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4. Suitability. Sarah couldn’t use her "multi-usage" machine for certain exercises because
machine was too big. This is not an uncommon problem. Even though most machines have adjustable seats, arm pads, and lever arms, there are limitations to their range and some may not fit very small or very large person. However, if you can grab a dumbbell, you can use it.
5. Functionality. Exercising with free-weights increases likelihood that effects of exercise will cross over into real-world situations. Think about it. How often during day do you lie in a diagonal supine position and push weight up like you would on a machine leg press? Probably never. But how often are you required to do activities that are biomechanically identical to squat? Sitting, getting in and out of a car, crouching down to pick something up…all time! Properly using free weights will increase functionality of an exercise to real-world situations.
6. Safety. It seems counterintuitive to consider free-weights as safer than machines. Most of us have heard (somewhere..) that we could get hurt with dumbbells and that machines were "safer." Maybe just idea of someone doing a huge bench press lends itself to imagining likelihood that one might lose control of same amount of weight if they ever attempted it.
Safety during exercise is more about proper form, technique, concentration and control rather than exercise apparatus. Someone can get hurt on a machine just as easily as with a dumbbell if incorrect form is used. As always, if you don’t know how to do something, find someone (i.e., a reputable trainer) to show you how.
Safety as a result of exercise is a long-term issue. It is not necessary for body to stabilize itself or weight during movements on most machines, because weight apparatus is fixed. Key stabilizer muscles are then never given chance to get stronger. Free-weights allow exerciser to utilize core muscles and allow multi-plane movement that forces exerciser to strengthen stabilizer musculature, which support joints. Over long-term, free weights are superior to machines for building a stronger, more functional body.
You don’t need to spend a fortune on a piece of exercise equipment that you’ll never end up using and won’t suit your needs. A few sets of dumbbells are effective, intelligent alternatives to buying equipment, especially for those setting up their own in-home gym or workout area.
Jon Gestl, CSCS, is a personal fitness trainer and instructor in Chicago who specializes in helping people get into the best shape of their lives in their home or office. He is a United States National Aerobic Champion silver and bronze medalist and world-ranked sportaerobic competitor. He can be contacted through his website at http://www.jongestl.com.
