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Bodytalk
Question: Which is better for building muscle, weight-lifting machines or free weights? Weighing in on
building musclesAnswer: Both will build muscle, but free weights (barbells and dumbbells) are better and faster at producing results.
When you lift free weights, it takes a greater effort and more muscle involvement to stabilize the weights. This effort of stabilizing the weights also gives the smaller, "accessory" muscles a workout, along with the larger prime movers.
Even lifting the barbells and dumbbells off their racks requires a wide range of balancing and stabilizing, as well as strengthening, actions.
With free weights, muscle effort varies throughout the exercise movement. A machine, by contrast, works the muscle with equal resistance throughout the full range of motion, which is not as effective in muscle development.
Free weights are more capable at stimulating the muscles, and more muscle stimulus means faster results. Free weights allow you to be more creative, as long as you're aware of proper body mechanics.
Muscles love spontaneity, and they respond well to change. Weight machines, on the other hand, limit the muscle involvement to the design of the machine, or to one precise movement pattern. And since muscles adapt to repeated neuromuscular movement patterns, results are compromised.
Variety is a key factor in lifelong exercise adherence, so if you have access, take advantage of both types of equipment. But understand that free weights do the job better.
Q: Does everyone get arthritis as they get older?
A: No; it's very common, but not inevitable. About 70 percent of people over the age of 65 show some signs of osteoarthritis (OA). Being chronically overweight and/or sedentary promotes OA, as does poor posture, repeated sports injuries and wearing high-heeled shoes. Even if you're thin, active, have no injuries and don't wear high heels, you can still develop OA, although your risks are reduced.
Although a slim person can still develop OA, it's wise to maintain a healthy body weight as we age.
Not only does being overweight aggravate OA and make the symptoms more severe, it also causes other problems related to growing older and increases the risk of life-threatening illnesses such as diabetes and heart disease.
No diet has been proven to alleviate or prevent OA. Some believe nightshade vegetables (eggplant, peppers, potatoes) exacerbate OA, but this hasn't been proven conclusively.
And since nightshade vegetables contain lots of important nutrients, I recommend everyone eat them, unless you notice a negative reaction and can isolate it to the individual vegetable.
Exercise is an important component in managing OA. Because there is some pain associated with this disease you may have to slow down some.
Joint stiffness and pain may make you want to quit exercising altogether, but quitting only leads to stiffer, more painful joints. Inactivity weakens the muscles that stabilize the joints, which advances OA.
People with OA need to participate in regular exercise in order to keep the joints and muscles strong and flexible.
It's been shown, again and again, that resistance training (weightlifting) and regular walking, when programmed to the individual's level of ability, can reduce symptoms.
Check with your doctor before starting any exercise program.
Health Events
Stephenie Karony is a certified health
and fitness instructor, a personal trainer and the author of
"Body Shaping with Free Weights." Send questions to her at
P.O. Box 262, Wailuku Hi. Her column appears on Wednesdays.