Feb
1
Written by:
Tom Kalka
2/1/2005
What are the differences/benefits of these tools?
As a trainer, I get asked all the time “what is better for me, Machines, free weights or cables/ bands”? My answer is simple, I say, “Machines, free weights and cables”.
Each one has benefits the other one does not, each one also has limitations that the others do not. If you would like to learn more, please read on!
Machines: these are your safest tool. It is much harder, however, not impossible, to hurt yourself. Machines only allow you to move in a certain range of motion (ROM), therefore cutting down on the likely hood of you hurting yourself. But, by limiting your ROM you also neglect muscle fibers that help with stabilization, this one of the limitations of using machines. Also, machines generally do not allow you to use each side of your body independently. This means that your stronger side will mask the weaker side and your weaker side will never catch up to your stronger side. Generally, a person can lift much more weight with a machine than they can with free weights because all of their effort can be focused into one ROM rather than stabilizing the free weights. Machines are great for the person who works out at their home alone because of the safety issue, however you will be very limited in your ability to change exercises and vary your routine.
Free Weights: In my experience, guys love free weights, ladies, generally are much more intimated by them. Hopefully, this explanation will bring everyone back down to earth and realize the benefits and limitations to free weights. When using free weights you are going to need to recruit the more muscle fibers in the muscle you are working because of the need to stabilize the weight though-out the ROM. Not to mention, that when using dumbbells you will also have to exert the same force on both sides of your body to move the same weight. Another benefit to free weights is the fact that you can change the angle in which you hold the weight, or the angle in which you push or pull the weight, all of which allow you to target different muscle fibers and more fully develop the muscle.
The limitations with free weights are that they are much more dangerous to use if you don’t know what you are doing, or you think you know what you are doing but are wrong! Without a spotter, it can be very difficult to increase the amount of weight you use because of the dangers of dropping the weight or not being able to lift the weight into the proper starting position.
Cables: The invention of cables machines was an attempt to find a balance between both free weights and machines. You will see many different types of cable machines in your local fitness facility but you can also find them in many homes as well. The famous Bowflex is a great tool to use as well as the Crossbow and other variations as well. The problem with these tools include: most clients have no clue how to perform the exercise properly not to mention that they can not figure out the correct configuration with the machine to hit the muscle they want to target. While being safer than free weights, you still have to maintain stability using cables which is a great benefit, not to mention that you can hit the muscle at many more angles with cables.
In conclusion, the best answer I could provide is that a proper exercise routine should incorporate all three types of tools, not to mention the numerous other tools available to you including: video tapes, treadmills, elliptical trainers, walking, jogging, and running, swimming, kickboxing, etc. The real secret is to constantly shock your body and never allow it to get use to doing one thing. This way, your body has to continually grow to keep up with the demands you are putting on it.