Beware the machines...
Now, before I start I would like to make it clear that in no way am I trying to suggest that resistance training is dangerous, on the contrary I believe that resistance training of some sort is a very important part of any training routine, it’s just how that resistance training is prescribed that may cause a problem.
Resistance training has changed dramatically over the last 40 years, as originally nearly all the exercises were performed using bars, dumbbells or other types of ‘free’ weights, with gyms being more used by sports people than the ‘average’ public in the street.
Today however the modern gym differs massively; the free weights have been moved to a small, ever shrinking corner of the room in order to make way for the new shiny machines. These machines are allowing people with little or no experience to begin resistance training, which in itself is great news, enabling people to benefit from the positive results of regular weight training, such as improved muscle mass, which helps to keep body fat levels low, and the positive benefits found from load bearing exercises on bones and joints. The machines have also been seen as safer, taking away the risks associated with novices, such as poor technique. The ability to train without the need of some to ‘spot’ is also seen as a great safety benefit, and allows the individual a greater degree of safety.
The down side
The main problem with these machines lies in there basic design. Originally the main purpose of the machines was to isolate a particular muscle or muscle group, enabling the individual to target specific muscles; this was seen as a real benefit to those looking to promote local muscle gains in the quest to improve the aesthetics of the body.
The body though has not been designed to function in this way, in fact it has evolved over millions of years to become highly dexterous and intelligent, not through isolating single muscles or groups, but through recruiting numerous ‘teams’ to assist with a physical task, which share the load helping to prevent injuries. The brain is also constantly having to adapt and adjust, sending signals at incredible speed to the millions of individual motor units which control the muscles. Think about the skill needed to perform something as simple as lifting a child off the floor and putting them into a high chair, the dexterity and minute muscle movements needed to allow this to happen are quite simply staggering, the balance between a gentle grip and the power needed to lift a heavy weight is challenging not only the capacity of the muscles, but the ability of the brain to compute and correct any potentially dangerous movements. The natural movements that occur when this type of movement happens is in stark contrast to those found with modern resistance machines, which only allow the movement in restricted planes.
If you think about an exercise such as the shoulder press performed with free weights, be that dumbbells or a bar, you must think about the actions needed to move the weight above your head. The actions of the rest of your body adjust instantly to provide support and help protect from excess movement which may result in an injury occurring. During the lift the arms would move in a steady arc, moving not just up, but slightly backwards and forwards. This action allows the muscles to share the load, allowing the movement to become as efficient as possible, resulting in what is known as ‘asynchronous stimulation’, big words effectively meaning the ability of our bodies to selectively recruit certain motor units or sections within one muscle, and rotate them as tiredness begins, this helps to stop specific overload in a muscle and conserves energy. Now compare the same motion with a fixed shoulder press machine, the movement begins in much the same way, but as the muscles try to move in their natural arc they are impeded by the controlled movement of the machine or the fixed seat. This results in the sections of motor units not being able to rotate the load, causing fatigue much more quickly and placing stress on a particular part of the muscle.
During a normal set of free weight shoulder press the body can change the path of each repetition, al be it in tiny ways, but this movement further allows the body to rest and allow different sections of the same muscle to help with the load. With the machine this can’t happen, so as such, each and every repetition will be just the same as the first. This can lead to what scientist are now calling ‘pattern overload’, which effectively is an athletes, sportspersons or regular gym users version of RSI (repetitive strain injury) resulting in the breakdown of tissues which can lead to injury. Physiotherapists and other health professionals are now reporting more and more of these types of problems occurring with regular fitness enthusiasts who perform the same type of restricted movement exercises in large amounts, this is especially true of individuals who do not vary there routine.
What to do?
The first thing to consider is what are your facilities like, do you have no access to free weights, is you gym purely machine based? If so don’t panic, you can help to avoid these problems by reducing the risks associated with the machines. Try to find and use only the machines that ‘feel’ correct for you, not everyone is the same and although the equipment is mostly adjustable, it may not be right for you. If you can’t make it feel right then find some thing else, speak to the instructor and ask what else they can suggest.
The next step would be to alternate the machines that you use, try to avoid using the same piece of equipment on more than two days of the week, and try to change your routine completely every six weeks or so, as before if you don’t know what to do speak to one of the instructors, they are normally only to happy to help.
Never train any part of your body if it is in pain, training with an injury has been proven to worsen the affected area and cause more substantial damage, if you do feel pain seek professional help and don’t just ignore it or right it off as ‘just a little soreness’, this is exactly what pattern overload begins with.
Look closely at what your gym has to offer – Is it all shiny and up to date, but with little in the way of natural, free or functional exercise opportunities? If so, think carefully about changing venue and trying some different types of training, and as the level of equipment and staff expertise varies enormously between different facilities, have a look around and see what's out there, you might be surprised by the results that can be gained from using more basic, practical and fun methods of exercise, but most importantly don’t be fooled into thinking that the latest is always the greatest.
