When you walk into almost any gym, you will find two main types of strength training methods--free weights (kettlebells, dumbbells, etc.) or weight machines. Which method you choose to use depends on your goals and physical capabilities. It is best, however, to combine both to gain the benefits of each method.
History
Before the 1950s, free weights and cable machines (invented by Jack LaLanne) were the dominant tools used by athletes and bodybuilders. In 1957, Harold Zinkin, who was the first winner of Mr. California, developed universal gym equipment, a multi-station weight-stack machine that works on different body parts. Zinkin's concept was to make weight training easier to use and accessible to anyone at different levels. Eventually, the universal machine became the standard tool in high school gyms and fitness centers.
In the 1970s, the universal concept was adapted by Arthur Jones, the founder of Nautilus, who manufactured various exercise machines that are still in use today. This system allows a full-body workout in fewer than 20 minutes.
Types
There are two main types of machines--isolation or non-isolation. Isolation machines often put the user in a seated position and isolate one muscle group per machine in one plane of movement (often in the sagittal plane). Non-isolation machines, such as the cable machines, allow the user to move in different directions and create different exercises. Both of these use the weight stacks-and-pin method.
Unlike exercise machines, free weights can be almost anything that provides external resistance for the user--dumbbells, kettlebells, sandbags, medicine balls, milk jugs, etc.
Benefits
Free weights offer a huge variety of exercises and freedom of movement. They require use of more of the body's stabilizers, such as the core muscles. They also require little maintenance when used properly.
Exercise machines control the user's direction of movement and are easy for everyone to learn and use. Since the machines provide external support of the user's body, they are usually safer to use.
Drawbacks
Although exercise machines support the body, they do not require users to use their stabilizers which are a necessity for strength, power and flexibility. They usually work only one body part in one direction; the movement that the machines facilitate does not transfer to real-life movement or sports. Also, they are more expensive than free weights, cost more to maintain and take up much space.
Free weights have one drawback. They are harder to control for beginners. Working with free weights requires professional supervision and guidance before beginners may exercise on their own.
Goals
Each type of equipment and method has its own place in training. If your goal is to build bulk or if you are in the initial phases of injury rehabilitation, then the exercise machine method may be a good starting point for you. If you are healthy and wish to build strength, speed or endurance, then use free weights and the non-isolated cable machines because they require you to use your inner strength to perform.
It would be unwise to rely on any single method of training. Use the best of both training methods to get the results you need.
References
- National Academy of Sports Medicine; Optimum Performance for the Fitness Professional; Michael Clark; 2000
- Essentials of Program Design; Juan Carlos Santana; 2004
- Athletic Development; Vern Gambetta; 2006
Member Comments