts what Milton says about the best methodology for correcting imbalances various primarily based on particular person wants, I do assume it’s necessary for folks to contemplate consulting an expert earlier than doing any drastic course correcting. However that being mentioned, I loved the exercise for causes past enhancing imbalances; it was a difficult power exercise and I preferred the managed, Pilates-style actions.

The system states it may be utilized in any door. Nevertheless, I struggled to anchor the system to the highest and backside of the closet door I utilized in my residence — in a nook the place I had essentially the most area to work out.

The left and proper labels are additionally laborious to learn on every band. Although I really like the luxurious really feel of the fabric the bands are product of, I want the L and R had been extra distinguished for ease of switching between exercise strikes.

I’d suggest this exercise to:

• Anybody who loves Pilates reformer exercises.
• Individuals who like utilizing information and expertise to gas their exercises.
• Individuals who wish to enhance their stability.
• Those that love transportable exercises you possibly can take with you anyplace.