One of the first steps to getting into shape is setting up a resistance training program to go alongside your cardiovascular program. Resistance training is defined as a specialized method of training that improves and increases muscular endurance. Machine weights, cables, free weights, and resistance bands are among the few specialized types of training.

• Machine weights are a great way to start due to the controlled movements of the machine. All you really need to worry about is how much weight and how many repetitions.

• Cables are a little bit tougher than machine weights because your movements are not controlled, thus allowing the body to be susceptible to injury if not performed correctly. Cables offer hundreds upon hundreds of different exercises for every muscle group of the body. I use cables for a huge portion of my personal workouts as well.
  

Stuck in traffic? Waiting for the doctor? Conference call will never end? Then it’s the perfect time to do some bicep curls. Well, it is if you have an iPhone. The new REPS iPhone app lets you use the phone as a virtual free weight to burn calories and tone muscle.

What is the difference between free weights and machine weights? They both can increase muscular strength and endurance as well as tone and define. So, which is better? Free weights (dumbbells) are a more advanced way of weight training while machines control your movement and limit your range of motion. The greater and more difficult the range of motion, the more effective the exercise is, due to the fact that your body has to work harder to perform that specific movement. Depending on the goal of the exercise, you can determine whether free weights or machine weights are more beneficial.