Читать книгу Strength Training Machine:How To Stay Motivated At Strength Training With & Without A Strength Training Machine - Jason Scotts - Страница 6

The first thing you have to do is decide what type of strength training program to start out with. You have a variety of choices.

· Free weights

· Strength training machines

· Free standing exercises

You also have the choice of whether to work out at home or at the gym. If you go to a gym or fitness center, you have to choose what to focus on - free weights, machines, classes or some combination of them.

Let's look at some of the advantages and disadvantages of these.

Free Weights

There’s a longstanding debate amongst bodybuilders and fitness experts over whether free weights or machines are superior. We aren't going to spend too much time on that question for the simple reason you can gain great benefits from either one! What's really important is you find a workout that suits you and stick with it.

That said free weights do have certain advantages.

· Relatively inexpensive to buy

· You can add weights in very small increments (such as 1/2 pound)

· Very good range of motion with exercises

· Many diverse exercises for each muscle group

Of course, if you join a fitness center, it won't matter to you how much it costs to buy weights. However other advantages are all relevant. Many people who workout at fitness centers like to use both weights and machines, so don't feel it's a question of one vs. the other.

A good example of what we mean by range of motion is when you use a strength-building machine, the range of motion that exists in that machine limits you. With free weights, you’re not.

As we’ll see in the next section, there's another side of this coin. Namely, machines are arguably safer than free weights. In other words, there's less chance of injuring yourself on a machine by going beyond a safe range of motion.

There's no debating you can do more exercises with weights. Take, for example, a simple exercise such as a dumbbell curl. With a biceps machine, you typically have one exercise you can do. With dumbbell curls, you can do them standing or seated and in dozens of different positions. In this way, machines simply cannot compete with free weights.

The Benefits of Machines

Although weights have their benefits, so do machines. Here are some of them:

· Neater and more compact for home use

· Safer for beginners

· Easier to use proper form

If you plan to workout at home, you can buy either weights or a machine. As we'll see, you can even work out using freestanding exercises or with very simple equipment. Weights are not expensive, but they do take up room.

If you want to target a variety of muscle groups (which is what you should be doing), you’ll need a bench of some kind and both barbells and dumbbells. You'll also need weights of many different sizes, from as small as 5 pounds (or even less) up to 25 pounds. This will vary according to your strength and the type of routine you're doing, but you’ll certainly need some variety.

A machine, by contrast, is usually one single unit, which has everything you need. Some machines are made for smaller spaces and can even fold up. So this is one potential advantage of machines for home use.

Machines can also be safer. It should be stated it's possible to get injuries with any type of exercise. With weights, however, you have certain risks that are generally not present with machines.

Weights can fall and hit you. There are also risks of doing certain exercises, such as bench presses, without a partner spotting you. At the gym, this may not be a problem but at home you may not always have someone nearby.

As we mentioned, weights give you greater range of motion but this also means you can overextend in a way that causes injury. With a machine your movements are constrained.

Again, this is a two-sided coin, as experienced people may prefer to be able to control their range of motion. Generally speaking beginners prefer machines; bodybuilders and those who have more experience with strength training prefer free weights.

Should You Work Out at Home or the Gym?

This is often the most fundamental choice you have to make about your exercise program. There are pluses and minuses to both working out at home or at the gym. There's no right answer, so you have to decide what's best for you.

Working Out at Home

There are two main benefits of working out at home:

· Convenient - no need to drive or walk anywhere

· Cheap - once you buy any necessary equipment it's free

There are also some potential drawbacks:

· Distractions

· Less choice of equipment

· Lack of motivation

These pros and cons don't apply equally to everyone, of course. For example, if you live across the street from a fitness center or have one in your condo complex (as some people do), then convenience isn’t a problem.

If you have plenty of room at home, and a sufficient budget, you may be able to have a complete fitness center in your basement, garage or exercise room. For most people, however, it's hard to accumulate the same diversity of equipment you'd find at a gym.

As for distractions, this depends on the environment in which you live. If you have kids, pets, family members or roommates who distract you, then home may not be the best place to workout. Also, some people find they have trouble focusing on exercise at home. They may be tempted to do other things, turn on the computer or TV etc.

The Gym

The gym or fitness center also has its own possible benefits and drawbacks. The advantages are:

· Lots of equipment and classes to choose from

· Easier to focus

The disadvantages include:

· You have to actually go to the gym

· More expensive

· Possible distractions here too

As we’ve said, you have the maximum amount of equipment at a good fitness center, and classes as well. This isn't true all the time, so you should take a tour of a fitness center before you join to make sure they have everything you want.

Some people find it easier to focus on working out at the gym. This can be simply because you’re making an effort to go somewhere to complete a certain task.

Getting to the gym depends on where you live. If you have to drive more than 5 miles or so, this can be a real issue. If you live somewhere that gets snow in the winter, you'll have a built in excuse to skip your workouts on many winter days.

Fitness centers vary when it comes to cost. Some are fairly reasonable, but you’ll still have a monthly fee deducted each month (unless you sign up for a whole year at once, which usually means parting with several hundred dollars).