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6 Advantages of Free Weights Over Exercise Machines
Meet Sarah. About a year ago, Sarah saw an infomercial about a "multi-unit" workout machine. The announcer called it a "revolutionary" piece of equipment, claiming that people would see results in "just 2-4 weeks". It exercised all major body parts and the female model shown using the machine said it "was safer and more effective than free weights." Intimidated by gyms her whole life, Sarah knew having her own home gym would be the key to her finally getting into shape. She had heard that machines were safer than free weights. Besides, the machine came with "easy to follow video instructions". The price was steep, but as Sarah imagined changing her body, she got her credit called and grabbed the phone. On the day of delivery, Sarah was surprised to see it took up twice the space she was told it would, limiting space in her already cramped den. Excited to get started, she popped in the video, and hopped on the machine. Sarah soon found that she, at 5'3", was too small to fit on the machine for some of the exercises. She continued on anyway, trying to ignore the fact that her lower back and knees were starting to hurt a little. Sarah used her new revolutionary machine exactly three more times. For the last six months, it has been her unofficial clothes hanger. What happened? Sarah thought she was buying a machine that would be very easy to operate and be a safe alternative to free-weights. Unfortunately, Sarah and many others are misguided by heavily marketed hype by machine developers. When it comes to effectiveness, particularly for the beginning exerciser, free-weights (i.e., dumbbells) rate much higher than expensive machines in terms of: 1. Cost. Three or four sets of dumbbells would have cost Sarah less than 10 times the amount she spent on her machine. As she gets stronger, she would have to buy more, though even a full set would not set her back nearly as much as the machine did. 2. Space. Dumbbells take up far less space than most of the exercise equipment sold on infomercials. You can easily place them in a closet, out of sight under the bed, or in a corner. There are even dumbbells you can adjust (i.e., PowerBlock) that allow you to adjust the poundage on one set, eliminating the need for single-poundage dumbbells. 3. Variety. Most machines are designed as one-dimensional. Even the most extensive multi-unit machines will allow exercisers to perform only a limited number of movements in a restricted range of motion. Free-weights can be used in ranges of motion based on the exerciser, not a machine. Use free weights along with benches or Swiss Balls and you have multitude of exercise options. 4. Suitability. Sarah couldn't use her "multi-usage" machine for certain exercises because the machine was too big. This is not an uncommon problem. Even though most machines have adjustable seats, arm pads, and lever arms, there are limitations to their range and some may not fit the very small or very large person. However, if you can grab a dumbbell, you can use it. 5. Functionality. Exercising with free-weights increases the likelihood that the effects of the exercise will cross over into real-world situations. Think about it. How often during the day do you lie in a diagonal supine position and push weight up like you would on a machine leg press? Probably never. But how often are you required to do activities that are biomechanically identical to the squat? Sitting, getting in and out of a car, crouching down to pick something up?all the time! Properly using free weights will increase the functionality of an exercise to real-world situations. 6. Safety. It seems counterintuitive to consider free-weights as safer than machines. Most of us have heard (somewhere..) that we could get hurt with dumbbells and that machines were "safer." Maybe just the idea of someone doing a huge bench press lends itself to imagining the likelihood that one might lose control of the same amount of weight if they ever attempted it. Safety during exercise is more about proper form, technique, concentration and control rather than exercise apparatus. Someone can get hurt on a machine just as easily as with a dumbbell if incorrect form is used. As always, if you don't know how to do something, find someone (i.e., a reputable trainer) to show you how. Safety as a result of exercise is a long-term issue. It is not necessary for the body to stabilize itself or the weight during movements on most machines, because the weight apparatus is fixed. Key stabilizer muscles are then never given the chance to get stronger. Free-weights allow the exerciser to utilize core muscles and allow multi-plane movement that forces the exerciser to strengthen stabilizer musculature, which support joints. Over the long-term, free weights are superior to machines for building a stronger, more functional body. You don't need to spend a fortune on a piece of exercise equipment that you'll never end up using and won't suit your needs. A few sets of dumbbells are effective, intelligent alternatives to buying equipment, especially for those setting up their own in-home gym or workout area. About The Author Jon Gestl, CSCS, is a personal fitness trainer and instructor in Chicago specializing in in-home and in-office fitness training. He is a United States National Aerobic Champion silver and bronze medalist and world-ranked sportaerobic competitor. He can be contacted through his website at http://www.jongestl.com.
