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FITNESS FOR LIEF

Machines vs free-weights

Photo: P.V. Sivakumar

Weighty issue Work carefully with weights

The wide variety of exercise equipment in a gym can be bewildering for a beginner. Apart from the equipment for aerobic exercise - treadmills, stationary bikes, etc, the hardcore weight-training equipment falls into two categories: free weights (dumb bells, barbells, etc) and machines. Many gym trainers prefer free weights to machines, and this bias can affect the choices of newcomers. In reality, free weights and machines are just different tools for achieving the same goal, and they have their individual pluses and minuses.

Advantages of machines: despite what many coaches say, they are ideal for beginners. They allow movement in only one plane, which makes it difficult to use accessory muscles or incorrect technique during the execution of a lift or a push.

Beginners and those recovering from an injury should focus on form and technique rather than sheer poundage, and machines are ideal for this approach. Back injuries are less common with the proper use of machines.

Disadvantages of machines: you have to adjust to the brute and not the other way around.

Barring a few tweaks of height and angle, there is not much you can do to a machine, and the final settings achieved may not be suitable for every height, weight and body type.

They are not very good for exercising multiple joints at the same time, and many experienced athletes find the single-plane movements too restrictive.

Advantages of free weights: they allow a wide range of movement at an individual joint, they allow movement in more than one plane, and they make it possible to exercise many muscles simultaneously. They make it possible to exercise opposing pairs of muscles at the same time. Experienced athletes like the greater freedom, flexibility and efficacy that free weights provide.

Disadvantages of free weights: For starters, you always need a spotter to ensure safety and correct technique.

Because free weights have to be lifted before they can be worked with, they require considerable hand, wrist and lower back strength. Injuries of the lower back are thus more common with dumbbells and barbells.

Finally, you are never too experienced to work with machines, but you can be too green for dumbbells and barbells.

Perfect your technique on machines and light dumbbells before moving on to the heavier free weights.

Wear a support belt for the lower back, and always have a spotter nearby when exercising with heavy weights.

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