Mega Springs & the Power of Resistance Training

Every workout has different equipment to make it effective. During boxing you punch a bag, during a weight training class you use dumbbells, and during a Small Group or 1:1 Megaformer (LP) session, you use Springs! Today we are taking a look at the mechanics of the Megaformer, how to utilize the springs, and ways to enhance/modify your session.

Springs vs. Free-Weights

Both spring-resistance and free-weights are extremely beneficial forms of exercise. They can give you:

• some form of resistance

• free range of motion

• change the speed of movement

That being said, spring-resistance has a few things that you cannot get from weight lifting. When you stretch a spring, the resistance increases. As the spring relaxes, the resistance goes down. The resistance goes up and down with your range of motion, making it elastic (variable) tension. With dumbbells, you will always have the same weight. A 5 lb. weight will always be a 5 lb. weight.

Also, springs do not rely on gravity, making your range of motion more free during exercises. For example, when you twist with a dumbbell, you feel gravity pulling you down. When you twist with tension, you have a bit more range of motion even though you are under continuous tension. This alone allows spring-resistance to mimic everyday movements like twisting, reaching, and swinging.

Yellows vs. Reds

On the M3 Megaformer carriage we have two types of springs; yellow and red. When clients come in, they sometimes refer to the springs as “weight”. Well they would be partially correct. A yellow spring is equal to 7 lb. when it is pressed all the way out and a red spring is equal to about 40-50 lb. at full extension. These springs create pushing and pulling actions that make the Megaformer seem like three machines in one! This is also what makes the workout effective and parts of the machine sometimes more challenging than others. Below is a quick table to give you an idea of the logistics:

Front of the Machine

• Pushing Movement (More Springs/Tension: Harder & Less Springs/Tension: Easier)

  • Like Skater or Super Lunge

• Pulling Movement (More Springs/Tension: Easier & Less Springs/Tension: Harder)

  • Like Elevator or Escalator Lunge (lunges at the front)

Back of the Machine

• Pulling Movement (More Springs/Tension: Harder & Less Springs/Tension: Easier)

  • Like XPress Lunge or 5th Lunge (lunges at the back)

Body Placement

Lastly, remember all of those numbers and colored lines on the carriage? These are not only places to put your hands and feet, but these are ways to intensify or modify the movements. For example, if I’m on the front of the machine doing Wheelbarrow and I want to make the move harder, I simply walk my knees further back on the carriage. If I want to make the move more manageable, I move my knees closer to the front edge of the carriage. This is one of the amazing things about the Megaformer that keeps us from plateauing over time. There are always different tricks to keep your workout fresh and intense!

Tell us what you love about springs in the comments below!