When newbies hit the gym, there is a reason why they are told to start primarily with machines because they are less injury prone, tend to mature the muscles while providing stability and proper form to the users. But the most common mistake is that most newbies keep training on the machines longer than necessary. The ideal time to gradually replace machines with weights is about 1-2 months depending upon the condition & maturity of muscles. We can primarily divide different aspects of Weight Training Exercises in 3 categories:
1. Machine Training
As described above, they provide stability and proper form while being less injury prone. Eg. Machines for Rowing, Hack Squats etc. Their effect on muscles is moderate.
2. Free Weights Training
This is recommended to most of the fitness enthusiasts out there. The effect of ‘Free Weights Training‘ is moderate to high on the muscles. This is due tot the fact that weights are not attached to any rope or pulley, therefore, gravity exerts its force freely making the exercise more difficult. The results, however, become visible very quickly following free weights training. The examples of free weight training are bench press, weight squats, military press etc.
3. Bodyweight Training
This is the most under rated yet highly effective type of training where you train against the gravity, balancing your own weight, negating any chances of injury due to external weights. This training drastically improves stamina and balance apart from the continuous build of core strength. This technique is highly effective and results remain for a long time as compared to weight training where what one experiences is the pump (widening of arteries to allow more blood to flow, which contains oxygen as well, providing power to the specific area trained) and not actual growth. Examples of the body weight training are chin-ups, push-ups, squats, pull-ups, crunches, leg raises, calf raises, hyperextension etc.
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