Sunday, April 5, 2009

RESISTANCE TRAINING EQUIPMENT - What's Best?

Sick of spending money on a gym membership? A study in Boston discovered that members went to the gym an average of less than five times per month average users were paying $17 per workout (as opposed to the $10 pay-per-use option). I can see why many people are now looking at purchasing home equipment.


Whether you go to the gym or workout at home, when it comes to exercising people ask me what equipment is best. A few years ago they were inquiring about the Bow-flex, the exercise ball, and now it’s the kettlebell and bosu. Thanks to the fitness bootcamps, bodyweight and calisthenics are popular – but are they better than weights?


What type of resistance training equipment is best? Weights? Machines?


Honestly, No equipment is necessarily better than another. It depends on safety, load & technique. Your muscles cannot differentiate between the type of equipment you use. The principle of progressive overload needs to be applied.


Ultimately ask yourself…can I fatigue the muscle or muscle groups I want to isolate with 6-20 reps?


Now let’s look at the different types of resistance or weight training available:


FREE WEIGHTS – consist of Barbells, Dumbells, etc.

Free weights are a type of dynamic constant resistance equipment meaning that the resistive force (tension) remains constant throughout the exercise movement. Free weights work against gravity. They also help to engage the secondary muscle groups or muscle stabilizers.

Advantages

Better biomechanically correct

Inexpensive

Space friendly

Portable

Variety of options.

Disadvantages

Not great for beginners

Require proper technique (not momentum)

Requires a spotter

Cumbersome


MACHINES (MULTISTATION) – cables & pulleys with plates.

There are the individual machines that you would find at a gym as well as the multistation gyms for home. Many of these machines use dynamic variable resistance. The advantage of this type of equipment is that it applies variable tension when your muscle needs it, can isolate the muscle group you are working on, and helps to encourage good form.

Advantages

Beginner friendly

Easy set up

Quick set up

No instruction required

Disadvantages
not one size fits all

Expensive

Takes up room

Limited Variety


PULLEY / CABLE SYSTEM – Bowflex / composite resistance

Very similar to Multistation machines (see above)

Advantages

Many attachments

Easy set up

Limited range of motion

Limited weight available

Disadvantages

Expensive

Takes up room

Require Technique


RESISTANCE BANDS & TUBING

Also uses dynamic variable resistance. Great for starting out, or if you have limited time or space. Easy to pack in a suitcase for those business trips where you’re not able to hit the gym.

Advantages

Great for beginners

Inexpensive

Space friendly

Portable

Variety of options

Disadvantages

Limited progressive overload

require proper technique


BODY WEIGHT / CALISTHENICS

Considered the best cross-over to real life situations, this type of training is considered functional training. Another benefit of bodyweight training is that it can be used as a very efficient means of building tremendous lung power, which develops endurance at the same time as strength.

Advantages

Great for beginners

Inexpensive

Space friendly

Works all planes of motion

Variety of options

Disadvantages

Limited progressive overload

(limited strength adaptation)

require proper technique


When it comes down to what type of training equipment you choose – it really depends on what your goals are, the room you have available and of course how deep you wallet pocket or purse is.


For cosmetic purposes – like body building, free weights are king. For sports, Body weight along with Calisthenics movement are best. Ideally if you can incorporate a multiple of training equipment, you will get the best out of your fitness routine.



It is more important to remember that key to your training results is not your equipment but how you train. Intensity, Mechanics and movement speed will bring the best results. And remember, you can blame your parents for your genes, but YOU are the one to blame for your consistency, your progression and your results