Latest News:Site: Yahoo! News Search Results for news JCDecaux in talks for News Outdoor Group in Russia (AP via Yahoo! News) French outdoor advertising firm JCDecaux SA said Thursday it is negotiating to buy Russian rival News Outdoor Group from global media company News Corp. JCDecaux and News Corp. in talks to combine outdoor ad groups (International Herald Tribune) The News Corp. chief executive, Rupert Murdoch, has recently expressed nervousness about investments in Russia, where News Outdoor generated the bulk of its revenue last year. News Corp tightens grip on Premiere with new CEO (Reuters via Yahoo! News) Rupert Murdoch tightened his grip on German pay-TV broadcaster Premiere by appointing News Corp executive Mark Williams as CEO in a move to get the company back on track. SEC Looks Into UAL Stock Scare; Implications For Online News? (CBS News) A ton of digits have been devoted to this in other spots but the SEC's decision to investigate takes it to another level. The backstory: a six-year-old news story about UAL declaring bankruptcy made it into the Tribune-owned Sun-Sentinel 's current news flow, was picked up by a Google (NSDQ: GOOG) News bot and, via a reporter for a newsletter, made it onto Bloomberg News. After a lot of buck ... SEC Looks Into UAL Stock Scare; Implications For Online News? (paidContent.org via Yahoo! Finance) A ton of digits have been devoted to this in other spots but the SEC's decision to investigate takes it to another level. The backstory: a six-year-old news story about UAL declaring bankruptcy made it into the Tribune-owned Sun-Sentinel's current news flow, was picked up by a Google News bot and, via a reporter for a newsletter, made it onto Bloomberg News. Asia Markets: Financials in rally mode, as Lehman news helps (Market Watch) Asian markets advanced early Friday, with financials such as Mizuho Financial Group and Macquarie Group rallying after a rebound on Wall Street and on news Lehman Brothers was looking for a buyer. News Corp says Mark Williams interim Premiere CEO (Reuters via Yahoo! News) News Corp. executive Mark Williams has taken over as chief executive of German pay-TV broadcaster Premiere in an interim capacity, News Corp. said after the move led to renewed takeover speculation. News Corp. says Mark Williams interim Premiere CEO (Reuters via Yahoo! News) Mark Williams, a News Corp. executive named late on Wednesday as chief executive of German pay-TV broadcaster Premiere, has taken over in an interim capacity, a News Corp. spokeswoman said on Thursday. JCDecaux in talks to buy News Corp. billboard unit (AP via Yahoo! Finance) In a deal that would create the world's largest outdoor advertising company, French conglomerate JCDecaux SA said Thursday that it is in talks to buy Russian rival News Outdoor Group from global media company News Corp. UPI NewsTrack Entertainment News (UPI) Kanye arrested in paparazzi scuffle ... Report: Critic smacked Ebert with binder ... Cafe Tacvba nominated for 6 Latin Grammys ... Groban to perform TV songs at Emmys ... News from United Press International. Site: news - Google News BCS Title Game: The News Media Predicts - New York Times
MORE RESOURCES: Site: Yahoo! News Search Results for fitness equipment Hub firefighters to get fitness gear (Boston Globe) Boston officials are installing treadmills, weights, and other fitness equipment at every fire station and are encouraging annual physicals in a bid to improve the conditioning of the city's firefighters, who have been retiring with disability pensions at high rates. FITNESS PARK (The Meridian Star) Workers are currently installing new playground/fitness equipment around Bonita Lakes Recreation Park. The equipment is part of a program to provide more fitness opportunities to those citizens using the park. Local Schools Warm Up For A Fitness Challenge (WGRZ-TV Buffalo) More than 150 schools throughout Western New York are jumping on board a major fitness challenge in an effort to teach their students the benefits of a healthy lifestyle. Health and fitness (Daily Herald) To have an event listed in this calendar, e-mail the details at least two weeks in advance of the event or registration deadline to nbrcalendar@dailyherald.com. Please put "Health & fitness" in the subject line. Fitness center resumes normal morning hours (The Desert Sun) The La Quinta Fitness Centers returned to its normal morning hours of 6 to 10 a.m. Monday through Fridays. Plano: Fitness classes begin for seniors (Plano Courier) Plano seniors begin another round of fitness classes specifically designed for them. Fall classes for the Plano Senior Center began Monday. Classes are open to citizens 50 and up. Fitness Model / Entrepreneur Targets Childhood Obesity and Makes Headlines Nationwide With New Franchise Offering (PR Newswire via Yahoo! Finance) Ivette Cortiella and Meltdown America have made available a new fitness franchise targeting childhood obesity. New Sunset Avenue will get playground, equipment (Sampson Independent) Photo by Doug Clark Principal Greg Dirks scans a catalogue filled with playground equipment. The Board of Education approved moving foward with plans for a new playground and equipment at Sunset Avenue. Camelback Village Racquet & Health Club Offers Hi-Tech Fitness (Marketwire via Yahoo! Finance) Camelback Village Racquet & Health Club has found the answer to the technology craze taking adults and children away from physical activity and placing them in front of computer and TV screens. The newest in fitness technology, Sportwall, has been installed into a newly built 'technology fitness room' at Camelback Village to help address the lack of interest and participation in physical ... Premier Place Life Time Athletic to Host VIP Celebration on September 16 (Centre Daily Times) Life Time Fitness, Inc. (NYSE: LTM): Site: fitness equipment - Google News Subway contest to award local school with exercise equipment - KVIA
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