5 Reasons You Should Own a Smith Machine for Your Home Gym
Regular and adequate levels of physical activity is one of the most effective ways of reducing the risk for non-communicable diseases such as hypertension, cardiovascular diseases, stroke, diabetes, breast and colon cancer, and mental illnesses such as depression. It can also significantly improve bone and overall functional health. Physical activity involves all bodily movements which are done on a daily basis that includes exercise, playing, working, active transportation, and other recreational activities. Of these, exercise can have the most vital impact on the overall physical activity of an individual.
Exercise can be categorized as a free form exercise which uses free weights and a fixed form exercise which uses machines. One of the most commonly used machines by sports scientists and fitness trainers is the Smith Machine. It is a weight machine that consists of a barbell that is fixed with the guides located on both ends of the bar itself allowing only vertical or near-vertical movement. This machine is commonly seen in equipped gyms, recreation clubs, rehabilitation clinics and sports science laboratories.
Here are the following reasons why you should own one in the comfort of your home:
Due to the fact that the barbell is fixed within the steel rails and only fixed vertical trajectories are permitted, in example the movement can only be performed up and down, which is not the case with performing the same exercise with the free weight, the Smith Machine prevents you from swaying forward and back which can cause misalignment of your body. This is important because no matter how heavy the weights you carry or how many sets you do, if you have the wrong body stability and body posture, it will not do much benefit to your body muscles and may actually do more harm than good. This where the Smith Machine is beneficial because the exercise being performed will be correct for the body muscle and thus will be easier for the one exercising.
|1.||It helps beginners to exercise |
If you are one of those who have just started to venture in performing more physical activity, this machine will be of benefit to you. It aids in performing exercises involving heavy weights. Most trainers actually suggest using this machine to casual and inexperienced lifters when they do not know how to perform free weight exercises yet. Hence, family members and relatives who never really went to the gym can use this machine in order to start their fitness journey. Who knows it may pave the way for them to become fitness enthusiasts.
|2.||It aids in your body stability and posture|
|3.||It is safe The Smith Machine has an inbuilt fail safe system. Because it can be secured at any point along the vertical bar, this machine makes it safer for those who do not have a spotter to look out for them during exercise. In an event that the weight becomes unbearable to the user or in an event where there is sudden discomfort along any point of the exercise, only a twist of the wrist is needed in order to lock the barbell in place. There are also some models that are sold in the market that have inbuilt devices that can be adjusted in order to automatically stop the barbell at a fixed height. With these safety measures along with the knowledge about them, one can assure that they are safe when they are performing exercises.|
|4.||. It can add variation to an exercise program One of the most important factors in resistance and weight training is making sure that fitness plateau does not occur. This happens when repetitive and constant exercise is followed. This machine allows for variation in weight and sets which add valuable dimension to the fitness program being followed. The Smith Machine can mainly involve multiple joint exercises such front and back squat, unilateral squat, lunges, bench press, shoulder push, etc. With these wide array of exercises you can choose from in using the Smith Machine, you can make sure that you are targeting all muscles you want to develop while making sure they do not go into a stagnant state.|
|5||It is more convenient Most, if not all, people are conscious of starting their fitness journey because of the simple idea of not being comfortable in getting a gym membership. The Smith Machine can be purchased to place at home to get the same benefits that you can gain at the gym. While there are still a variety of choices for equipment at the gym, the Smith Machine can aid in giving you convenience and comfort of working out at the safe space of your own home without the need for asking anyone to spot you while doing weight training. As a result, it becomes less stressful for you. The Smith Machine can also aid those who have busy schedules and have no time to spend minutes to hours in traveling to and from the gym. Hence, saving you more time and convenience.|
To sum it all up, there are a lot of weight machines available in gyms, recreational centers, and in the market that you can choose from. However, it is important to know the benefits of each so that you can make use of them wisely. The advantage of weight machines, such as the Smith Machine, lie in the idea that they are easy to use and to figure out which is beneficial especially to beginners. More than that, the Smith Machine can aid in your body posture and stability while focusing on a large group of muscles. It can provide versatility through a wide range of exercises that you can do while using the weight machine such as, but not limited to, front and back squat, unilateral squat, lunges, bench press, and shoulder push. In exchange, better exercise outcomes will be observed. With that, better overall functional health can be achieved through maintaining a proper exercise program and training.
So if you are still looking for weight machines that will help you in your fitness goals and weight and resistance training, today may be a good time to try the Smith Machine.
1. Gibson, B. 2012. Benefits of Using A Smith Assisted Squat Machine. Retrieved from: https://www.fitness19.com/. 04 May 2020.
2. Kuvacic, G. Padulo, J. and Milic, M. 2017. Smith Machine: Key Points. Acta. Kinesiologica. 11.2: 19-29
3. Schwanbeck, S., Chilibeck, P. D., Binsted, G. 2009. A Comparison of Free Weight Squat to Smith Machine Squat Using Electromyography, Journal of Strength and Conditioning Research(23) 9: 2588-2591.
4. University of Delaware. Free Weight Vs Machine: Is one better than the Other?. Retrieved from: https://sites.udel.edu/. 04 May 2020.
5. World Health Organization. Global Strategy on Diet, Physical Activity and Health. Retrieved from: htttps://www.who.int. 04 May 2020