Cable machines possess certain advantageous features:
- The total load (weights in kg) can be conveniently increased or decreased with the simple shift of a pin. This is especially handy in the midst of a fast-paced HIIT workout, or when you’re performing advanced techniques such as drop sets and supersets.
- Cable pulleys allow for a greater variety of multi-planar movements because they don’t rely on the downward directional force of gravity the way free weights do. Adjustable origin points for different grip attachments also allow you to work your muscles from different vantage points and angles.
- Cable machines can focus weight and tension on a single muscle to supercharge its growth.
- Isolation work can also help to correct muscle imbalances associated with dominant-handedness or previous injuries. This is important because muscle imbalances can make the body more vulnerable to injury.
- While dumbbells, barbells, and other free weights are great for training, they also happen to be responsible for 90% of injuries in the gym. The cable pulley’s constant tension and smooth movement along an assisted plane of motion reduces sudden weight shifts and unbalanced jerking motions.
Statistics suggest fewer injuries are associated with cable machines than with free weights in the gym. Besides, cables are often used in physical therapy and rehabilitation programs because of their unique adaptive features. If you have any previous injuries and health concerns, you should nonetheless seek medical clearance from your doctor or health care professional before embarking on any physical training program. Feel free to consult our certified coaches for advice on how you can safely participate in our HIIT programs based on your physical fitness goals and concerns.
For our Strength classes, we encourage you to choose a weight that feels heavy enough that you can lift for 8 to 12 reps at the maximum in order to optimise your training volume. To learn more about volume optimisation for your Strength and Cardio routines, join our Knowledge workshops, where we will teach you how to vary the intensity of your workouts in terms of:
- the tempo or pace at which you perform each set of reps;
- the difficulty of the exercise, based on recommended regressions and progressions (i.e. variations that make the exercise less or more challenging).
You will know if you are working intensely enough if you can complete at most 8 to 12 repetitions of an exercise with good form within the allotted time for each exercise. Another way to ensure high intensity (especially for your cardio workouts) is to hit 85% to 100% of your maximum heart rate for 10 to 30 seconds of all-out effort during each work interval of the HIIT workout. If you are wearing our heart rate tracker, you can refer to your real-time heart rate (corresponding to different zones of intensity) on our studio’s video monitors throughout the workout.
Our membership options include a monthly Fitness Progress Report. Our certified coaches will compile this based on a one-on-one assessment of your:
- Muscular strength, based on your 3RM (i.e. the maximum amount of weight that you can possibly lift for 3 repetitions) for a set of upper body and lower-body cable exercises.
- Body composition, based on a bioelectrical impedance (BEI) analysis of your weight, body mass index (BMI), body fat percentage, lean muscle mass, muscle mass distribution, visceral fat levels, and bone mass.
- Metabolic fitness. We use the PNOĒ Metabolic Analysis System to obtain clinically accurate measurements of your maximum oxygen uptake (VO2) and carbon dioxide production during high-intensity exercise. The results of this 10-minute test will reveal your heart, lung, and cellular fitness based on your energy metabolism.
- Your best body selfie (optional)!
Great questions! Let’s answer them and more in our CAVO Knowledge workshops… See you in class soon!