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Integrated Exercises vs Machines - Which is better?

As we all know exercising in the gym has its benefits but can also have its downfalls. Everybody on this earth is created differently and uniquely. We are all different physically, mentally and chemically. In this instance we will just stick to the physical side of things.

First of all we must consider the reasons for exercise other than personal asthetic gain. Exercising should be used as an injury prevention modality and to create stronger functional bodies with reserve energy.

Machines for the normal person do not optimize natural human movement because all machines move in one plane of motion. The sagital plane. The motion is fixed and the user can only pull or push in one direction. Machines are also designed to isolate muscles which inhibits the body’s ideal way of functioning. This is the complete opposite of what life is. Everyday movements consist of twists, bends, shifting weight onto one side, pushing with one arm or stabilizing with one leg. Think of getting out of a car for example. You need to rotate, bend and single leg squat out. Is there a machine that can simulate this movement? Absolutely not. The body is designed to work by a series of muscular contractions rather than a single muscle doing all the work. Training on machines will dampen the bodies nerve responses and create ineffective movements. The postural muscles are not active when seated in machines, this is a big risk for injuries. The human body is very adaptive by design. If we continue to train on machines then we adapt to two dimensional movements and the link between muscles for normal movement is broken. Breaking the chain creates imbalances, muscles tightness and pain, postural distortions and injuries.

Free weights are the best form of exercises available because you are able to manipulate the movement and direction whereas using the gym machines you are not. This simulates life because many of the things we lift are open chain movements meaning that we can control the weight being lifted. For example a machine chest press in the gym only demands that we push the weight forwards. The machine has already dictated the path of movement so we do not require nervous system activation. The only muscular activation is the chest, shoulders and triceps. Consider a lying on a Swiss Ball and doing a single arm dumbbell chest press. This exercise requires nervous system activation and coordination on a high level because you need to stabilize being on the ball and there is a rotational component going through the body. The muscles used are the legs, bum, abdominals, abdominal obliques, chest, shoulders, triceps and forearms. This is a fabulous integrated exercise, a great full body conditioning exercise and a fantastic calorie burner! An exercise like this correlates to healthy functional multidirectional movement.

The next time you go to the gym consider your routine. Integrated exercises are the way forwards whatever you goal and we at Move Three Sixty guarantee your goals will be met quicker.

At Move Three Sixty we are advocates of free functional movement that create strong healthy bodies.

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