Free_Weights_vs_Fixed_Weights_(_Developmental_Stage)

Developmental Stage Introduction Weight training is a training technique used for developing muscle strength and endurance. Weight training will increase strength, improve appearance, help control your weight, strengthen bones, boost your energy and fitness levels and relieve stress. However there are two types of equipment more commonly used in weight training fixed weights and free weights. Free weights consist of barbells, dumbbells and kettle bells and fixed weights consist of smith machine and other fixed weight machines including leg press, shoulder press etc. the basis of my graded unit is to determine which method is more beneficial and which method is most popular. As a health a fitness student this is a topic very interesting to me and I have worked closely with the Glasgow club leisure centres in conducting my research. Which method is more commonly used Out of a survey of 50 people in gyms across Glasgow aged 14-50, 16 people regularly used fixed weights, 7 regularly used free weights, 26 use both and one person used none. Although most people will use both 58% of people would regularly use fixed weights and 42% of people would regularly use free weights . Fixed weights are slightly more used this may because when most people enter a gym for the first time the most commonly prescribe method given by gym instructors is fixed weight. When I asked 6 gym instructors from the Glasgow area why this was they all agreed that for a beginner , fixed weights provide more stability , and have less risk factors and the machines are easier to use , however it is down to the individual how confident they may feel when using free weights, and if client was to ask for a programme made for them , Free weights would definitely be included for progression and are very much encouraged. However when speaking to john from L.A fitness he said he would most commonly prescribe free weights as they are more challenging , more interesting and a better variation of exercises . When I asked 50 people which method had the most benefits for them a common answer was fixed , as the exercises where better explained and if they had more knowledge on exercises to use with free weights they would use them more . Which method Gym users find most beneficial I asked fifty gym users which method of weight training was most beneficial for them and out of twenty five males 14 males said free weights where more beneficial and 19 females said fixed weights would be more beneficial. In my survey many females believed fixed weights were more beneficial because they found they can get better technique from the machines and are more comfortable using the machine equipment as it is more accessible. Many women find they don’t want to go over to the free weight section as it is a male dominated area. However, some women find that the machine equipment is designed more to the physique of a male and would prefer to use free weights. In my survey many males prefer to use free weights as they found them more challenging, they use more muscles and had a better variation of exercises. However, some males preferred machine equipment as they believed they could lift more and there were more exercises for machines. Although this is not the case as any exercise done with a machine can be achieved with free weights but the weight will not be a s high as they provide less stability. Does a specific age group have a preference of weight training method When I spoke to six gym instructors from the Glasgow area they all agreed that younger males aged 18-30 preferred to use free weights and that older females preferred to use fixed weights because it provided more support. However Jim Marne from Springburn, Glasgow club believed that there wasn’t and age group more keen to use one method than the other and is was mostly down to weight lifting experience and personal preference as each method had pros and cons. According to mayo foundation of medical foundation and research. “If you don't do anything to replace the lean muscle you lose, you'll increase the percentage of fat in your body, but strength training can help you preserve and enhance your muscle mass — at any age." Pros and cons of fixed weight and free weight training Throughout my surveys and interviews with gym instructors I gathered information on the up sides and down sides of using each method. Fixed weight Pro’s They're supportive. Most machines provide support, which is good for people who need help when learning new exercises. It can also be good for people rehabbing injuries or those who want to lift heavy weights without a spotter. They're easy to use. Most machines have instructions and diagrams posted, it's easier to use good form. They save time. It usually doesn't take as much time to change weights on machines as it would for many free weight exercises. They're less intimidating. People might not no what exercises to use with dumbbells. With machines, you know exactly what muscles you're working and how to do the exercise correctly. Con’s They're too supportive. Because you have so much support, you use fewer muscle groups at the same time. This means you burn less calories. They're limited. Most machines offer one exercise for one part of the body, which means having to use multiple machines for a total body workout. They don’t allow the body to move in a natural way . Free weight Pro’s Free weights can be used for a variety of exercises for the entire body, so you don't have to move from machine to machine to work different muscle groups Functionality. With free weights, you're able to move the body through natural motions as well as through a variety of planes allowing you to mimic movements you do in real life like squatting, lifting things over your head and rotating the body. Builds whole body strength. Because you're supporting your own body, you can work on specific muscles while working core and stabilizer muscles, this in turn will burn more calories. Con’s There harder to learn. Using free weights requires more skill and co-ordination it's easier to put your body in the wrong position, which could lead to injury. There's also the risk Of dropping the weights, especially if your lifting heavy With fixed machines, you know exactly what exercise you're doing and what muscle you're working. With Free weights there are so many exercises you can do, some may get intimidated or confused where to start. Health benefits of weight training Weight training has many benefits including improved skeletal strength , improved muscular strength, improved cardiovascular fitness and stress relief . When conducting an interview with Hazel Bryan she said that “Weight training will also help with treating diseases such as diabetes, heart disease, cancer, metabolic syndrome and quite a few more chronic disease states for which weight training has shown benefit.” Problem solving during the developmental stage In my developmental stage I came across a few problems. I original Planed to Continue my survey further into curves gym, however they could not accommodate me on such short notice as the Instructors would need permission from there manager. Instead of this I continued my research else where in the lagoon leisure centre where I was also stopped from conducting research as an instructor was in training however I returned the next day and everybody was more than happy to help me perform surveys and conduct interviews.