Archive for December, 2009

Machines vs. Free Weights II: Range of Motion

Dec 21
by Dave
 
View Comments!!! this has to be dynamic ==>lastest by Dr.Fit

I was asked recently why the description of a dumbbell chest fly, as provided by our website, has a different range of motion than the same exercise done on a machine.  The answer to this goes deeper into the differences between machines and free weights, and highlights an important factor that needs to be considered when selecting an exercise.

In the case of the chest fly machine, as well as many other machine cable exercises, the machine offers a larger range of motion due to the point of resistance.  It is a mix of physics and biomechanics.  In the dumbbell chest fly gravity is providing the resistance on the dumbbells.  As gravity is always and only pulling straight down, this means when the dumbbells reach the point where they are directly over the shoulder joint, all the weight is stacked over that joint.  When the dumbbell is directly over the shoulder joint, the weight goes from being supported by the tension in the pec muscle, to the structure provided by the bones in the arm.  The pec is therefore able to relax and is no longer being stressed.

The cable version of the exercise, on the other hand, provides continuous resistance throughout the exercise.  The structure of the machine results in tension throughout the entire range of motion which allows the pec muscle to be worked in a range of motion greater than the dumbbell chest fly can provide.

As stated in the previous post, there are pros and cons to using machines or free weights.  What is important to remember when deciding between free weights or machines is; analyze an exercise, and determine exactly where and in what direction the resistance will come from.  This, along with the lifters’ individual needs and goals, dictates the range of motion that is appropriate for a given exercise and determines the best type of exercise for the lifter.

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Machines vs. Free Weights

Dec 9
by Dave
 
View Comments!!! this has to be dynamic ==>lastest by Dr.Fit

Machines and free weights both have a place in an effective weight training program, but there are pros and cons to each.

Machines

Pros:  Some weight training machines are designed for a specific exercise.  This allows the user to complete the movement with proper form as well as focus on the desired muscle group.  The balance and stabilization required with free-weights is not a concern.  The machine chest press is a good example.

Cons:  The stability and muscle focus offered by weight training machines can have drawbacks, especially as a user looks to increase the difficulty of a program.   The stability and precise motion a machine offers removes the need for the stabilizing, or secondary muscles around the primary muscle to be used.  This can lead to muscle deficiencies and create a body which is only strong in specific movements.

Free Weights

Pros:  Free weights allow the user to challenge the muscles with weight, while recruiting the secondary and stabilizing musculature at the same time.  When done correctly, this creates a body that is able to coordinate strength gains and recruitment of multiple muscle groups at the same time.  The barbell mid back row is a good example.

Cons:  The freedom of movement allowed by free weights does increase the risk of injury as well as the chance that incorrect form will be used.  This is especially true of less experienced lifters.  Additionally the culture surrounding lifting with free weights encourages lifting of the maximum amount of weight regardless of the user’s form which can be dangerous, especially for the inexperienced lifter.

In then end, both machines and free weights have a place in a well-rounded fitness program.  For a beginner, machines are a safe and effective place to start.  The mind, muscle connection can be established, the basic form for different exercises mastered, and initial strength gains made.

For the experienced lifter, machines allow targeting of specific muscle groups.  Free weights on the other hand, are essential for training the different muscle groups to work together.  They are also essential for achieving overall strength gains as a program progresses.

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What to look for in a personal trainer

Dec 3
by Dave
 
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The right personal trainer can make or break your chances of reaching your fitness goals, and unfortunately trainers are not all created equal. Having been in all aspects of the profession, from client, to trainer, and finally educating future trainers, the following are the most important traits I’ve identified to look for in a trainer.

1. Personality: The relationship between a client and a trainer is a very close one and in the best cases, ongoing. Your trainer should meet you at your level, building your trust in them and showing a genuine interest in you, your exercise goals, and any questions or concerns that you may have.

2. Building a fitness program to meet YOUR goals: One of the most frustrating things that I have experienced, and continue to see in the gym, are trainers that train each client their own way with no regard for the client’s individual needs or goals. A trainer should take time to get to know you, your body, and your goals, and then build a program accordingly.

3. Education: There are literally hundreds of personal training certifications available. They run the gamut from requiring a college degree and hours of internship to mail-in certifications that can be filled out at home. Just because a trainer has a certification does not mean they are qualified. Your trainer should be well versed in anatomy, physiology, training principles, as well as how various pre-existing conditions can affect a persons ability to exercise (ie: history of sprained ankles, or high blood pressure treated with medication). One question I tell everyone to ask a prospective trainer, is “What are actin and myosin and how do they work?”. If a trainer can answer this in language you are able to understand, you are probably on the right track. This link has a detailed description and some good video on the actions of actin and myosin.

4. Speaks your language: Exercise has its own vocabulary. This can be intimidating to a beginner, and throw even an experienced person off track if the lines of communication between client and trainer are not clear. A trainer should be able to break down each assigned exercise and the principles behind it into language you can understand.

5. Increase confidence, not dependence: A good trainer will leave you feeling that you could come back to the gym on your own and complete the assigned program successfully, even if the trainer is not there. A good trainer will make you a return client because they have the tools to continually match your program to your goals and fitness level. A poor trainer will try to create return clients by making the client completely dependent on the trainer to complete the program safely and effectively.

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