Specifically, machines are for people who want to lose muscle, joint mobility and flexibility. Fitness, like everything, goes through fads and weight machines (like the leg press, seated military press, lat pull-down and even the venerated Smith Machine) are definitely on their way to the “Don’t” list.
According to this article (thanks, Allison!), you are only allowed to do the hip adductor machine if you wear knee-high socks and pull your shorts up to your bra line. Unless, like at my gym, the adductor machine faces a HUUUUGE window overlooking the basketball courts and you are an exhibitionist. (Seriously, what were they thinking when they put that there??)
Friends Don’t Let Friends Do Machines
The article is titled “Ten Machines You Shouldn’t Use” but should really read “You Shouldn’t Use Machines”. But, why, you say they’re easier? Exactly. And for those of you shouting “But I’ve been doing them since the ’80’s and I loooove them.” Well, then, keep on. And make sure to pump your shoes before you get started.
Weight machines help you and hurt you in the same way: they limit your natural range of motion. If you don’t believe me, try a seated military shoulder press on the machine and then try it again standing on a bosu with free weights. I guarantee you will have to drop your weight. Want to up the ante? Try a one-legged squat with that. (Yeah, I know, it’s not pretty but I just tell people I’m training to be an extra in Karate Kid VIII and they leave me alone. Probably ’cause they think I’m crazy. But it gets the desired results.)
Another way the weight machines hurt is by isolating a particular muscle, they put undue strain on your joints. Try the leg extension and see if your knees don’t give out before your quads.
Weight machines also encourage injuries when you don’t properly callibrate them to your body, thus overextending your tender ligaments.
Plus, if you really have been doing them since the eighties, it’s probably time for a change up anyhow.
So Who’s the New Kid On the Block?
Functional fitness exercises, like the chop and the wall-throw, that mimic real-life motions are now the cool kids in the cafeteria. I love these new exercises but I have to admit I experience a certain amount of cognitive dissonance every time I mimic pitching a bale of hay that I’m actually paying (through the wonders of modern society) to not actually have to pitch. I’m just saying, if we still lived on subsistence farming, we’d all be getting so much “functional fitness” that gyms would go out of business.
Anyyyyhoooow. The article mentions some great alternatives to traditional machine work, like squats, lunges, medicine ball throws & lots of free weights. If their options don’t thrill you, you can always make them more difficult (and activate your core!) by standing on a bosu or sitting on a stability ball or board. Shape magazine has some great videos to give you ideas.
So how do you guys feel about this?
I have to admit that while I love the motion of the new-old exercises (seriously, somewhere my great-great-grandpa is laughing his horse-tanned hiney off), I do occasionally use a few favorite machines. It’s a hard habit to break but I’m working on it, one fake axe chop at a time. Somehow, I think Andrew will have something to say about this. Any of the rest of you care to weigh in? Yeah, you – over there in the socks…
What I like abt the gym:
1. The posh lounge.
2. The staff being at your service.
3. The company of buddies.
4. The sauna and steam bath.
5. Clean white towels.
6. Glass panels that ovelook some breathtaking nature or city scape.
7. The air conditioning.
8. The feeling of belonging to other gym members.
and…
9. The treadmill.
But since I paid so much and I am there, I might as well use the other machines… who knows… 😀
Yep, machines are lame. Have you read The New Rules of Lifting and The New Rules of Lifting for Women: Lift Like a Man and Look Like a Goddess?. Both advocate ditching the machines for REAL movements (and heavier weight), and both get amazing results. I have always preferred free weights and functional movements, and funnily enough, I have built more muscle than my pals who use the machines. (Alas, I do have injuries, though. But those are a different story for a different day.) Great blog! I found you through the Hungry Waif at Nutritious Junk. I love your writing style. Be well, K http://www.littlemotors.org/antifreeze
PS – All that said, though, the machines probably make a good starting point for many people who might otherwise feel too intimidated (or who might injure themselves by diving into more complicated movements sans trainer or guidance of any kind). Then again, they could injure themselves on the machines, too, without proper guidance or direction. =/
Yep, there are some machines that tempt me, too, even though I know better. But mostly, I do not like the restricted range of motion or the way they are calibrated. They hurt my joints!
Oooh Karrie! I LOVE book recommendations! I already requested those from my library and I’m giddy just thinking about reading them:) Welcome to the Experiment, girl! I hope you comment often – you make some good points.
And Bob – holy crap! Can I come to your gym?? I work out at the YMCA and we have… well, none of that except the sauna which I affectionately call the Hall of Resistant Bacteria. Actually though, you can’t beat the people there – I have AWESOME gym buddies:)
I have in the past advocated the idea of beginners starting on machines and them moving on to free weights, but I’m no longer so sure it’s a good idea.
I have a roommate who’s been using machines for a couple of years. His stated reasons are that they’re easier (d’oh!) and he feels safer with machines than with free weights. I convinced him to try free weights with me one day, and he had some trouble with one exercise. I coached him on the form for about 5 minutes, but he got frustrated, muttered something like “this is stupid, I can do more weight on the machine” and left the free weight area of our gym, never to return again…
So while the idea of starting on machines sounds good in theory, the danger is that the person becomes comfortable with the machines and builds up a feeling of proficiency and accomplishment on them that moving to free weights would destroy.
On the flip side, I showed 3 of my couch-potato friends a simple dumbbell workout while I was in my hometown for Christmas, and they all enjoyed it. 2 have emailed me to say they’re continuing to do the workout a couple of times a week. They’d never lifted before and were intimidated, but once I took half an hour to show them the exercises, they loved it! If I’d started them on machines, I don’t think it would’ve worked nearly as well.
(Sorry for the long comment. I tend to ramble…)
I’d like to go to Bob’s gym too!
I always cringe when I see women sit at the ab/adductor machine for 15 minutes (or more!). They honestly think they are slimming their thighs. (sigh) And then I secretly wish I had invented the thigh master because I would be rich and living someplace warm.
but anyway….I think machines are a good starting point, but definitely should be used less and less. Functional fitness is where it’s “at”, y’know?
Personally, I think machines should have gone the way of headbands, tights, and thong leotards with horizontal stripes. I used to use them religiously, until I discovered that, while I LOOKED pretty toned, I hadn’t actually increased my strength at all. I STILL couldn’t do a single push-up!
A lot of gyms now offer free personal training sessions when you sign up. There are also a lot of really good dvd’s out there (a personal favorite is Jari Love’s “Get Ripped series).
Well, admittedly, I don’t really gym. I was writing as if.. 😛 based on my experience when I was invited. I
went a few times for one of those member-get-member one week trial thingy… California Gym (not that I’m recommending it). There are budget ones, though. Interesting insights from all of you. A machine dummy like me wouldn’t have known…
Charlotte, I want to go out and buy me a Bosu, just so I can be an extra in the next “Karate Kid” movie, too!
also, i read this article and it pretty much agreed with everything you said, charlotte
http://www.bestlifeonline.com/cms/publish/health-fitness/Is_Your_Workout_Wasting_Your_Time_2.shtml
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