Free Weights vs Machine Weights:

When you look around you gym or imagine what a gym looks like in your head you will probably see a lot of machines. You also may have head that free weight exercises, such as dumbbells and cables, are good to use. So which is the best way to work out?

The answer really depends on your goals. Machines are designed to isolate muscles to help increase muscle size and are general safe and easy to use. Machines are commonly used amoung body builders to help put on size. If you are not interested in isolating a muscle you probably want to use free weights. You may have heard the term functional training be used a lot today in fitness. Functional training is basically training the body in a way it was meant to be used. You are training your muscles and nervous system to get better at daily activities. In real life you will not be locked in place and have to push weight away. In reality you need to control your whole body in order to move around. For example, the leg press is a commonly used machine. Think of how many times throughout your day that you are laying down and pushing weight up with your feet. Now look at a squat. It is a common movement for most people to squat down and back up again. Or you may have to squat and twist your body with weight or balance on one leg. These are the movements your body will most likely do and without training them properly you will be more likely to injure yourself. In modern day fitness free weight, or functional training, are proving to be more beneficial for most individuals. This does not mean you should never do any machine exercises, but they should not be the majority of your program.

Mike

Quesiton:
Is stretching prior to exercise bad for your muscles?

Answer:
The issue of stretching and flexibilty is one under much debate. You will find articles stating both benefits and negatives of stretching prior to exercises. The truth is that real answer is unkown. We do know a few things about stretching before exercise. Firstly, muscles should never be stretched until they have been properly warmed up. This will reduce the risk of pulling or straining muscle and connective tissue. Stretching will reduce the power of the muscle and reduce proprioception (part of the nervous system that place a role in balance and stability. If these muscles are weak and unstable you are at a risk for injury as well as a decrease in performance. If you do stretch before a workout allow 10 minutes for your nervous system to adequately prepare for the work. It is a good idea to stretch muscle that are known for being tight and that should not be used during the workout. For example if you experience tightness in the neck and shoulders while running it is a good idea to stretch these muscles to help relax them.

Some basic guidelines for stretching are make sure you are adequately warmed up. Before a workout or activity it is a good idea to use dynamic stretching to warm up and not effect the nervous systems responce. Static stretching is usually better after a cool down period.

Mike