Free Weights Vs. Machine Weights

Something you need to keep in mind and never forget is that when you exercise, you are training for life. You still may spend an hour a day in the gym, although that will still leave another 23 hours or so for your muscles to function without using any fancy equipment.

Whenever you do any type of exercise, the movement of your body during the exercise is known as the range of motion. The more difficult the range of motion is, the more effective the exercise will be, because your body has to work twice as hard to perform the movement.

Take for the instance the classic dumbbell bicep curl. If you aren't familiar with the exercise, it is performed by standing up straight with your palms facing forward, and a pair of dumbbells held down by your sides. You'll contract your biceps to bring the dumbbells up to your shoulder height, then repeat the exercise as many times as you wish.

Using that same movement for exercise on a bicep curl machine, you should sit down, brace your upper arms on a pad, grasp 2 handles that are in front of you, then perform the same movement as above to move the handles in an upward motion.

Now, looking at the muscle contractions in this exercise, you are contracting essentially your biceps if you are using the curl machine, and that is pretty much all you are doing. When you use the machine you are sitting down, which will limit just how much your shoulders give. The machine has several muscles used in this exercise limited to the biceps, as well as
the muscles in your forearms and fingers.

Most of the time, when using machine weights, you will always be limited as to what type of exercise you can perform. You must always follow a strict procedure, which is pretty much the same with free weights. Unlike free weights, machine weights offer a certain degree of resistance.

One of the best thing about free weights is the fact that you move a little chuck around to select the weight you want to use. Instead of dragging it over to your exercise area, you simply select it on the machine. When you are tired during a workout, this can be a blessing.

A lot of people argue in the fact that free weights are the best for your body. While this is normally true, many people out there feel that machine weights are the best. There are pros and cons with both machines, although free weights have been around a lot longer and have been proven time after time to achieve dramatic results.

Body builders for example, have used free weights over the years to build very impressive bodies. If you ask most of them about machine weights, they would probably laugh at you and tell you that you need to quit joking around.

In a nutshell, free weights will use more of your muscles than the machines do, which makes them more effective overall. This doesn't mean that the machines are a waste of use, as they offer some great advantages. In some cases, it is best to stabilize the muscles that are being used in a movement, which is where machines are the best to use.

The decision on which to use for you should be based on what you hope to achieve with lifting weights and where you plan to use the equipment, such as home or at a gym. Both systems are great for your body, although the free weights are best to use if you want the best possible workout, and always ensure that your muscles are getting the right workouts they need.


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5 Truths to Building Your Exercise Routine

Creating an exercise plan can be one of the trickiest parts of a fitness program. If you ask 5 personal trainers what the best strength training routine is, then you will get 5 different answers. Below are five guidelines to use when building a strength training program. Each provides the basic foundation that all strength training programs go by. Learning the proper way to use free weights will greatly improve your strength, fitness and health.

We cannot strength train the same muscle group two days in a row because our body needs at least 24-36 hours of rest. If you lift and work the same muscle groups on consecutive days, this will lead to muscle fatigue and possible injury. Your routines must work all of the major muscle groups in your body 1-3 times per week. This includes your biceps, triceps, shoulders, chest, back, abs, quads, hamstrings and calves. Leaving out muscle groups will create an imbalance.

Strength training routines must be planned according to your specific goals such as fat loss, maintaining weight or adding bulk. Whatever your goal is then you will have a different method that is best suited for optimal results. If you are trying to lose body fat then you will strength train differently than a person who is trying to increase muscle mass. When you have a specific goal, you are prepared to create the best strength training program possible that suits your needs.

Unfortunately, we cannot choose specific areas of our bodies to lose weight because we need to take the approach of trying to have an overall reduction in body fat. You will see the results you desire by reducing overall body fat through a healthy diet, regular exercise and proper rest.

Your strength training routines must be regular and consistent for results to be noticeable. It takes us years to put on the weight and it takes time to lose it. The most important thing to remember is that you are taking steps every day to reverse the damage so do not beat yourself up if you do not see immediate results. The end result of your fitness and strength training program will be a total lifestyle change where you replace bad habits with healthy ones and feel the benefits that come with your positive choice you made when you set out to lose weight.

Our bodies adapt quickly to change so you must change your routine every 4-6 weeks. This will prevent our body from hitting a plateau and the variety will keep things interesting. The easiest way to lose your consistent effort is from boredom. You can mix things up by changing your exercise program or by increasing your intensity level. By doing this, you will continually grow stronger as you progress with the fitness program.

By using these five guidelines, you should be able to build a beneficial and effective program. The idea is to develop a safe strength training routine that provides you with sustainable health and fitness benefits. Knowing how to build a strength training routine for your specific goals will move you one step closer to a fit body.


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