Cable machines and isolated exercise machines are two of the most common types of gym equipment in fitness centers today. Although both types of equipment are based on bodybuilding techniques--in which the goal is to isolate muscles and make them bigger--both types have their advantages and disadvantages.
History
Cable machines were the weight-training machine to use the cable and pulley systems and the weight-stack and pin system. This was invented by Jack LaLanne in the 1930s and was used by athletes and bodybuilders.
In 1957, Harold Zinkin, a bodybuilder and the first winner of Mr. California, developed the Universal Gym Equipment, a multi-station weight-stack machine that works on different body parts. His concept was to make weight-training easier and more accessible to the general public and people of all levels of fitness.
Later in the 1970s, Arthur Jones, the founder of Nautilus, adopted the Universal method to create a line of exercise machines that work and isolate one body part at time. These became mainstream to the gyms in the 1980s (even today) and appealed to the public for its simplicity and concept.
Function
Exercises using the cable machine allow you to adjust the height of the pulleys to accommodate your body with the exercise you are doing. At one station, you can train your entire body without having to jump to another machine which can save you time and maximize your work in your workout. Samples of full body exercises include, standing chest press, standing row, chops and lifts. Using the cable machine also requires you to support your own weight, which makes you stronger and more balanced.
Resistance exercise machines, however, often put you in a seated position and train one muscle group at a time. Although the isolated environment allows you to lift more weight which stimulates muscles for higher growth rate, they do not strengthen your stabilizing muscles in your trunk, spine and hips.
Advantages
Cable exercise offers you more exercise options than machine exercise does. Most exercises require you to stand rather than sit; this helps you to develop a stronger core and balance.
Machine exercises often control your direction of movement and are easy for you to learn and use. Also, the isolated environment places more load upon the muscles being trained, which stimulates great hypertrophy.
Disadvantages
Cable exercises require some degree of skill and training to learn the techniques properly. If you are a beginner, you may find these exercises challenging to do on your own. If you have weak core muscles and poor posture, you may want to start with other types of exercises, such as corrective exercises and body weight training.
Machine exercises do not require you to use your stabilizing muscles, which are necessary for strength, power, flexibility and to maintain good posture. 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, prolonged sitting on machine exercises tend to weaken and injure the lumbar spine.
Expert Insight
Each method of training has its own place in any training program. Be sure to select the right tool that fits your fitness goals. If your goal is to improve balance and speed to play football, then you should train standing up and move in different patterns. Do not sit down and isolate your body parts.
References
- "Essence of Program Design;" Juan Carlos Santana; 2004
- "Letter #4: Movement Not Machines;" Phil Kaplan; 2007
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