Strength training is a key component of health and fitness. Strength training helps preserve lean muscle tissue and minimize the decline in metabolism that occurs with age. It increases bone density to reduce the risk of osteoporosis and helps the body burn calories in a more efficient manner. Modalities used to improve muscle strength include free weights, body weight, fitness machines and resistance tubing. Each modality has its own advantages and disadvantages, the modality you choose is a matter of personal preference and fitness goals.
Benefits
Machines are ideal for the novice exerciser because they are easy to use. Machines come equipped with directions that demonstrate proper position, what muscles the machine strengthens, and how to perform the exercise. Cable machines offer several exercise options and certain exercises like cable crossovers and high cable curls are only possible with cable machines.
Free weights allow the exerciser to move through a full range of motion and also challenge the muscles at varied angles. Using free weights from a standing position activates the muscles of the core as well as the targeted muscle group. The variety of weight options make free weights ideal for novice and experienced exercisers.
Function
Fitness machines and free weights are both used to improve muscle strength. Fitness machines and free weights are available at your local gym and can also be purchased from sporting good stores for home use.
Cost
Free weights are more affordable than fitness machines. Large retailers and sporting good stores carry free weights. Free weighs are often sold by the pound and they cost anywhere from 10 cents to $1 per pound. Multi-station and plate-loaded machines cost from $600 up to several thousand dollars. Machines also occupy more space than free weights.
Types
A free weight is any type of resistance training equipment not attached to a cable. Dumbbells, medicine balls, kettlebells, and even bodyweight are considered free weights. Free weights come in a variety of weight denominations and weighted plates make it easy to lift over 200 lbs.
There are a large variety of machines on the market. Fitness machines are designed to strengthen and isolate certain muscle groups. Fitness facilities carry equipment for back, arm, ab and shoulder muscles to name a few. Other pieces of equipment like cable machines, work multiple muscle groups with a simple change of attachment. Plate-loaded machines allow you to train one side of the body at a time and machines designed for home use provide options for training all the muscles of the body.
Warning
Proper lifting technique is necessary regardless of the modality to prevent injury. Check machines for frayed cables before use, and never put your hands near moving parts. Use a spotter when using heavy free weights. Breathe properly when using either free weights or fitness machines by inhaling on the lifting portion and exhaling as you lower the weight.
References
- "Health Fitness Instructor's Handbook 4th edition;" Edward T. Howley, B. Don Franks; 2003
- Revolution Health: Muscle strengthening with free weights
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