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2006/07/23, 11:17 AM
Thought this might be interesting to the new folks who see the bombardment of ab machines on TV that promise abs in 6 seconds, etc. Are any of them better than the old ab crunch? Read on....
Six popular ab machines put to the test...
Promising a flatter stomach and smaller waistline, abdominal exercise machines form a big part of the multi-billion dollar home exercise industry. Do any of them work better than the traditional abdominal curl? A group of researchers from California decided to find out .
They tested six home abdominal machines: the Ab-ONE, Ab Scissor, Ab Swing, 6 Second Abs, Perfect Ab Roller and the Torso Track.
Forty-six volunteers (20 men and 26 women) took part in the study. After being told how to use each device, they performed one set of 8-10 repetitions for each exercise.
The researchers used electromyography (known simply as EMG) to measure recruitment of the abdominal muscles during each exercise. EMG activity was assessed for five consecutive repetitions in each set. Movement speed was controlled across devices and subjects. The machines with variable resistances were all tested at their highest resistance setting.
Surface electrodes were placed on the skin over the right upper portion of rectus abdominis (the upper abs), the right lower portion of rectus abdominis (lower abs), and the right external oblique muscle. Learn more about the abdominal muscles (pop-up window).
And the results?
The numbers in the table below refer to the activity of the upper rectus abdominis (upper RA), lower rectus abdominis (lower RA) and the external oblique (EO) muscles relative to the abdominal curl (also known as the crunch).
NOTE: Although this study measured muscle activity in the upper and lower abs, it's debatable whether a distinct upper and lower rectus abdominis exists in most people .
Device Upper RA Lower RA EO
Ab-ONE (supine) 126% 131% 113%
Crunch 100% 100% 100%
Perfect Abs Roller 96% 93% 77%
Ab Scissor 64% 60% 126%
Torso Track 70% 78% 98%
6 Second Abs 63% 52% 85%
Ab Swing 35% 43% 117%
What do all the numbers mean?
To assess the effectiveness of each device relative to the crunch, EMG values for the upper and lower rectus abdominis and the right external oblique were assigned a value of 100%.
If the value was lower than 100%, the machine was less effective in recruiting that muscle than the crunch. A value higher than 100% means that the machine is more effective than the crunch in recruiting that muscle.
"Contrary to many of the claims accompanying several of the devices tested," write the researchers, "the Ab Scissor, Ab Swing and 6 Second Abs were significantly less effective than a crunch at eliciting upper and lower rectus abdominis activity."
Except for two machines showing greater activity in the right external oblique, all the machines showed less EMG activity than the traditional crunch. This suggests that these machines were less effective than the crunch in recruiting these muscles.
The only machine that showed greater EMG activity than the traditional crunch was the Ab-ONE, a banded exercise device with a bar that's held with an underhand grip, with your palms facing toward your face.
To perform a crunch with the Ab-ONE, you lie on your back on the floor in a position similar to a crunch. Your hips are flexed to a 45-degree angle and your knees are bent.
A pad is placed on your stomach at the level of your navel. You then perform a crunch-type movement while simultaneously pulling down toward the floor with your elbows.
The researchers think that the Ab-ONE was more effective in recruiting the abdominal muscles because of the resistance provided by the elastic bands. The force applied to the abdominals with the pad placed at the level of the navel also resulted in a contraction of the abdominal muscles.
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Maximus from Gladiator....Strength and Honor!
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2006/07/23, 11:56 AM
Interesting stuff...
Then I found this on http://www.intense-workout.com/ab_workouts.html
The truth about ab workouts, infomercials and getting perfect abs...
WARNING: What you are about to read is what the people from the ab infomercials don't want you to read. What you are about to read is all 100% true! What you are about to read is the truth about ab workouts and how to get "the perfect abs you've always dreamed of." Enjoy...
