Fixed vs. Freeform Equipment … Which is better?

Data collected for the January issue of NSCA’s The Journal of Strength and Conditioning Research (2008; 22 [1], 75-81) has compared ‘Fixed’ Resistance Equipment and ‘Freeform’ Resistance Equipment to determine which is better for gaining strength.

Following initial assessments, 30 sedentary male and female subjects were randomly divided among a nonexercise control group (C), a freeform group (FF) and a fixed-form (FX) group. The FX group used a plate-loaded, fixed-motion machine, while the FF group used a machine that “was cable-based and allowed motion in multiple ranges within the exercised joint’s capability.” Subjects performed 8-12 repetitions of a variety of strength training exercises 2 times per week for 16 weeks.

So how did the two types of machines stack up? The FF group showed twice as much strength improvement as the FX group (115% vs. 57%, respectively). Study authors also found a 111% increase in joint pain among the FX group, whereas joint pain decreased by 30% in the FF group, with no new symptoms occurring upon study completion. Balance improved in both groups; however, the FF group had a 245% increase in balance capabilities compared with a less significant 49% increase among the FX group. Both groups experienced a 50% reduction in headaches, and as expected, the C group remained stagnant.

“This study finds that the assumption in fixed training (i.e., it is better to isolate a muscle in order to strengthen it) may be inaccurate,” stated the article’s author, Keith C. Spennewyn of the health and exercise department at the Minnesota School of Business/Global University. While fixed-motion machines may be necessary for specific populations, the article suggested, capable exercisers seeking significant improvements in strength and balance should take advantage of freeform equipment. Spennewyn conceded that more research was required in this area; however, “without question this training format had advantages for beginner exercisers,” he concluded. “It is assumed that these same advantages would be available to advanced lifters if adjusted for volume and intensity.”
> IDEA Fit Tips Feb 2008

Rid Belly Fat!

~Planks and crunches are good for strengthening abdominal muscles. But unless you burn off the fat, your six-pack may be obscured. The simplest way to get rid of fat is by doing vigorous cardio workouts, like running and walking. If you want to lower abdominal fat, you need to do vigorous cardio for 30 minutes or longer six days a week. No time? Squeeze in a 15-20 minute walk before and after work, plus a long walk on Saturday or Sunday.
Courtesy of: Chris Slentz, PhD, Duke University and Health.com ... ~L~