There are so many
different types of equipment that can be used in an exercise program. Two of
the most popular types of equipment are free weights and weight machines. But
how do you know which type to use? Each has their own pros and cons, but
depending on your goal one could be more beneficial than the other.
So what are free
weights? Any object that is not fixed to a set of axis is a free weight. This
could be a dumbbell, barbell, medicine balls, physio balls, kettle bells, ankle
weights, or even your own body weight. Each of these can move through various
planes in all three dimensions. Weight machines involve various combinations of
pulleys, cams, and lever arms working from a set axis. A set axis means they
work from a fixed range of motion.
constant resistance during an exercise. It doesn’t matter the position- lifting
5lbs is lifting 5lbs. However, the weight you actually lift on a weight machine
changes depending on the length of the lever arm. This can work in your favor,
especially if you are recovering from an injury. The lever arm will make
lifting the weight easier for a weaker joint and harder for a stronger joint.
So depending on your goal, both are beneficial. Most weight machines target a
specific muscle, also aiding in rehabilitation from an injury. This isn’t as
beneficial if you are looking for more functional movements, though. While
weight machines isolate a muscle, free weights can help you target and
indirectly work other muscles. Since free weights aren’t in a fixed plane and
allow for three dimensional movements, muscles have to control the movement.
work on a system of pulleys, it is much easier to change the weight. Usually it
is as simple as putting the weight stack pin in a different slot. You don’t
have to work with weight plates or moving heavy pieces of equipment. These
pulleys, however, limit the amount you can adjust the range of motion.
Controlling the weight with free weights requires a higher level of skill as
well as balance and coordination. It is recommended, especially with any power
lifting, Olympic lifting, or heavy lifting in general, that a spotter is used
to ensure proper form and reduce the risk of injury. Weight machines typically
do not require the presence of a spotter because of their fixed range. Also,
free weights typically require a greater metabolic cost, meaning you burn more
calories.
an exercise program really depends on what goal you are trying to accomplish.
If you are unsure about what you should be using and/or doing, seek the help of
a personal trainer or other fitness expert. A combination of both can be used
to get the most out of your workouts. Just remember- safety first!