Resistance training has changed dramatically over the last 40 years, as originally nearly all the exercises were performed using bars, dumbbells or other types of ‘free’ weights, with gyms being more used by sports people than the ‘average’ public in the street.
Today however the modern gym differs massively; the free weights have been moved to a small, ever shrinking corner of the room in order to make way for the new shiny machines. These machines are allowing people with little or no experience to begin resistance training, which in itself is great news, enabling people to benefit from the positive results of regular weight training, such as improved muscle mass, which helps to keep body fat levels low, and the positive benefits found from load bearing exercises on bones and joints. The machines have also been seen as safer, taking away the risks associated with novices, such as poor technique. The ability to train without the need of some to ‘spot’ is also seen as a great safety benefit, and allows the individual a greater degree of safety.
The down side
The main problem with these machines lies in there basic design. Originally the main purpose of the machines was to isolate a particular muscle or muscle group, enabling the individual to target specific muscles; this was seen as a real benefit to those looking to promote local muscle gains in the quest to improve the aesthetics of the body.
The body though has not been designed to function in this way, in fact it has evolved over millions of years to become highly dexterous and intelligent, not through isolating single muscles or groups, but through recruiting numerous ‘teams’ to assist with a physical task, which share the load helping to prevent injuries. The brain is also constantly having to adapt and adjust, sending signals at incredible speed to the millions of individual motor units which control the muscles. Think about the skill needed to perform something as simple as lifting a child off the floor and putting them into a high chair, the dexterity and minute muscle movements needed to allow this to happen are quite simply staggering, the balance between a gentle grip and the power needed to lift a heavy weight is challenging not only the capacity of the muscles, but the ability of the brain to compute and correct any potentially dangerous movements. The natural movements that occur when this type of movement happens is in stark contrast to those found with modern resistance machines, which only allow the movement in restricted planes.
If you think about an exercise such as the shoulder press performed with free weights, be that dumbbells or a bar, you must think about the actions needed to move the weight above your head. The actions of the rest of your body adjust instantly to provide support and help protect from excess movement which may result in an injury occurring. During the lift the arms would move in a steady arc, moving not just up, but slightly backwards and forwards. This action allows the muscles to share the load, allowing the movement to become as efficient as possible, resulting in what is known as ‘asynchronous stimulation’, big words effectively meaning the ability of our bodies to selectively recruit certain motor units or sections within one muscle, and rotate them as tiredness begins, this helps to stop specific overload in a muscle and conserves energy. Now compare the same motion with a fixed shoulder press machine, the movement begins in much the same way, but as the muscles try to move in their natural arc they are impeded by the controlled movement of the machine or the fixed seat. This results in the sections of motor units not being able to rotate the load, causing fatigue much more quickly and placing stress on a particular part of the muscle.
During a normal set of free weight shoulder press the body can change the path of each repetition, al be it in tiny ways, but this movement further allows the body to rest and allow different sections of the same muscle to help with the load. With the machine this can’t happen, so as such, each and every repetition will be just the same as the first. This can lead to what scientist are now calling ‘pattern overload’, which effectively is an athletes, sportspersons or regular gym users version of RSI (repetitive strain injury) resulting in the breakdown of tissues which can lead to injury. Physiotherapists and other health professionals are now reporting more and more of these types of problems occurring with regular fitness enthusiasts who perform the same type of restricted movement exercises in large amounts, this is especially true of individuals who do not vary there routine.
What to do?
The first thing to consider is what are your facilities like, do you have no access to free weights, is you gym purely machine based? If so don’t panic, you can help to avoid these problems by reducing the risks associated with the machines. Try to find and use only the machines that ‘feel’ correct for you, not everyone is the same and although the equipment is mostly adjustable, it may not be right for you. If you can’t make it feel right then find some thing else, speak to the instructor and ask what else they can suggest.
The next step would be to alternate the machines that you use, try to avoid using the same piece of equipment on more than two days of the week, and try to change your routine completely every six weeks or so, as before if you don’t know what to do speak to one of the instructors, they are normally only to happy to help.
Never train any part of your body if it is in pain, training with an injury has been proven to worsen the affected area and cause more substantial damage, if you do feel pain seek professional help and don’t just ignore it or right it off as ‘just a little soreness’, this is exactly what pattern overload begins with.
Look closely at what your gym has to offer – Is it all shiny and up to date, but with little in the way of natural, free or functional exercise opportunities? If so, think carefully about changing venue and trying some different types of training, and as the level of equipment and staff expertise varies enormously between different facilities, have a look around and see what's out there, you might be surprised by the results that can be gained from using more basic, practical and fun methods of exercise, but most importantly don’t be fooled into thinking that the latest is always the greatest.