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Free Weights vs Machine Exercise - Which is Better for Weight Loss?
by Mike Colella, CSCS
The main reason for improved weight loss is that free weight exercises are often performed standing up with the weight supported by the entire body. This ends up taxing a larger portion of your whole body musculature than you will get with a machine based exercise. When your muscles are recruited for force production there is an energy requirement associated with that action. Because your body stores energy as fat, the best way to get rid of it is to create increased energy demands through more activity (strength training workouts, cardio, hiking, sports, etc.). So naturally, you want to involve as many muscles as you can during your workouts to create a net effect resulting in weight loss.
There is a second reason that I consider free weights better for fat loss - they more closely simulate real life activity. When you perform a squat at the gym, that movement pattern is very similar to how you would normally squat and exert yourself in real life. Think of the preparation squat before jumping up to hit a volleyball. Preparing your body for real life activity will make you more likely to participate in additional activities outside of the gym. A more active lifestyle overall should be your ultimate goal to insure weight loss for the long term.
There are many reasons other than weight loss that free weights can be a good choice for your strength training routine. For example, free weight exercise promotes bone mineralization that helps to prevent osteoporosis later in life. So dont just think of free weights for weight loss, consider the many benefits of training with free weights. You can get more info on the debate over machines vs free weights by checking here.
Before starting a routine with free weights consider some instruction from an experienced personal trainer to minimize the chance of injury and to insure maximum results from your workouts.
Mike Colella is a certified strength and conditioning specialist in Chandler, AZ. He holds 2 Masters Degrees in Physics and Engineering. His research background allows him to contantly review current research in biomechanics and exercise physiology - he uses this information to insure his clients results. Mike has been passionate about strength training for 15 years. http://www.mikecolella.com features free information about personal training and fat loss.
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