Great weight debate: Free weights v. resistance machines

It is time to finally settle the great weight debate. Stop wasting precious workout time determining whether to delve into the dumbbells, rock the resistance bands or saddle up at a weight station. Resistance bands, body weight exercises and resistance machines all play an important role in pounding your pulse and firming up your physique. Follow these simple guidelines for determining which resistance routines will power up your pump, and which ones to ditch and dump.

Resistance Racks.  Your body is only as strong as its foundation. If the kinetic chain of your structure has a weak link (i.e., a herniated disc, arthritic hips or knocked knees from daily wear and tear or injury) a supportive workbench is beneficial in executing exercises effectively.

Resistance machines are a good starting point for beginners who need to learn and perfect proper form, and for those who want to ensure that they are achieving the right range of motion through each exercise. For example, the Hip Abduction Machine targets the outer glute muscles by forcing a contraction when the leg is pulled away from the body. Atrophied abductor muscles are affiliated with weakened core stability and poor pelvic positioning, which affects your gate, the integrity of your knees and the alignment of your lower back. The Hip Abduction Machine is a great place to start when targeting these muscles. It is safe and effective by allowing the leg to securely swing through a guided range of motion, while keeping your back supported. Beginners should start slow and low with their weight load before progressing to heavier equipment.

Free and Body Weights.  While resistance machines are a great tool for toning and tightening, free weights and body weight routines offer more dumbbells and whistles than the rack does alone. These exercises have the ability to target and activate the core muscles, increase stability and improve coordination. Think of your body as a tree. The trunk and roots need to be strong and sturdy in order to support its limbs. Without a buffed up base, the tree could not properly support its structure. Similarly, the human body needs a strong core, which can be achieved through the use of the midsection muscles by free and bodyweight movements. An additional benefit of weight systems such as Kettlebells, Medicine Balls, resistance bands and body weight are the ability to multitask with multiple movements that target major muscle groups. This aids in shaving weight off your body and time from your workout.

While the Hip Abduction Machine is a great tool for toning, try taking a temporary hiatus from time-to-time or graduate on to free movement exercises by implementing a resistance routine that encourages core strength in addition to working the legs and glute muscles. Grab a light-to-medium resistance band and light those legs and glutes on fire.  Loop both legs through the band until it is flat and fitted against the lower part of the thighs, above the knees. With your body rested on its side, head in hand, stack both legs in a clamshell position. Keep the feet together as you slowly pull the upper knee away from the lower leg.  Complete thirty repetitions and then repeat on the other side.

Don't be weighed down by workout worry. Spend your time racking the weights, not your brain. Find the resistance routine that is right and safe for you.

Earn it.

Read more Sports Doc for Sports Medicine and Fitness.