ThisOneReallySucksButAtLeastThereAreNoMenToStareAtYourCrotch.Don

I worked out at the women-only gym this morning and couldn’t help but notice some women as they went about their workouts. So far, I’m just another anonymous member. No one knows me and more important, no one knows that I am a personal trainer and fitness coach. Experience has taught me to keep a low profile when joining and working out at a new gym. Once the word gets out that I’m a trainer, I’m watched like a hawk and people interrupt my workouts with questions and endless conversation. Don’t get me wrong here; I love helping people but my workout time is off limits. Ok, back to the women at the gym!

So, today I noticed a woman on the abduction and adduction (outer and inner thigh) machines. First, she did a set, sat for a long period of time while talking to other members, then started another set. Three sets and nearly 10 minutes later, she got off of the abduction machine and got on the adduction machine. I hopped on the abduction machine, did a set and jumped off to use another machine as I expected her to camp there for a while. She performed all three sets, chatted up a storm then sauntered along.

When I got on the adduction machine, I noticed that the weight she used was significantly less than the weight she used for the abduction machine. Unbeknownst to her, she was training her inner thighs to be weaker than her outer thighs thus promoting a strength imbalance between the opposing muscle groups. Herein lies part of the problem (aside from her taking too long of a rest period and hogging the machines!) because strength imbalances can lead to injury.

One way to address this issue is to start with the weaker muscle group or non-dominant side of the body, figure out the weight that will cause fatique within a certain amount of reps and use that same amount of weight with the opposing muscle group or dominant side of the body. Increase the amount of weight once the level of strength is balanced between the opposing muscle groups or sides.

I’ve found that many women flock to the adduction/abduction machines in an attempt to develop thinner thighs. Ah! another issue. First, it is impossible to “spot reduce.” You cannot target one aspect of your body to make it thinner, without surgery of course. Sorry, not possible!

This one sucks less-the back support isn

Another part of the problem has to do with the machines. In keeping it real and simple, your adductor group consists of multiple muscles but the adduction machine like the ones pictured above targets just one portion of that muscle group - the adductor magnus. There are other exercises a woman can do with a pulley system, a body bar or her own body weight that are more effective at hitting the entire adductor group.  So, are you wondering why the adductor machines are so popular or why people use them at all?

BURN BABY BURN

Using this machine will allow you to burn calories and strengthen part of your inner thigh, albeit in a non-functional sort of way. There are times when I use it (especially if I’m being lazy or if the gym is packed and I cannot get to the cable system) but I mix it up by incorporating other machines and more functional exercises into my workout so that I am training the entire muscle group.

Finally, let’s talk about gym etiquette. We’re taught to share in preschool right? I cannot tell you how often I find people hogging machines and not willing to let someone work in a set. Supersetting between machines allows others to continue their workout and it allows you to burn more calories while saving time. So, to all of you machine-hoggin Fit Esteemers, “play nice.”

Ok…I’m done. keep it moving, especially if you’re at the gym^_^