I have realized that on average, at least once a day I see one of those infomercials about ab workouts. You know them, the ones that have a bunch of guys/girls with pretty good bodies all standing around talking about ab workouts and how great this product is. Maybe they will use it to show how it works, maybe there will be a diagram drawn to show what part of the ab muscles it works, maybe there will be a big speech about why it is better than ANY of the other abdominal machines and abdominal exercises, and better than anything you can possibly do for your abs. Personally, I love the names. The "Ab Doer," the "Ab Dolly," the "Ab Swing," etc., but my question is, why don't they just name it the "Ab machine that will totally waste all of your money and do absolutely nothing for you, except help us people in this stupid, bad acted, infomercial make money."
The truth is, no matter what Chuck Norris or whatever other idiot in the commercial says, it is all a big lie. The truth is, EVERY one of the ab machines you see in EVERY one of these infomercials is 100% useless. The truth is, the ab dolly, the ab doer, the ab slide, the ab lounge, etc. are all a big useless waste of money, and one big lie! The truth is everyone in these infomercials with the perfect 6 packs and flat stomachs all got that way WITHOUT using the dumb abdominal product they are advertising. There is only 1, I repeat, there is only ONE way to get a stomach like that and it has nothing to do with any kind of "magic" ab workouts or abdominal exercises. It's the huge secret that everyone in those commercials don't want you to know because if everyone knew this secret, these infomercial idiots would all have no jobs. So... the BIG secret is...
You have to have a low body fat. It's as simple as that.
You don't have to spend $19.95 to swing in the "Ab Chair" for 8 minutes a day, you don't spend $29.95 to ride the "Ab Dolly" for 3 minutes a day. All you have to do is have a low body fat; not do some kind of magic ab workouts. The brutal truth is we all have perfect abs. The 2000 pound guy who has to be lifted out of his house by a truck because he's so fat, has perfect abs. I have perfect abs, you have perfect abs. EVERYONE has perfect abs. The problem is most people just can't see them. Why? Because their fat body is too high. Eat a perfect diet, and do cardio, and your body fat will get lower, and your abs will be able to be seen. Sure, doing abdominal exercises and working out your abs is good, this helps strengthen and build your ab muscles, but that won't do much for you if you can't see them because there is a layer of fat covering them!
Everyone in these ab infomercials swear that the ab workouts they are advertising are "the best!" They swear that their stupid useless abdominal product is the best, fastest, and most effective way to get the "perfect abs you've always dreamed of." The truth is, you can get those perfect abs by doing 5 minutes of plain old crunches 2 days a week. Hell, that's what I do! My ab workouts consist of a few different types of basic abdominal exercises like crunches (weighted) and leg raises 2 times a week. No machines, no 8 minute abs video tapes, nothing. Just me and the floor. The workout usually lasts about 5-15 minutes. It's the diet and the cardio that give you the low body fat that allows your abs to be visible. Not the Ab doer dolly lounge swing fling thing useless piece of crap blah blah blah! You get my point.
So, the next time you see one of these infomercials, be happy. Feel good about yourself. Why? Because you know the truth. You know the big secret, you know that somewhere out there is someone who is ordering this stupid product right now... and you're not! Be happy that you know what you really have to do to get the perfect abs you've always dreamed of... and lucky you... you even got to save your $19.95!
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I am training for birthdays.
Be here. Live. Love. Hope. Now. Faith. Believe. You. - Keith Urban
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2006/07/23, 08:07 PM
Unfortunately, I actually know folks who have bought the ab lounge for instance. They prey on folks sitting there in a moment of weakness, thinking, dam, I want to get in shape(feeling sorry for themselves). Most never even use it after a couple of times, again, bought it in that moment of weakness. This is the power and beauty of advertising. With a slick ad, you can sell dam near anything if you pound it in enough. Look at the ab belts from a couple years back....many folks bought those stupid things...there were tons of posts on boards all over asking about them. :)
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Maximus from Gladiator....Strength and Honor!
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