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Innocent Choga : Fitness
In a well-equipped gym someone starting on an exercise programme might get confused about the choice of facilities to use: Machines or free weights? Barbells or dumbbells or even bodyweight for exercises, which would be best? The choice of facilities depends on individuals’ preference and their goals. A wide array of facilities should not perplex us, but should assist in curbing boredom and preventing default by providing

variety.

Therefore if one has no handicaps such as disabilities it would be ideal to use all of these facilities in varying proportions at different stages of training.

All these facilities have their own advantages and disadvantages. Machines are more expensive than free weight and take up more space. Free weights do not require maintenance and will last forever.

Machines require a lot of accessories; benches, handles and ropes. Free weights require auxiliary basic stationery equipment like flat, incline and decline benches as well as stands.

These will enable one to exercise in different positions and work the muscles from all angles. This is necessary particularly to the hardcore trainer.

Since their invention, barbells and dumbbells have stood the test of time, and it seems they will never be replaced as they have a unique role that cannot to be taken over by the machines.

Free weights also help in the development of balance, control and coordination. The degree of strength acquired by the use of free weights is much greater than when using machines.

Although dumbbells are a shorter version of the barbell and both are free weights, the two items have different roles. Dumbbells allow for more flexible movements than bars and machines and can therefore be used for cross training purpose by individuals whose sports disciplines require greater flexibility. They allow you to stretch beyond a point that is in line with the muscle being worked.

Dumbbells also allow one to contract beyond the normal point as compared to barbells and machines. Light dumbbells can work out the whole body as they are at times used in aerobic pump up sessions.

The use of bars provides for much greater strength than when using dumbbells. By using barbells two limbs are lifting the weight together and one stronger side will cover for the weaker side. This may cause injuries if one is lifting very heavy weights when the strength between the sides is very uneven, as more weight is shifted to the stronger side.

Dumbbells on the other hand allow one to use unilateral movements; each limb will lift a particular weight on its own and this usually exposes the weaker side and helps in correcting the situation thereby building symmetry or unison in strength and size of the limbs involved.

Free weights provide the basic solid foundation for those hardcore trainers who require strength and mass.

Machines are necessary at an intermediate stage where there are used to bring up lagging parts and improve proportions thereby fine tuning the already attained mass. Machine exercises help to define muscles because of the constant tension.

At an advanced stage one will combine the use of weights and machines equally to provide variety and increase or maintain motivation.

For example, in a bicep workout you can start with the basic and compound barbell curl which works the entire biceps followed by machine preacher curls which works the lower biceps and then the dumbbell concentration curl for the upper biceps.

The following week you use dumbbells for the basic curl, the barbell for the preacher curl and the cable machine for concentration. In the third week you change the exercises by using the remaining combination. That way you look forward to completing the cycle and by the time you have completed the cycle you already dearly miss some movements which will seem new to you. Because you have another three weeks before you perform them you are likely to work with maximum zeal and effort. Apart from that the muscles will react favourably since they cannot adapt to any one form of exercise that is applied once in three weeks.

Machines provide a balanced form of resistance that conforms to the normal strength curves of the muscles involved. Most machines are designed to exercise specific areas whereas with free weights one can exercise the whole body.

In some instances the range of motion and continuous tension can be determined by the tightness of cables or the way the machine is made by the manufacturer.

This makes constant maintenance a must. A properly maintained machine will provide continuous tension something that is also of benefit to wrestlers and gymnasts whose movements involve a lot of tension.

A combination of machine exercises for a full body workout will enable one to accomplish a session within a minimum outlay of time. One simply moves from one machine to the other. Instead of picking up and placing weights on equipment one simply adjusts weights with the aid of a pin and there are no chances of injuries through dropping of weights on one’s feet.

For rehabilitation purposes machine use is recommended, then followed by exercises using bodyweight before embarking on free weights.

Guest

My guest, Thomson Matenda is popularly known by his nickname “Rubberman”. He is a qualified drill and weapon handling instructor who used to work in the Zimbabwe Republic Police. He acquired this nickname through his gymnastics exploits during his performances at ZRP mass displays, where he was once a centre of attraction. He has also coached gymnastics at various institutions.

During our first meeting he invited me to attend his Thompson Fitness boot camp unfortunately I failed to attend. Chipo Mutedzi a school physical education teacher from Mutare who came over to Harare during the previous school holidays to learn the ropes from him confirmed the toughness and popularity of his sessions.

His boot camps are attended by hundreds of women from all around the country. Ladies constitute 95, 9 percent of his clients. His target is individuals with diabetes, those with high blood pressure, the physically challenged and those who want to lose weight.

Matenda’s gym does not have any equipment. Exercises are done with bodyweight only and during boot camp sessions he uses huge truck tyres. It is not that Matenda does not believe in equipment but he feels he has a duty to cater for those who for one reason or another do not want to or cannot use such equipment. Gym equipment needs a lot of space and it is expensive. Its installation means a hike in fees in order to get a return on investment. His intention is to encourage people to exercise with available resources.

Matenda has a degree in Physical Education and Sport and he also holds a certificate in prenatal and postnatal fitness training acquired through a South African institute. He says he is planning to go for a Masters degree.

After completing his degree he was invited to go to German in 2006 to train the Kaizer Sutton football second team. There he learnt a lot. Subsequently when he returned home he became personal fitness trainer to Clemence Matawu, Justice Majabvi and Edward Sadomba. Matawu became soccer star of the year during that period. He then worked with Dynamos in 2007 when they won their first League title after a ten year dry spell. He also worked with Black Mambas, Buymore and the ZRP during SAPCO Games.

His ante- and post natal certificate was acquired with a view to aid continuation in his works with his female clients so they can continue exercising with him during and after pregnancy as this is a time that many drop off and never resume fitness programmes.

He does not prescribe specifics for any of his clients but he leaves that to dieticians and other experts trained in that field. As an example he said it is particularly tricky and inappropriate for a fitness trainer to prescribe a diet programs for a pregnant client, but one can only advise on the basics.

Thompson has invented his own Sungura aerobics which he unveiled some time back in Kambuzuma, but the official launch is in August. His motto is “We breathe sweat”.

Thomson Matenda is married to Lillian. Of their four children Lillian, Meliah, Progress, and Nigel, Progress is the most hyperactive taking part in rugby, soccer, and athletics at school.

Like Matenda I strongly advise anyone embarking on a training program to consult their doctor before they start and engage a dietitian for weight loss or gain advice.

Email;[email protected] Innocent Choga is a six time National Bodybuilding Champion with international experience. He is studying for a science degree in Physical Education and Sport.