Machine weight equipment vs. free weights

Before the Office of Residential Life Wellness Committee purchased resistance equipment, they researched further the benefits of both selectorized equipment and traditional free weights (barbells and dumbbells).

The research revealed that weight machines featuring a pulley or cam provide resistance that varies properly throughout the range of the weightlifting movement, allowing both men and women to work with heavier weights at the strongest points in their range of motion and with lighter weights at other points. Also, weight machines are easy and fun to use and are safer than free weights because they guide users' motions, control the weights' movements and force users to maintain correct posture. In addition, weight machines require less skill to learn, are safer since weight stacks are located away from the lifter, reduce the need for a spotter and can be used for fine-tuning or targeting specific muscles or muscle groups.(2)

On the other hand, free weights offer more versatility. While each weight machine has a limited number of functions, free weights can work virtually any muscle from any angle and allow users to work with more than one muscle group at a time. Free weights are also less expensive, less bulky, fit all users, are the fastest way to produce strength and muscle mass, and help develop control, balance and coordination.(2)

For these reasons, the Wellness Committee installed Nautilus equipment in the university's residence hall fitness centers to attract more women and beginning weightlifters, but also continued to upgrade its free weights to offer participants greater versatility, lower cost and appeal to experienced users. Aerobic equipment was also upgraded in the fitness centers because the best fitness programs combine weight training with aerobics to provide cardiovascular and respiratory conditioning.

Benefits of fitness

Encouraging students to participate in exercise programs that will allow them to improve their physical well-being during their college years and beyond is important in itself. The many benefits of a regular fitness program include energizing and toning the major muscle groups, tendons and ligaments; increasing local muscle endurance so that separate muscle groups can be isolated and trained to perform longer; increasing overall aerobic endurance (cardiovascular respiratory); and losing weight and contouring the body as fat decreases while muscle is added. Two other advantages of a fitness program that includes machine weight training are that aerobic conditioning can continue for those who suffer from an injury or orthopedic distress, and workouts can continue despite poor weather.(11)

According to Shillingford and Mackin, the physical wellness movement is here to stay because it "1) meets the needs of the individual, 2) recognizes that the focus of control for a healthy lifestyle is within each individual and 3) provides some systems whereby an individual may gain control of his or her life."(7)

However, the main mission of the university is attending to students' academic well-being. The Wellness Committee is investigating the effects that fitness programs have on students' retention rates and grade point averages. And the Office of Residential Life is currently conducting research to support the hypothesis that students who use the fitness centers regularly are healthier physically and emotionally, do better academically and are establishing patterns of behavior that will insure healthier adult lives.

Any staff person who works in the residence halls and dining centers at the university may use the fitness center equipment free of charge. Since 1984, the university's Wellness Program has allowed a full-time staff one-and-one-half hours each week with pay for wellness activities. The Wellness Program, sponsored by the University Human Resources office, encourages a healthy lifestyle for university employees through health education, assessment and counseling. Most staff come early, stay late or add the allowed time to their lunch break in order to use the fitness centers. Students and staff appreciate the opportunity to use, without charge, well-equipped fitness centers close to where they live or work.

Effects on job performance and overall health

Much research has already been done on the effects of physical fitness on overall job performance. That research shows that most physically fit people have higher energy levels and are better able to handle stress; have higher self-confidence, better eating habits and fewer risk behaviors; and relate more effectively to other people than do people who are not physically fit.(1) According to the U.S. Bureau of National Affairs, there is a 50 percent reduction in absenteeism among corporate employees involved in health programs.(8)

Physical fitness also has an impact on overall health. "A physically active lifestyle with other healthful habits promises to produce more health cost savings than can be provided by medical breakthroughs -- not only by reducing the incidence or severity of health problems -- but also when illness does occur, by diminishing an individual's reliance on drugs and limited medical resources."(5)

Those who continue with weight exercises as they grow older gain an added benefit. Strength exercise helps mature participants regain their muscle tissue and raise their metabolic rate so that they are able to burn more calories. While endurance exercises alone burn calories and provide cardiovascular fitness, when combined with strength exercises, body composition improves dramatically. In an experiment involving 22 participants, those doing only endurance exercises lost four pounds of fat, while those combining endurance exercises with weight exercises lost 10 pounds of fat and gained two pounds of muscle. Sensible strength training is the best way to maintain muscle mass and metabolic rate through the midlife years, slowing down the process of aging.(9)

Increased participation.

