Weight loss only occurs when you expend more calories than you consume. Therefore, it does not matter what method or tools you use for physical activity. As long as you are moving, you are burning calories. However, free weights and exercise machines provide resistance training that strengthens your muscles and joints, which increases your fat-burning potential and muscle definition.
Types
Although different models of exercise machines exist, they come in two primary types: weight stacks and plate-loading. The weight-stack machine uses a cable-and-pulley system to lift a specific amount of weight. You change the amount of resistance by inserting a pin in the weight stack, which has numbers indicating how much weight will be lifted. The plate-loading system uses traditional weight plates loaded on the bar ends of the machine. This type of machine usually allows you to lift more weight than the stack machine because you can load more weight onto the machine.
There are many different kinds of free weights, including kettlebells, dumbbells, clubbells, barbells, medicine balls and almost any object that you can lift, swing and carry in your hands.
Function
Most resistance training machines isolate muscle groups and put you in a stable environment, which allows you to lift more weight. This method is ideal to increase muscle mass, and is often used by modern bodybuilders.
Free-weight training can also build muscle mass, and you can use free weights to train in a variety of movement patterns. Unlike machines, which usually train one muscle group in one path of motion, there is no limit to how you can move with free weights; you can train your whole body at once. You can train full-body power, strength, speed, stability and endurance, which cannot be done with machines.
Misconceptions
Exercising certain body parts will not reduce the size or burn fat from that area. Doing repetitive movements with resistance usually increases the size of the body part, such as arms, hips, thighs and waistline, which defeats your purpose of fat loss. Your diet and lifestyle are what primarily affect your weight-loss goals, not just exercise alone.
Expert Insight
To maximize weight loss, you should perform higher-intensity training using total body exercises that work on multiple joints and muscle groups together. This method burns more calories than working on exercise machines. Free-weight training with a variety of equipment will help you gain core strength, endurance and range of motion, and you will have more fun doing so than on exercise machines.
You can perform various movement patterns with different free weights and create a high-intensity workout in a circuit training format. Circuit training is where you do a series of exercises without rest in between. Once you have completed one circuit, rest for one or two minutes before redoing the series.
Warning
If you are unfamiliar with any exercise equipment or if you wish to know what exercise program is best for you, consult a qualified fitness professional to get started in a customized exercise program. With assistance, you will not have to do any guesswork and you will prevent injuries from improper equipment usage.
References
- "Athletic Development"; Vern Gambetta; 2006
- PhilKaplan.com: Movement, Not Machines
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