Fitness Center Machines

Fitness Center Machines

 

 

People of all ages purchase memberships to their local gyms in order to gain strength and improve function.  However, is the fitness center training equipment optimal to gain strength and function?  While functional movement requires stability, balance and control at multiple joints simultaneously, most of the gym machines restrict motion to one joint and provide an external, "artificial" stability throughout the movement.  

The Smith Machine stabilizes the body so that you do not have to control the descent/ascent in any other direction but up and down.  Forward and Backward sway is limited and controlled by the machine.  This minimizes proprioceptive integration when training

 

The Smith Machine for Bench Press helps develop the chest.  However the shoulder stabilizers are not working optimally during this movement because the stability is provided by the machine. So you gain pectoral strength without foundational stability

Same as the Bench Press, the machine takes over for the shoulder and scapula stabilizers as you are only moving the weight up and down.  You are not responsible for lateral or anterior/posterior control of the weight

The Leg Extension Machine helps develop the Quadriceps Muscles.  However there is little  carryover into functional tasks such as getting up from a chair.  And if you do not line your knee joint up with the machine's axis of rotation, you are just asking for a knee injury.

 

 To improve function and athleticism, your goal is to mimic the required activity as closely as possible.  Avoid single joint movements in which the stability is provided by an external machine.  You want to maximize proprioception and body awareness by controlling your own balance, movement and stability at multiple joints.