Nearly every gym in the United States has exercise machines that train both for strength and cardiovascular endurance. Depending on your goals and physical abilities, some exercise machines can help you achieve your goals or can increase the potential for injury. Choose exercise equipment that provide multiple functions rather than training for one movement pattern or skill, suggests Juan Carlos Santana, director of the Institute of Human Performance.
Cable Column Machine
The standard cable column machine consists of a cable and pulley system that is linked to a stack of weight plates. You can adjust the resistance by simply removing and inserting a pin and adjust the height of the handles. You can also change the type of handle by removing and hooking different types of handles to create various exercises. It allows you to perform many movement patterns in one station -- such as pushing, pulling, rotating and even squatting and lunging in different directions.
Freemotion
The Freemotion cable machine is similar to the standard cable column machine except that you can also change how wide or narrow the handle positions are. This creates more combinations of exercises to allow more variety in your workout. It also uses the cable and pulley system with weight stacks. Although most of the exercises are performed from a standing position, people with lower body injuries or neurological diseases, such as Parkinson's Disease, that affect their balance can use this machine by using either a stool or a stability ball. For example, put a stability ball between the handles of the machine, and you sit on top of the ball with your feet on the ground. From this position, you can either face the machine and grab both handles to perform a row, or you can face away from the machine and grab both handles to perform a chest press.
Smith Machine
The Smith machine consists of a barbell that is attached to a set of steel rails on either side of the bar that allows only vertical movement. There is a safety hook on the bar that allows you to lock it in place without having you lower it to the ground. You can load and unload weight plates on either side of the bar. Besides doing squats, you can also use the bar to perform pullups and pushups by adjusting the height of the bar. For example, to do an inclined pullup, set the bar between 2 to 3 feet off the ground, grab the bar with both hands about shoulder-width apart and crawl under it. Put your feet flat on the ground about hip-width apart and tighten your buttocks. Pull your body up toward the bar until your chest almost touches it. Then lower yourself back down.
Expert Insight
Most exercise machines, especially the ones that isolate one muscle group at a time from a seated or supported position, do not train full-body movements that are essential in sports or daily activities. These equipment can cause faulty movement patterns that can result in injury and decreased performance, explains Coach Vern Gambetta, author of "Athletic Development." He suggests that you combine strength training with these versatile machines with other methods of training, such as using free weights, medicine balls, body weight and agility ladders.
References
- "Essence of Program Design"; Juan Carlos Santana; 2004
- "Athletic Development"; Vern Gambetta; 2006
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