Circuit training with machines is common is many gyms in the United States because of its simplicity and ease of learning. The workouts are based on bodybuilding; each exercise isolates a muscle group and the joint in one direction. Although these are easy to learn, circuit training with machines can do more harm than good in the long term, advises Coach Vern Gambetta, author of "Athletic Development."
Types
Isolated resistance machines place you in a seated position or other fixed position, and you move one muscle group in one direction against resistance. Cable column machines are made up of a system of pulleys, cables and weight stacks with adjustable handles that enable you to change the weight. Unlike the isolated resistance machines, you can perform a variety of exercises with cable column machines, often from a standing position.
Benefits
Circuit training with machines is easy to learn and perform and requires little or no balance for you -- even for beginners, according to Gambetta. You can easily change the resistance by pulling and re-inserting the pin to a desired weight. Circuit training also increases muscular endurance and saves you time in your workout.
Disadvantages
Isolated exercise machines do not train movement patterns that applt to real life, such as lifting an object off the ground, moving in different directions, balance, stability and transferring strength from your lower body to your upper body, advises physical therapist Gray Cook, author of "Movement." This method does not improve sports performance or prevent falls and injuries. For some, it can get boring after a few sessions. For gym owners, circuit training machines are more costly to purchase and to maintain than free weights, balls, ropes and other portable exercise equipment.
Considerations
Use free weights, suspension cables, stability balls, your own body weight, resistance tubing and other methods to train various aspects of human movement and performance, advises fitness professional Phil Kaplan, of Fitness 21 in Sunshine, Florida. You will burn more calories, improve movement function and reduce your risk of injury using these methods than with isolation training.
References
- Phil Kaplan: Movement Not Machines
- "Movement"; Gray Cook; 2010
- "Athletic Development"; Vern Gambetta; 2006
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