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There has been an ongoing debate regarding
free weights vs. machines for strength training. While each
can help you build strength there are definite pros and cons
for each. The following can help you determine what form of
strength equipment is best for your needs.
Machines
The most important component in any strength training program
is safety. If you are new to strength training or if you are
working out alone, variable resistance machines are the best
bet. While machines can be a viable option for serious weight
training, they are best for novice, senior and recreational
athletes.
For rehabilitating injured athletes, variable resistance
machines are preferred. They provide a more controlled motion
and specifically isolate certain muscle groups. Machines also
allow you to track progress and provide objective feedback
while increasing the protective participation of the healthy
limb or muscle group.
Free Weights
Research has shown us that free weights promote quicker
strength gains and they require more balance and coordination
than do the weight machines. Free weights recruit more muscle
groups than variable resistance machines, which tend to only
isolate specific muscles.
Free weights are also more versatile than machines because
they allow for more variations in range of motion. Free
weights require balance, and they tend to promote more
activity of the joint stabilizer muscles. Finally, they are
considerably less expensive than most of the machines on the
market. You can perform a complete strength training routine
with a few dumbbells, and a little imagination.
However, free weights require the help of a spotter, and
result in more injuries than machines. Careful instruction and
training is necessary to master the art of free weight
lifting.
Actually, an ideal training program may incorporate both free
weights and machines on alternating training days. In order to
get the most from both muscle strength gains and joint
stability, you can focus on free weights for some exercises
and machines for others.
The bottom line is that you should use the strength training
equipment that suits your training needs, is safe, and is
convenient. However, if you are comfortable using free weights
you may see greater strength gains here than with machines.
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