Choose The Right Type Of Resistance Training
As a PT I’m often asked whether machines or free weights are best for building lean muscle mass.
Both have their pros and cons. Machines force an idealized posture, making them a good choice for people new to exercise. They can be a great tool for rehabilitation because they’re pre-set using only the muscle and angle the machine allows. However machines do not allow a full range of motion or encourage the body to stabilise for itself. Free weights such as dumbells and barbells require the body to move in a more natural fashion and activate stabilisers as well as main muscle groups.
In recent times a third option has emerged for building lean muscle mass. “Functional Fitness” is the new black of exercise, using a variety of tools and toys to create complex movements that mimic everyday life. Functional exercises tend to be multi-joint, multi-muscle, multi-plane activities using upper and lower body simultaneously. These exercises emphasise core control and build strength in stabliser muscles as well as target muscles. Functional fitness tools include weight bags, TRX, VipR, kettle bell, swiss ball and bosu ball.
Like free weights, functional exercises can support the body’s ability to stabilise and balance when performed correctly. A strong functional body is more versatile and less prone to injury. But ironically, many people pursuing functional fitness end up injured and ultimately less functional than when they began. The more freedom a type of exercise gives, and the higher the intensity it’s performed at the more important it is to have correct technique.
The best type of exercise for an individual client will depend on their physical condition and their goals. Many exercisers just want to lose 5 or 10kgs in the most efficient way possible. Each individual needs to make the choice of how functional they need to be and what level of risk is acceptable to achieve it. Some people enjoy complex high intensity exercises, some like lots of toys, some like a lot of traditional free weights and some are most comfortable on machines. Most people like a mix over time.
Any type of exercise can burn calories and build lean muscle mass as long as the program is well constructed and regularly changed around. The key to a program’s effectiveness is adherence and the key to adherence is enjoyment. Focus on what you like to do and the results will follow.
Both have their pros and cons. Machines force an idealized posture, making them a good choice for people new to exercise. They can be a great tool for rehabilitation because they’re pre-set using only the muscle and angle the machine allows. However machines do not allow a full range of motion or encourage the body to stabilise for itself. Free weights such as dumbells and barbells require the body to move in a more natural fashion and activate stabilisers as well as main muscle groups.
In recent times a third option has emerged for building lean muscle mass. “Functional Fitness” is the new black of exercise, using a variety of tools and toys to create complex movements that mimic everyday life. Functional exercises tend to be multi-joint, multi-muscle, multi-plane activities using upper and lower body simultaneously. These exercises emphasise core control and build strength in stabliser muscles as well as target muscles. Functional fitness tools include weight bags, TRX, VipR, kettle bell, swiss ball and bosu ball.
Like free weights, functional exercises can support the body’s ability to stabilise and balance when performed correctly. A strong functional body is more versatile and less prone to injury. But ironically, many people pursuing functional fitness end up injured and ultimately less functional than when they began. The more freedom a type of exercise gives, and the higher the intensity it’s performed at the more important it is to have correct technique.
The best type of exercise for an individual client will depend on their physical condition and their goals. Many exercisers just want to lose 5 or 10kgs in the most efficient way possible. Each individual needs to make the choice of how functional they need to be and what level of risk is acceptable to achieve it. Some people enjoy complex high intensity exercises, some like lots of toys, some like a lot of traditional free weights and some are most comfortable on machines. Most people like a mix over time.
Any type of exercise can burn calories and build lean muscle mass as long as the program is well constructed and regularly changed around. The key to a program’s effectiveness is adherence and the key to adherence is enjoyment. Focus on what you like to do and the results will follow.