The Chartiers Valley Source

Many of you have been asking for an opinion on which is better: free weights or exercise machines. When the first machines came onto the fitness scene there were plenty of weight-trainers prepared to stake their reputations on the fact that nothing could ever replace the use of free weights. Naturally, the folks who designed the new fitness apparatus were just as ready to certify that the new machines were the wave of the future.

Well, fitness fanatics, the future is now and its a dead heat.

Benefits of Free Weight Exercises
Suggest to some people that they use free weights and they might turn you down because, I dont want to get muscle-bound, I just want to tone up.

Free weights do not make you muscle-bound. You are more likely to get muscle-bound from lying around all day, lifting nothing more than the remote while watching your cousin on Jerry Springer. You can keep from getting muscle-bound simply by stretching before and after your workout as a regular part of the warming-up and cooling-down process. Free weights have always been a terrific way to train your body and they still are.

Using free weights takes a little more concentration on your part than using the machines. They are not attached to anything other than your hands, so you will need to be aware of exactly what you are doing throughout the exercise. However, the extra balance that is necessary to do the exercises with free weights is also a benefit to you as it forces your muscles, tendons and ligaments to respond to the additional responsibility. Free weights remain a staple in weight-training. Three things are vitally important:

The exercises must be done with proper form at all times.
You must maintain concentration on the movement at hand.
Use common sense in choosing a weight that will allow you to perform the movements safely.

Benefits of Machines
The fitness equipment of the 60s, 70s and 80s was rough, at best, compared to what is available today. Now more people than ever are getting involved in exercising for purposes of improving their health.

The exercise equipment is built so that it is completely adjustable. The machines are designed so that anyone can benefit from using them with a reasonable amount of instruction from a skilled trainer.

Machines reduce the risk of injury while working out. However, this is not to suggest that by using a machine you will be entirely free of the possibility of injury. Machines are a great option in weight-training. Three things are vitally important:

The exercises must be done with proper form at all times.
You must maintain concentration on the movement at hand.
Use common sense in choosing a weight that will allow you to perform the movements safely.

Sound familiar? Thats right tough guythey are the same as the warnings for free weights. No matter whether youre using machines or free weights, you still have to do the exercises correctly.

Sample Workout
Listed below are three chest workouts. Each workout consists of three exercises. Machines and free weights are mixed throughout the sequence. You will not repeat any exercises over a three-week period and you will have the opportunity to surprise your body with each workout.

Chest
Week One
Incline Dumbbell Press
Seated Chest Press Machine
Decline Dumbbell Fly

Week Two
Incline Press Machine
Flat Dumbbell Press
Cable Crossovers

Week Three
Incline Dumbbell Fly
Smith Machine
Bench Press Dips

Do you have any specific problem areas you would like Gary to address in future columns? If so, just write to him and he will try to answer your training questions. Email Gary at gudit@earthlink.net or go to www.garyudit.com