The gyms have different equipment to work the free weights, here we tell you how many are and what each one serves. When you are a beginner, it is easy to get lost in a gym. There are more and more ways to train that involve different tools and all have a different purpose. Today we will talk about a modality that will never go out of style: free weight.
According to the American College of Sports Medicine (ACSM), “the term ‘free weight’ refers to equipment that does not have a movement restriction.” He adds that although the use of dumbbells and bars requires greater muscle coordination, the risk of injury also increases. That’s why experts recommend asking for the advice of a personal trainer.
What are the advantages of using free weight?
In an article in the Strength & Conditioning Journal, Dr. Everett Harman, says, “The advantages of using free weights are that large muscle groups are generally involved in the body, either directly or for support and stability. They can be used to simulate the surveys that you do daily; include ranges of motion and muscle activation similar to those used in sports. “
Contrary to what many think, free weights is not just lifting as much weight as possible by accumulating repetitions. There are three basic types of weights: barbells, dumbbells and Russian weights or kettlebells.
Bars: It is probably the most popular team in the world for weights training. Also known as an Olympic bar, you find it in practically all gyms, they incorporate a rotating handle on which the discs are placed at each end (this eliminates the effect of rotational inertia).
Bars have the advantage that you can vary the weight they hold. In addition, exercises with bars are good for working stabilizing muscles.
Dumbbells: They are a very very short version of the bars and unlike these, can be used on one hand.
Allen Hedrick, conditioning and fitness trainer at Colorado State University, USA, and author of the book Dumbbells Training, highlights some of the advantages of dumbbell training.
You can use them for a wide range of exercises. “Most machines in the gym are expensive and can only be used to perform an exercise. Plus, just about any exercise you can do with an Olympic bar, you can do it with dumbbells, “adds Hedrick. In addition there are some exercises with dumbbells that will help us to tone muscles like the internal, external, posterior deltoids and trapezium.
Also, note that you can do many exercises with dumbbells that you could not do with a barbell. Another advantage is that they are safer than bars. “It’s easier to dispose of them safely. With a bar you can hurt yourself, someone close to you or damage the equipment if you are not careful. “
Weights: At present, several gyms have them (Sports World is one of them). They are steel balls – flat on the bottom – with a thick handle. There are various materials and shapes, some even resemble animal heads. Nick Beltz, a Certified Fitness and Conditioning Specialist (C.S.C.S.), says these “have been used as an effective training tool to promote strengthening for centuries.”
Beltz adds that research has shown the potential of Russian dumbbells to benefit from muscular strength, aerobic and functional ability.
Each piece of equipment in your gym has a function and can help you achieve the goals of your workout. For this, do not forget to seek the advice of a professional trainer, which tells you the safest way to incorporate free weight into your routine.