Rise of the Machines: Working Out With Exercise Equipment

Written by Dietitians at Diabetes Control for Life

If your activity program is light on resistance (or strength) training, or if you’re hankering for some variety, this message is for you.

This Active Living article offers you options for resistance training.

• It describes how to round out your activity program by incorporating weights and other equipment into it.
• It presents pros and cons of machines, free weights, and exercise bands.
• It suggests workout equipment at four different cost levels.

A Second Look at Strength Training

Resistance training (or strength training) has been defined as a specialized method of conditioning designed to increase muscle strength, muscle endurance, and muscle power. Specialized exercise equipment offers many benefits in a resistance-training program.

If you don’t remember why strength training is an important consideration for your physical activity program, take a look at your Active Living article from Week 7, which lists several benefits of resistance training:

• Better blood sugar control
• Reduced body fat
• Increased muscle and strength
• Better balance
• Increased ability to do aerobic activities (from better balance to increased strength)
• Stronger bones
• Better sleep
• Improved sense of self-satisfaction and accomplishment

Throwing Your Weight Around

The great thing about resistance training is that you don’t need special equipment. You can use your own body weight to add resistance to your muscles as they work against gravity. Push-ups, knee bends, and crunches (“sit-ups”) are all examples of resistance activities. The only disadvantage of using your body weight is that the load is fixed (or decreasing!). Eventually, your strength will increase to the point at which you’ll want to move a load greater than your body weight in order to achieve additional returns. You’ll want to explore ways to do that.

The Machine Age

Surprisingly, personal trainers will tell you to start your resistance training by using weight machines. Why? Because they guide your movements to ensure good form. And they’re safer than free weights.

Two main types of weight machines may be available to you:

• Plate machines use weight plates (ranging in diameter from salad plates to Volkswagen wheels) to change the amount of resistance the machine delivers. Moving a locking pin to engage more or fewer of the plates adjusts the weight up or down.
• The other type uses hydraulic or air pressure (from air cylinders) to exert resistance against your effort. The resistance delivered by these types of machines increases as you increase your work against it.

There are a number of advantages to using machines:

• They help you use good form because they guide your movements.
• They help you exert the same amount of work on both sides of your body, rather than relying on your stronger (usually your right) side.
• They work your muscles in different ways than free weights.
• They’re safer than free weights; you can’t drop them on your foot!

But be aware of the disadvantages:

• Most machines are designed for just one or two exercises.
• They’re big.
• They’re expensive.
• They engage only the muscles they’re designed to work, so your other muscles aren’t called into action and may not get toned.
• They have to be adjusted to fit your limb lengths and sizes.

Free Weights

Free weights have been around for a long time. Hand weights are available in nearly every weight known to humankind. Here are some pros about free weights:

• They can be used in many different exercises for many different muscle groups.
• Free weights require you to use stabilizer muscles to balance them while the primary muscles are being worked.
• They help build balance and coordination.
• They’re relatively inexpensive.
• Free weights come in a whole variety of colors, and the color indicates their weight.

Here are the cons:

• You may accidentally drop them on your foot.
• If you use weights that are too heavy, your form suffers and you may injure yourself.

Be sure to check with your doctor before trying free weights, or adding any new activity to your activity program.

Stretch Bands

Stretch bands or tubes are a relatively new way of building your strength. Originally they were recommended by physical therapists for rehabilitation. They’re safe and not intimidating, so they’re excellent for people who are just starting resistance training. A few other pluses:

• You have to try really hard to hurt yourself. Routinely check their condition, though, because it does hurt to get snapped when one breaks at a point of wear.
• They’re relatively inexpensive.
• They’re great for travelers because they fit easily into luggage.
• They come in many colors — the color represents the degree of resistance.

There are few disadvantages:

• Stronger people find it hard to get enough resistance.
• They’re available in only five or so degrees of resistance.

Resistance training doesn’t have to be expensive. Here are suggestions for equipment at budget levels to fit your wallet. Pick the one that works for you!

• The No-Frills-Budget Workout Equipment List:
  • Cans of food from your kitchen to use as free weights
  • Exercises like stretches, squats, push-ups, and crunches that don’t require equipment
• The Low-Budget Workout Equipment List:
  • Resistance bands
  • Aerobic step for aerobic sessions to increase cardiovascular work. Lots of brands are available. Check online.
  • Mat for abdominal work (like crunches) and stretches
  • Good shoes
• The Mid-Level-Budget Workout Equipment List:
  • Set of hand weights or dumbbells
  • Workout bench
  • One piece of good-quality cardio equipment (Treadmills are the most popular, but stationary bicycles, stair-climbers, ski machines, and rowers are good choices, too.)
  • Good shoes
• The High-Budget Workout Equipment List:
  • Membership to a gym or health club
  • Set of free weights or dumbbells
  • Workout bench
  • Two pieces or more of good-quality cardio equipment to reduce boredom
  • Good shoes

Summary

• Resistance training is a type of conditioning designed to increase muscle strength, endurance, and power.
• You can start building strength by using your own body weight for resistance while doing exercises like push-ups, knee bends, and crunches.
• As your strength increases, you’ll eventually need to use some kind of equipment to provide enough resistance.
• Equipment includes machines, free weights, and bands or tubes. Each has its own set of advantages and disadvantages. Exercise equipment is available at a variety of price levels.