| Which is the best exercise tool, high tech | | | | through a range of motion. With barbells, the |
| machines or free weights? | | | | resistancedoes not vary. |
| You may find this information laborious; however, | | | | We have now established, two more |
| it is necessary to outline the differences between | | | | requirements for a superior exercise tool,neither |
| high-tech and non-high tech equipment for the | | | | of which barbells supply: |
| purpose of producing maximum fitness in | | | | 6. Balanced resistance: Resistance that is neither |
| minimum time. | | | | too light nor too heavy. |
| Much of the equipment on the market is virtually | | | | 7. Automatically variable resistance: The resistance |
| useless. Only by knowing the basicprincipal of | | | | varies within the range-of-motion and in accord |
| design and function - of not only the human body, | | | | with a particular muscle group's strength potential. |
| but also equipment,can one decide the most time | | | | 8. Unrestricted Speed-of-Movement |
| efficient means to exercise. With that goal in | | | | Although it should be possible to perform exercise |
| mind, weoffer the following: | | | | movements at various speeds forhigh intensity |
| Once upon a time, the horse was the fastest | | | | contractions, throwing the resistance is not |
| form of transportation. If one's goalwas to get | | | | beneficial. However,unrestricted speed of |
| from point A to point B, the horse was faster | | | | movement is a requirement. Barbells supply this |
| than walking. | | | | requirementas does high-tech equipment. |
| Those without much time to waste took a horse, | | | | For best results, perform movements rather |
| arriving quickly at the destination. | | | | slowly. As an example: the positiveportion of the |
| Others has walked and eventually reached the | | | | movement should take about 4 seconds, the |
| destination. | | | | negative portion about 4seconds (as a safe |
| Presently, the fastest form of transportation is a | | | | example). |
| jet airplane. | | | | By controlling the movement, the muscle is |
| If one's goal is to get from the East Coast to the | | | | contracting always. A fast speed ofmovement to |
| West Coast, as quickly and safely aspossible, the | | | | is potentially dangerous. |
| airplane is the best choice. | | | | It compounds the force. First at the sudden, |
| So it is in the choosing between non high-tech | | | | jerky start. Then again, as theresistance bangs |
| exercise equipment and high-techequipment. | | | | into a body part, at its final destination point. |
| Non high-tech is today's equivalent of the horse. | | | | If a muscle is not prepared for the beginning |
| High-tech equipment is today'sequivalent of jets. | | | | sudden jerk, injury is a possibility. |
| This is not to claim that, the proper use of free | | | | 9. Resistance In The Fully Contracted Position |
| weights and othernon high-tech equipment cannot | | | | Unless resistance exists in the position of full |
| be beneficial; however, for maximum results | | | | muscular contraction, it is impossibleto exercise a |
| inminimum time there is no comparison. | | | | muscle through its full range-of-motion. That is |
| The functions of the human body demands you | | | | basic premise of full-range exercise. |
| use of an exercise tool design thatincludes certain | | | | Many but not all high tech machines provide |
| biomechanical parameters lacking in non high-tech | | | | proper variable and balancedresistance, in the |
| equipment. | | | | position of full muscular contraction. Other forms |
| Function dictates design. | | | | of exercisetools, such as barbells, do not. |
| One major reason is the body stability provided | | | | Therefore, it would indicate that resistance is |
| by high tech equipment. We are allaware of the | | | | notsupplied full-range, only partial-range. This |
| laws of force-counter force and the stresses | | | | lessens the exercise potential. |
| placed on the body duringexercise. | | | | For instance, in the two-arm curling motion using a |
| The support supplied to the body, when lying or | | | | barbell, there is no affectiveresistance supplied to |
| sitting, during high tech exercise,helps stabilize the | | | | your biceps muscle in the fully contracted position. |
| body, absorb counter force, and allows one to | | | | With properly designed high tech equipment, there |
| monitor andmaintain proper body position. | | | | is resistance in this position. |
| This effectual eliminates unwanted stress to other | | | | We already understand that resistance, properly |
