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Multi-gym Madness
by Mark Mutch, MS

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It was not too long ago that multi-station gyms were relegated to school weight rooms and older YMCA’s, and only young athletes or body builders unable to get access to free weights would use them. From that time, and into today, there still exists a stigma about weight machines. A stigma that fortunately is quickly fading as scientific and medical studies continue to reveal the value of weight lifting to the main stream of society.

The success of using weights or strength training as a general fitness technique has been so great that it has become one of the largest components of the home fitness industry. This success has been seen in a variety of applications and demographic groups.

Studies have shown that strength training employed properly by people in their 60s to 80s or even older, can not only improve longevity but perhaps more importantly improve their quality of life. As we age our bones and joints weaken. Strength training not only helps support the bones and joints and lessen the impact of their weakening but also improves coordination, muscle control and mobility.

Of course this means that any adult can benefit similarly, regardless of age. In your teens and twenties you probably could stay out late, eat and drink too much, and still hop out of the shower at dawn refreshed and ready to go. Now, while you still may stay out too late, eat and drink too much, it is more likely that the mental and physical stress of daily life take a toll in the form of backaches, sore joints, headaches, and more. Much of this has to do with lack of muscle strength and tone. Proper strength training can do a great deal to eliminate those aches and pains.

If being strong, free from aches and pains, having better control and mobility are not enough to convince you that you need strength training, then perhaps the benefits of stronger muscles in weight control will. Just a few facts about muscle versus fat: Yes, 1 pound of fat weighs the same as 1 pound of muscle, but 1 pound of fat takes up 5 times the volume or space as 1 pound of muscle. Also muscle, even at rest, burns calories (typically 10 calories per pound of muscle per day for muscle at rest) while fat burns no calories. So if you increase your muscle mass you can use up more calories (even while you are asleep) and if you replace fat with muscle you can reduce your waistline at the same time.

A very important conclusion from these facts is that if you ever go on a diet (by reducing your caloric intake), it becomes critical for you to do strength training to avoid losing muscle and actually becoming fatter (your overall weight may go down, but the percentage of your weight that is composed of fat increases). This often neglected conclusion is precisely why many diets not only don’t have a long term positive effect, but in fact are detrimental to your health. The yo-yo effect is that after having dieted without proper exercise and lost weight (some composed of muscle) then gaining weight again, then dieting (losing more muscle) quickly leads to greatly increased body fat percentage as compared to muscle.

Okay, let’s say you are convinced you need stronger muscles. Muscles are one of the few things in this world that get better with use and even over-use. All of the body’s movements are created by the contraction of muscle tissue which pull against the tendons(cables), bones(levers), and joints(fulcrums). Placing a load or weight to pull back against the contraction (weight lifting, resistance training, strength training) repetitively will cause the muscle to increase in length and width.

A multi-gym or home gym allows you to increase muscle strength in a safe, well controlled, convenient and effective manner. And today your dollar can buy twice the capability and performance than just 4 years ago. The selection, quality and availability of multi-gyms has never been greater.

When you visit your nearest EXERCARE Fitness Equipment location shopping for a home gym, please come dressed to try out several models and our salespeople will help you find the best value to meet your needs. You should be concerned about three major facets of the equipment.

1. The Construction: As with any piece of equipment, quality materials cost more but will last longer and require less maintenance. A multi-gym has a steel frame, pulleys, cables, and weights. Most U.S. manufactured frames are made from 11 or 12 gauge steel versus 13 or 14 gauge and will therefore be more structurally sound. Be cognizant of the welds and finish of the steel. Welds that do not cover the full extent of a joint may weaken and uneven finishes often show early signs of rust.

2. The Bio-mechanics: The designs of each exercise station on a multi-gym toward promoting proper lifting position and technique are part of their advantage over free weights. While you may not be an expert in exercise, one rule of thumb that you should employ is that ‘If it doesn’t feel right/good/comfortable/natural, it’s probably not right’. You should try out several different stations with light weights to test their comfort. Depending upon your body size and shape you may need a multi-gym that has adjustable positions. Adjustments include seat and back positioning as well as positioning of the lifting bar or arm.

3. Number of Stations: The number of stations and/or exercises that can be performed on a multi-gym vary from 10 to 15 to several dozen. Each are designed to work different muscles. If you don’t know whether a particular exercise is important, discuss it with your salesperson and have them explain how the exercise is done, and what muscles are worked. The most important factor about the design of the stations is their usability. Ask to be shown how to operate a station, then try it yourself. A multi-gym that has a design that is not easily used will quickly become one that is unused. And worse than wasting your money, you could become discouraged with strength training altogether.

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