Resistance exercise has been proven to increase strength, endurance and muscle. Which type of resistance is best has been the subject of great debate. The two major weight-training modes are free weights and resistance machines. Each provide a certain level of muscle conditioning. They just go about it in different manners.
Features
Resistance machines place your body in a fully supported position. All weight-training machines have a back pad or seat pad, or both. This feature allows you to brace your spinal column. The back and seat pads of resistance machines adjust to conform to your specifications. Machines have progressive-resistance weight stacks built within them. A weight stack's resistance can range from 10 pounds up to 200. Most machines have a metal pin to load your chosen resistance. The weight stack's accessibility varies based on the machine. Free weights fall under two classifications -- barbells and dumbbells. A barbell is a long bar attachment on which resistance plates are added. Barbells provide external resistance for bilateral exercises. A bilateral exercise refers to an action involving two limbs. Barbells are either long and straight or curved near the middle. Dumbbells are smaller bar devices with resistance on each end. They usually come in pairs, ranging from 1 pound to well over 100. Dumbbell movements are unilateral in nature. A unilateral activity is one limb or each limb acting independently.
Benefits
Resistance machines completely isolate one muscle or multiple muscles. Muscle recruitment is maximized in your target muscles through a stabilized anatomical structure. The pin-loaded weight stack makes machines time-efficient and easy to follow. Most high-risk populations, such as the elderly or obese, can master most resistance machines. Machines are also effective for injury rehabilitation. Free weights build whole-body strength and muscle tissue. Specific muscles need assistance from stabilizing muscles to maneuver a barbell or dumbbells. Maximum muscle engagement elevates caloric expenditure and heart-rate response. Free weights allow you to simulate functional motions, such as trunk turns or overhead pressing. Barbells and dumbbells have the versatility to work nearly every muscle in the body.
Exercises
There is a resistance machine that isolates each muscle. Multiple muscle group machines are also plentiful. Leg extension, leg curl, hip abduction, hip adduction, seated pec fly, seated bicep curl and seated abdominal crunch are common isolation machines. Prime multimuscle machines are leg press, standing unilateral hip flexion, seated chest press, seated rows and seated shoulder presses. Free-weight movements can be categorized into barbell and dumbbell exercises. A barbell or dumbbell can be utilized as external resistance for body-weight motions. Key barbell exercises are barbell bench press, barbell squats, standing barbell rows and standing bicep curls. Effective dumbbell exercises include supine dumbbell flies, supine dumbbell pullover, supine triceps extension and seated shoulder flexion.
Which is Better?
Selecting which resistance mode is better is goal-dependent. Resistance machines are the best option for injury rehabilitation and circuit training. Injury rehabilitation requires the supported platform that machines provide. Circuit training is best executed with resistance machines because they can be set up quickly. Sport conditioning and maximizing muscle growth are program objectives for which free weights are ideal. Machines and free weights can both improve your muscular system. Analyze your goals before deciding on which equipment to use.
References
- "Exercise Technique Manual for Resistance Training - 2nd Edition" ; National Strength and Conditioning Association; 2008
- "Resistance Training Instruction - 2nd Edition"; Everett Aaberg; 2006
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