| body segments and eliminatesinjury during | | | | supplied, is the key to maximumresults in |
| exercise. | | | | exercise. |
| Free weights, when used with various benches | | | | 10. Direct Resistance |
| and seats can help modify some ofthe problems | | | | When possible, resistance must exist directly to |
| associated with force counter--force. However, | | | | the muscle under contraction toinsure best results. |
| not as well asmachines do. | | | | Two similar exercises we can compare are the |
| There are also many other bodily requirements | | | | two-arm chinningmovement and a high-tech |
| for productive exercise, which onlyproperly | | | | pullover machine. |
| designed high-tech equipment can provide | | | | When performing a two-arm chinning movement, |
| Barbells were a quantum forward leap, because | | | | you will provide resistance to thelatissimus dorsi |
| they allowed the basic requirementof productive | | | | and biceps of the upper body (among other |
| exercise: Resistance, to be applied to a | | | | muscles). During themovement, the biceps |
| contracting muscle, withgreater effectiveness | | | | willfatigue before the larger, stronger back |
| than previously existing tools. | | | | muscles. |
| In truth, it does not matter to a muscle if one is | | | | Therefore, you would not exercise the latissimus |
| lifting a 50 pound sack of sugar or a | | | | dorsi muscles as effectively,because of the weak |
| 50 pound barbell. The major difference is the | | | | link. |
| comfort factor. | | | | High tech pullover machines supply resistance of a |
| Performing a barbell exercise is easier. One major | | | | higher quality to the latissimusdorsi muscle groups. |
| reason is one can grip it betterthan a sack of | | | | By removing the weak link, in the two arms |
| sugar. To the muscles doing the work, it is still 50 | | | | chinningmovement and applying the resistance |
| pounds. Theamount of resistance used | | | | pads to the upper arms near the elbows' |
| determines the amount of muscle fibers | | | | oneworks the back muscles thoroughly. |
| contracted. | | | | When one fails to continue movement, due to |
| Just as barbells were a quantum leap, so is | | | | muscular fatigue, the primary musclesfail, not a |
| high-tech equipment when compared tobarbells. | | | | weaker link in the chain. |
| Application of resistance (the basic principle of | | | | 11. Full-Range Resistance |
| progressive exercise andpro-active physical | | | | Muscle contraction provides movement of one or |
| therapy) improves to a contracting muscle. | | | | more body segments. Thesesegments have what |
| However, not all high-tech equipment incorporates | | | | can be termed a complete or full-range possibility. |
| all the requirements ofmaximum progress. Some | | | | Ideally, one should be able to exercise a body |
| of the requirements' one should consider are: | | | | segment through a full-range ofmovement. |
| Positive and Negative Resistance | | | | Naturally, an injury may prevent this from |
| A properly designed exercise tool MUST provide | | | | happening; however, the goalis too to improved |
| two aspects of resistance. | | | | full-range movement. |
| Resistance provided as one lifts and resistance | | | | This requirement rotary form movement is the |
| must be supplied as one lowers theresistance. | | | | hardest to visualize. In simple terms,it is: |
| Sometimes called concentric or positive | | | | Resistance moving on a common axis with a |
| resistance, this aspect takes place when oneis | | | | body segment being moved bymuscle contraction. |
| contracting or shortening a muscle. Lowering | | | | One excellent invention in the history of exercise |
| resistance or eccentric, negativemovement and | | | | is a device called the cam. It is acam that allows |
| takes place as one uncontracts or allows the | | | | the experienced of maximally productive exercise. |
| muscle to lengthen. | | | | In simple terms, the function of a cam is as |
| Along with positive and negative resistance | | | | follows: |
| potentials, the ability to stretch andpre-stretch a | | | | A cam redirects resistance, so it travels in the |
| muscle is essential with an exercise tool. | | | | same strength curve as the exercisedbody |
| Pre-stretch and Stretching | | | | segment. The resistance is re-directed to travel in |
| Stretching is pushing or pulling a body part into a | | | | a rotary motion and in thesame strength curve of |
| position temporarily exceedingthe existing "normal" | | | | the moving body segment. At the same time the |