Between 1984 and 1986, resistance machines and aerobic equipment were added to the fitness centers in three other residential areas of campus. The fitness centers are free to all university residence hall students and staff. The availability of machine weights, free weights and aerobic equipment in the fitness centers has raised the participation of women in weight training to a level equal to, or greater than, that of men. In fact, during the first year that machine, free-weight and aerobic equipment were available in all fitness centers, women's participation jumped from 5 percent to 53 percent.

Quality of Life survey

Every year since 1986, the Needs Assessment, Systems and Procedures (NASP) Committee appointed by the Office of Residential Life has conducted a Quality of Life Survey that includes questions about the fitness centers located in the residence halls. The purposes of the survey questions are to learn how many students use the fitness centers, if use is increasing or decreasing, how use levels by men and women compare, and level of student satisfaction.

Survey results

Between 1986 and 1987, there was a 26 percent increase in use of the fitness centers. This increase considers the first year both machine and free-weight equipment, as well as aerobic equipment, were available to students in all residence halls. In 1988, use of fitness centers dropped but was still 10 percent higher than in 1986. Overall, in the years between 1986 and 1992, use of the fitness centers increased 22 percent.

Of the students who responded to the survey, more women than men used the fitness centers. These figures may be somewhat skewed since 63 percent of respondents were women and 37 percent were men; however, these results do indicate that increasing numbers of women are participating in weight training.

The results of the study have suggested two significant conclusions regarding residence hall fitness center participation. First, the Office of Residential Life, in response to residents' requests, can facilitate fitness center upgrades in equipment and accommodations. These upgrades are evident with the installation of the selectorized machine weight system, upon recommendation by the Wellness Committee. Second, the Office of Residential Life can foster developmental programming within the fitness centers. Some of the developmental programs implemented by residence hall staff include physical wellness lifestyle; proper weight training, machine versus free weights; proper fitness training, including nutritional recommendations; and total wellness living. These programs assist in developing a "fitness for life" attitude.

The existence of these two conclusions is consistent with the trends in fitness(2,8) that allow for both updated fitness equipment, as well as fitness programs to enhance the individual's total fitness.

Implications for residential life professionals

Several valuable contributions in identifying and understanding fitness center participants have emerged from this study. First, colleges and universities should offer fitness programs to their students, including residence hall students. Fitness programs allow students to gain an appreciation of the benefits of physical well-being, which include body weight control, stress management and physical well-being. If successful in their own personal fitness program, students may gain self-esteem and self-confidence.

Second, colleges and universities should offer a Wellness Lifestyle program option to their residence hall students. The trend of physical fitness can flourish in college. If many students are involved, then the opportunity for educating those who are not participants in fitness programs exists. And beginning a fitness program in college, many students will continue to maintain their physical fitness throughout their lives.

Finally, survey residence hall students annually to assess their fitness center participation, academic progress and overall fitness lifestyle. These results may provide suggestions for programmatic changes within residence hall fitness centers or Wellness Lifestyle programs.

These implications suggest the positive influence of fitness programs to the individual student. Today, fitness is more than a walk in the park. Fitness and physical well-being of individuals can shape their daily lives. Students need this avenue as a part of their routine at a college or university to enhance their overall experience.

By Floyd Hoelting & Robert Navarro

REFERENCES

1. Ardell, D. (1977). High level wellness: An alternative to doctors, drugs and disease. Emmaus, PA: Rodale Press.

2. Broussard, L. (1994, February 28). Fitness alternatives stack up for better health. The Pantagraph, (Knight-Ridder News Service). p. C1.

3. Jordan, P. (1993). Fitness Theory and Practice: The comprehensive resource for fitness instruction.

4. Office of Residential Life NASP Committee. (1986-1992). Quality of Life Survey. Normal: Illinois State University, Office of Residential Life.

5. Peterson, J.A., & C. Bryant (1991). Take 10 exercises and don't call me in the morning. Fitness Management , pp 31-33.

6. School of Public Health. (1993, March). The best workout: Free weights vs. machine. Wellness Letter , University of California at Berkeley, p. 6.

7. Shillingford, J.P., & A. Shillingford-Mackin. (1991). Enhancing self-esteem through wellness programs. The Elementary School Journal , 91(5), 457-466.

8. Sivik, S.J., E.A. Butts, K.K. Moore & S.A. Hyde. (1992). College and university wellness programs: An assessment of current trends. NASPA Journal , 29(2), 136-142.

9. Wescott, W.L. (1991). You can sell exercises for weight loss. Fitness Management , 7(12), 33-34.

10. New York Times News Services . (1993, April). Women shaping up with free weights.

11. Yacenda, J. (1991). Cross-training psyche, styles and techniques. Fitness Management , 7(12), 33-34.

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