The purpose of this article is to evaluate the advantages and disadvantages of two possible solutions training for strength training: the use of exercise machines or exercises with the help of free weights. From a Healthy, it is clear that the question of the title seems reasonable because, unlike in a body builder.
Muscle strengthening is only seen as a precursor to a sport or as a general improvement in the body, and it is said that the use of exercise machines is actually the only possible solution for those who want to make a good upgrade without wanting to reach professional levels of a student body building.
Before analyzing in detail the two solutions, it should be noted briefly that a muscle can make an effort in two modes of contraction: concentric or eccentric. In the first case, the muscle develops the necessary force to the exercise in the moment in which it is stretching, in the second case when it is closing. Not always the weights and machines are equivalent in urging a muscle eccentrically and concentrically.
For the purposes of training, eccentric work is more difficult, to the point that it can also cause pain and muscle damage. It is important that, in deciding what exercises to perform (with machines or with weights), it has been very clear (otherwise it will ask the instructor) which exercises the muscles more stress in an eccentric way, in order to introduce them gradually over plan work to avoid accidents.
The Weight Machines.
In the gym normally found several machines for the weights; generally, except for the multi-function stations, each train a specific muscle district or even a single type of muscle. The effort put in place by the muscles in the execution of the exercise must tackle two physical forces: the gravitational force and the force due to friction of the weight that moves (often long ropes or pulleys). As a general rule of the mechanics involved in the use of weights, the eccentric contraction during the friction force is subtracted from that of the weight, while during the concentric contraction and this force is the sum.
Free Weights.
They are called free weight’s exercises usually because the weights are not bound by ropes and pulleys of the machines, but simply challenged or related to the body (for example, example with anklets) and carried out only with the help of weights like dumbbells, barbells or simple small weights that you often see for sale in supermarkets.
Certainly, compared to a workout with the machines, one with free weights is easier to implement, and often do not even need to attend a gym, but you just need a small space home equipped with a mattress, a bench (if required by exercises), a mirror (optional, to control movements) and, obviously, the weights.
Machines or free weights?
Let’s look at the advantages and disadvantages of the two solutions, taking into account some objective parameters that can assume different importance depending on individual goals, the physical state of departure (sedentary, beginner or advanced athlete) and the expectations for a workout of this type.
Economic aspect : Surely training with free weights is cheaper, because, as I said, in most cases, you do not need to attend a gym. It may be a good compromise solution going to the gym for the time necessary to become familiar in the exercises under the guidance of an experienced instructor and then, once you are sure to perform the exercise with the correct movements, buy and equip themselves with the weights a space-weights in your home.
Versatility and Generality : Free weights are suitable for most exercises and different muscle groups, think of it how many exercises you can do with simple weights challenged to train biceps, triceps, pectorals, etc. … In the case of training with machines for weights, each machine can usually just a few years (if not only one), and this is the practical limit of a workout like this: you need to choose a gym where there is a sufficient number of machines for the exercises you want to do and time’s wait is not too long, otherwise the queues at the boring and ineffective machines make the overall work.
Working eccentric and concentric : The weight machines usually urge less eccentric work of the muscle (due to the friction force that opposes) unlike the movement of the body that, in returning to the starting position of the year, often performs work eccentric of considerable intensity. Moreover, in the years they train with weights many times the antagonist muscles, and in general, they train well balance and proprioception, improving motor coordination.
Security and complexity : from the preceding, paragraph shows that the weight machines train specific muscle groups, and it is easier to isolate the muscle or muscles involved. In addition, it is easier to perform the exercise correctly because the movements are constrained by machines and are easier to learn. With free weights is easier to make mistakes in execution, and in general, we urge more antagonistic muscles and the spine. In addition to this, with weights is easier to keep a constant speed of execution. For all these reasons, it is generally said that the exercise machines are at lower risk of injury than those with free weights.
Training not only muscle : The training with free weights usually causes a greater rise in blood pressure and an increased production of growth hormone.
Conclusions.
From all this, it is clear that the choice machines or free weights depend very much on the priority, the degree of training and experience of the athlete. There is no single answer, and you can also alternate workouts with machines than with free weights to make it more varied and fewer boring session in the gym.