| range of motion. It relates to the angels of the | | | | resistanceis directly OPPOSITE the intended |
| joints, muscles,and connective tissue. | | | | movement. |
| Pre-stretching takes place when a muscle moves | | | | This assures resistance, typically provided by a |
| into a position of increased tensionjust prior to the | | | | weight stack. The lifting of theweight stack takes |
| start of a positive contraction. Pre-stretch has | | | | place through either cables or chains attached to |
| two effects thatresult in greater benefits: | | | | it. |
| (1) The muscle is elastic, just like a rubber band, | | | | The cables or chains attach to the cam system |
| and stretching it slightly, justbefore movement, | | | | and as the cam rotates, the cables orchains wrap |
| actually produces elastic energy that can be used | | | | around the cam. The radius of the cam that the |
| in thecontraction and help you use more | | | | chain wraps into varies. |
| resistance. | | | | The distance from the center mark of the cam |
| (2) Pre-stretch ignites a nervous system stretch | | | | radius, to the point where the chaintouches as it |
| reflex that calls upon additionalmuscle fibers, for | | | | wraps, determines the varying (and supposed |
| use in the upcoming movement | | | | balanced resistance). |
| Now, we have established four requirements for | | | | The touching point of the chain is directly opposite |
| full range, maximally productiveexercise. They are: | | | | the direction of musclecontraction. |
| 1. Positive work: Lifting the resistance. | | | | Barbells and some other forms of exercise |
| 2. Negative work: Lowering resistance. | | | | equipment do not supply resistance inthis manner. |
| 3. Stretching: A slight lengthening of a muscle | | | | They supply resistance in a straight line manner, |
| groups. | | | | always directly downtoward the ground, always |
| 4. Pre-stretching: Takes place in a slightly extreme | | | | depending on gravity. |
| range just before the stretch. | | | | Effective resistance is when you are moving the |
| It must be done carefully and with minimal speed. | | | | barbell vertically, directly oppositethe pull of |
| 5. Balanced Resistance and Variable Resistance | | | | gravity. |
| As muscles contract and move through a range | | | | A cam changes straight-line resistance (gravity) |
| of motion, they do so with varyingdegrees of | | | | into rotational resistance. Thisallows the resistance |
| movement and strength potentials. | | | | to travel in a curve always pulling directly away |
| This is a natural consequence of muscular | | | | from yourmovement. |
| contraction and human movement. | | | | Because barbells and some exercise machines can |
| You are aware it is possible to handle more | | | | meet only some of therequirements we have |
| resistance in some exercises thanothers. You | | | | listed, it follows that high-tech has the potential to |
| may not be aware that as one performs an | | | | improveone's fitness results. |
| exercise, the musclesinvolved, are also changing | | | | The QUALITY of the resistance is the final |
| strength levels as they move. | | | | determining factor, determining whichexercise tool |
| That's one reason why some positions of a | | | | provides best results. |
| movement feel easier than others,although the | | | | Calisthenics and aerobic dance supply minimal |
| weight remains constant. | | | | resistance (arm legs, torso, andlower body). |
| Because muscles have a variable strength | | | | Gymnastics type exercise can be more |
| potential as they move, it logically followsthat, the | | | | productive because a larger body mass ismoved; |
| resistance should vary according to the actual | | | | therefore more resistance is handled by muscle |
| muscle strength potential. | | | | groups. |
| This is termed automatically variable resistance | | | | Barbells, pulleys and the like are more productive |
| when incorporated into a high-techmachine design. | | | | than either of the two mentionedbecause, |
| When referring to the various muscle groups and | | | | resistance adjusts according to one's fitness level. |
| varying strengthpotentials, it is termed balanced | | | | The most effective method of exercise are |
| resistance. | | | | High-Tech Machines, because they meetthe |
| High-Tech equipment should provide automatically | | | | requirements of offering the primary exercise |
| variable resistance and balancedresistance. The | | | | needs of the body, full-rangeprogressive |
| resistance should vary automatically, and | | | | resistance. |
| according to the strengthpotential, as one move | | | | |