How To Quickly Tone Your Body
Using Machines Should Not Be Your Only Choice For Getting Into Shape
There is unending debate among equipment manufacturers, exercise scientists and practitioners about the best training technology for acquiring optimal fitness.
Using exercise machines are a great way to condition your body, but natural exercise is the most effective way to lose those extra pounds and inches quickly.
Note: In this article machines refer to simulators like steppers, treadmills, stationary bikes and those used to simulate muscle-building. References to free weights include cables with rounded pulleys.
Improving Health Through Natural Exercise
There are advantages to machines, but there are drawbacks too. Poorly calibrated units don't coincide with the motion-curve of the intended movement, fixed directional-tracks interfere with strengthening of stabilizer muscles (muscles that stabilize bones so that movement occurs efficiently), which could lead to overuse injuries. Some machines are unsuitable for trainees of different sizes.
Because machines function along an unchangeable path, much of the "natural" three-dimensional dynamics associated to human movement is compromised because machines are designed to generally function within a two-dimensional space.
Many exercise scientists contend that natural training technologies such as free weights and body resistance movements like running uphill are best for achieving higher fitness levels fast. In addition to primary movers, natural training puts stabilizer muscles into action, which help the body meet the demands of workload more effectively by creating balanced muscular output.
Fitness expert Covert Bailey adds, Weightlifters were the first to learn that free weights---barbells and dumbbells--trained muscles quicker and better than machines because balance is a more important factor in exercise than realized. Balancing uses more muscles naturally. Different muscle fibers have to work simultaneously to stabilize, balance and lift thereby offering greater fitness-related benefits throughout the entire body.
Is High Tech Training Necessary?
Upgrades in technology have changed the fitness industry forever. Visit most any gym facility and you are bound to find futuristic machines that defy imagination. Whether it's Nautilus, MaxOut, Biodex, Ariel, Precor or Hammer Strength, some of those machines appear better suited for the Jetsons rather than the average exerciser who just wants to lose a few pounds.
However, there is a large variety of machines to choose from for doing both cardiovascular and muscle-building workouts. Machines generally decrease injury risk because they are usually stable. Some are also quite easy to use and require no spotters during tough lifts.
The fixed motion keeps exercise strict even when fatigues sets in. And machines are excellent at sculpting muscular detail through isolating target muscles. Most professional athletes combine machines and natural exercise for cross-training benefits.
Low Tech Workouts Are Natural
In addition to constant resistance devices like free weights (constant resistance implies resistance remains constant throughout movement), natural exercise could include outdoor walking, jogging or running and sport-related activities like biking and calisthenics. Each activity requires balance to perform efficiently and each uses body resistance as weight. Primary movers along with stabilizer muscles are also adapting to changes presented in the training environment to keep the body moving.
For example, imagine a jogger moving at 5 miles per hour and leaping over a large puddle of water in order to keep stride. To make the jump, stabilizer muscles react to realign the jogger so that he or she can remain upright without losing balance.
Since stabilizers are brought into play, the training effect is enhanced. On the other hand, experiencing natural environmental conditions while jogging on a treadmill is unlikely to occur and attempting jumps on a treadmill is not recommended.
Another example is cycling (without training wheels). Most cycling enthusiasts would probably bike outdoors rather than spend countless hours peddling on a stationary bike simulator. The naturalness of outdoor riding invigorates and makes exercise fun.
Entertaining activities produce better results because they are naturally done for longer periods of time. Furthermore, balance is not required to pedal stationary bikes, which are fixed in an upright position. On the other hand, cycling demands that one leg push while the other balances to remain upright, thereby offering greater overall cross-training effects that benefit the entire body.
The best exercise programs incorporate both natural exercises and machines. Each has its advantages. Therefore, select the system best suited to goals and preferences. But remember natural exercise helps achieve fitness goals faster because of the extra muscle required to keep the body moving in balance.
Related article: Free Weights Or Machines?
References:
Bailey, C. (1994). Natural Exercise Versus Machines. Smart Exercise: Burning Fat, Getting Fit, 108 - 109.
Hatfield, F. (2004). Strength, Fitness the Complete Guide, 205 - 206.
Snideman, K. (2007). Machines or Free Weights: Structure vs. Function. BodyBuilding.com, (Online).
