There are different types of workout machines to use in order to assist you in reaching your health and fitness goals. The type of training used should depend on your specific goals. This may be much different depending on your level of activity and where you are concerning your level of health and wellness.
There are many different workout machines to use when training. What is preformed will depend on your individual goals. Here we will cover some of these basic types of training and what would be best to use concerning your health and fitness goals.
When your workouts focus on gaining size or strength, you should use different workout designs concerning intensities and volume of training. The exercises used should depend on specific goals. There are different types of resistance to use including isometric, isotonic, or isokinetic resistance.
If you are just a beginner, it is probably best that you start out using machines that focus on single joint movements and isolate specific muscles. This will allow you to train specific muscles and not have to be concerned about stability or balance like you would if you were using free weights. The best type of equipment to use for this is machines with weight stacks.
Here you can put force against the resistance at a normal velocity of movement. This means that just as when using free weights, the more force used, the higher the velocity of the movement. This can be found in all weight stack machines used for commercial gyms. It includes machines for the arms, legs, back, abs, and other body parts.
Another type of machine that can be used is for what is called isokinetic training. This type of machine is different from the other machines previously mentioned. The main difference is that with other machines, the velocity of the weights lifted is determined by the amount of force put on them.
Isokinetic training machines are different because regardless of the force that is applied, the speed that the weights move is the same. Use of isokinetic training machines is not practical for normal movement since it moves at only one speed and only uses single joint movements.
These type of machines are usually used for rehabilitation purposes. Isokinetic machines are used to train more for range of motion and is limited to real world application. Here your degrees of movement for your joints are looked at concerning the velocity of movement. This is angle specific strengthening and velocity specific activity.
For recent injuries, you want to use slower speeds for training, while if it is in the later stages of healing, faster speeds would be more appropriate for use. For injuries, this type of training should be used first, gradually moving to more practical every day movements. Due to the design of these machines, increases in strength are slower than normal so you don’t see them in your normal gym settings.
This type of training occurs when you are pushing or pulling against an immovable object. Many of these exercises may include things such as push ups where you push against the floor, or pull ups as well. There are many isometric exercise that you can use through using your body weight as resistance during a workout.
The type of training that you see most people doing when you go into a gym is considered isotonic training. This involves free weights such as squats, dead lift, bench press, all dumbbell exercises, and other exercises as well. These type of exercises are great to use for general increases in strength for the specific lift. Over time this can transfer to use for everyday functional activities.
If you have no previous training of this type, you should have someone explain to you how to properly do the exercises to decrease the changes of any possible injury occurring. You should start out with a low weight that you know you can handle, gradually increasing the intensity used.
Using free weights is better than using machines because the movements are more complex, multi joint movements. This allows multiple muscles to be worked together, along with your stabilizer muscles as well, requiring more balance and stability. If you are just a beginner, being able to progress to this type of training from using machines should be your goal. Although you can still use machines if you would like or need to, isotonic training with free weights will help you increase your overall strength levels including functional strength.
This will transfer to everyday movements that are used. When your general strength levels increase, you can then add training for power into your workouts as well. The same exercises are used, you just use a lighter weight, moving it at a faster speed.
The previous types of training mentioned are all good to use depending on your specific goals and situation. As mentioned before, isokinetic training machines are meant more for use in a rehabilitation setting. This is more for increasing your range of motion and these are usually not seen for use at a gym.
Other machines that have weight stacks and are single joint are meant for assisting in increasing your strength and should be first used by the beginner for single joint exercises. You can then gradually move toward the use of free weights. Although weight stack machines can always be used, isotonic training with free weights will transfer more towards the movements of functional every day life. These should make up at least part of your workout.
This should give you a general understanding of the different types of weight training used and assist you in choosing the right exercises for your workouts that would best help you reach your personal health and wellness goals.