Trainer Tuesdays
Welcome back to the weekly edition on Trainer Tuesdays. Make sure to check in at our blog every Tuesday evening to learn the expertise of our great staff of expert personal trainers. Aside from being fantastic exercise coaches, they are also extremely knowledgeable in many aspects of health and fitness; so, it's time that you get to know them a little better! Each week, we will post a frequently asked, or sometimes just a fun fitness related question followed by the answers of each of the personal trainers at Fitness Together Brecksville.
What’s the Difference Between Machines and Free Weights?
Cody Plank: The difference between machines and free weights is
that a machine works about a
specific axis while free weights are not attached
to another structural device. Personally I like working with free weights
rather than machines for a few reasons the first being that free weights add
the dynamic of balance to an exercise which keeps you more engaged throughout
the entire exercise. Another reason I prefer free weights over machines is that
machines keep you in a set position so you don't have the ability to modify the
exercise as you could with free weights.
Expert personal trainer Cody Plank gives his input on Machines vs. Free Weights |
Adam Teplitz: Both free
weights and machines have a rightful place in a workout regimen. Generally
speaking, one is not 'better' than the other in all instances. There are
benefits and drawbacks to both machines and free weights, and some exercises
tend to be more effective when done using one or the other.
The benefit of a resistance machine is that it will allow to focus your mind on the effort, as opposed to the mechanics of the movement.
The primary difference between free weights and machines, however, is the fact that when using free weights, your body moves in three dimensions: forward and backward, laterally, and vertically. This is important, because this is how your body normally moves in daily life.
When you use free weights, you therefore end up engaging more muscles, as you have to work to stabilize the weight while lifting it.
Machines, on the other hand, are fixed to an axis that will only allow you to move in one or two planes. If used exclusively, this could lead to a lack of functional fitness , which can translate into injuries outside the gym.
Some may have strong opinions about using free weights over machines or vice versa. I believe a balanced approach is the best and will lead to overall greater results.
The benefit of a resistance machine is that it will allow to focus your mind on the effort, as opposed to the mechanics of the movement.
The primary difference between free weights and machines, however, is the fact that when using free weights, your body moves in three dimensions: forward and backward, laterally, and vertically. This is important, because this is how your body normally moves in daily life.
When you use free weights, you therefore end up engaging more muscles, as you have to work to stabilize the weight while lifting it.
Machines, on the other hand, are fixed to an axis that will only allow you to move in one or two planes. If used exclusively, this could lead to a lack of functional fitness , which can translate into injuries outside the gym.
Some may have strong opinions about using free weights over machines or vice versa. I believe a balanced approach is the best and will lead to overall greater results.
Amanda Ricci: When many people join a gym one of the questions that they
may have is "What is the difference between weight lifting machines and
free motion strength training exercises? and is one better than the
other?" As an experienced personal trainer, these are the two most popular
questions asked from clients and other individuals just beginning a fitness
program.
Fitness Together trainer Amanda Ricci addresses the importance of functional exercise! |
In addition,
performing these functional movements will promote weight loss as since you are
using more muscles while doing the exercises. Another benefit is that it
will not take you hours at the gym to complete your training program because
you can work more than one muscle at the same time. I love strength
training and cardio just as much as the next person, maybe even a little more
but when I work out I do not want to spend hours at the gym. Instead, I
want to be able to strengthen as many muscles as I can without having to travel
from one machine to the next. That does not include the time at the end
that is required for you to clean off each machine.. I don't know about
you but when I go to the gym, I want to get there and do my exercises and not
worrying about cleaning off machines.
The machines that you see
at the gym are not similar to functional movements that you do in your day to
day activities. They encourage a repetitive motion on the joints that can
place stress on these joints.
This is why I prefer free motion, functional exercises not just when working
with my clients to increase their lean body mass but also in my own training
program. These free motion exercises are what is going to help prepare
you to perform everyday activities easier such as: laundry, mowing the lawn,
weeding, and other yard work as well as cleaning the bathroom, etc. Once
you gain more muscle mass you will find that you will have more energy in
everyday life, and who doesn't want that?!!
Mike Roberto: When it comes to exercise, you have two
choices: free weights or machines. Both are effective for achieving your
goals. Machines are effective for people starting out their exercise journey
because it helps them build a strong foundation to help them progress to more
difficult exercises. After 2-4 weeks of building up your muscles on
machines, move on to free weights. Although they are more challenging to
handle, your body will thank you in the long run. Free weights helps
strengthen your stabilizer muscles to help balance the weight from wobbling
side to side. Not only that, but your core is activated to help keep the
weight in place. In conclusion, both machine and free weights are
effective to build muscle. But I would recommend free weights just
because it works more muscles than a machine will ever work.
Justin Traft: A lot of clients always want to know or ask what
better weights or machines. Its like the age old question. Really it comes down
to a couple of things to consider when using either weights or machines. First,
both pose great benefits from using in any exercise program. One way of looking
at it is maybe your body may not be ready for weights just yet so using
machines would allow the body to prepare for weight training. How you ask
preforming the same exercise but with greater ease versus struggle. Also, cable
machines are great to really work on the range of motion to properly learn how
to do the exercise such as bicep curls first. Learning how to get the
contraction in the bicep head medal and long heads. Also, a good way to have
any body with restriction able to do exercise without having to really worry
about the weight its self being to much. The functionality of a machine you
can't beat especially if you trying to target a specific muscle group that may
be hard to hit just using weight. But don't get me wrong weights are very
important. They play a big part in people keeping and maintaining that
muscle tone and bone density. Which is vital in the later years in life.
Weights also allow the body to feel more of the stress then a traditional
machine would. The more that stress felt the more that muscle starts to fatigue.
This is why using lighter weights allows more of a toning effect the "
BURN" they call it. Heavier weights you get the "PUMP" or
muscular hypertrophy of the muscle group you are working because of the
concentration to that muscle. So in my conclusion both are great to use and
present many pros and cons. I don't favor one or the other when both combined
together they both present get health benefits. Happy exercising guys!
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