A question for all the physiotherapist people...

[Muzza_77 0]

Hey, my uncle bought a weight machine. You know the same story. "I will get fit!" two weeks later it is still in the box. So since he isn't using it. I thought "Hey! I can use that to get stronger"

Now this isn't a normal weight machine, where you load weights onto it and you lift them. Ok, first understanding, using those machines have the potential to harm you?. Instead this is a weight machine that uses your own body weight. So basically with the machine you pull yourself up, your on a bed thing which is on rollers and slanted. You can pull yourself up in many positions, working on different muscles. So second understanding, this machine does have the potential to harm you, but it is much lower then the first method?

So can I hurt my self with this machine? I am going of the basis of "you can't hurt your self, when using your body a.k.a push ups and chin ups"

I am right or wrong? please correct me.

[Trooper 8]

It's hard to make a judgement based on your description alone. The knock against machines is that they force you to move the weight in a predetermined path no matter who is using it. This path, or groove, is different for everyone and can thus lead to injury. And since the machine is doing all of the lateral stabilization, you are not developing that important aspect of the movement. If this machine falls under the above criteria, then you should think about it. It can be part of a larger program, but bodyweight and freeweight exercises should form the foundation of any strength program.

There are less injuries during lifting than in practically any other sport BTW.

[hockeymom 2]

Muzza, I can't remember, are you a teen? Are you concerned about wrecking your growth plates?

[Muzza_77 0]

Yeah, I am a teen. 15 turning 16 in feb.

[Alias81 0]

So long as you take it easy and stretch before using it you should be fine, pretty sure I know which machine you mean.

[usahockey22 0]

Yea, I think I know the machine you are talking about...and it's not really something you could "hurt" yourself with, at least not as long as you use it how it's designed to be used.

Of course you always run the slight risk of straining or pulling muscles, if you use improper form, or too heavy weights, but that would be minimized with a machine, and quite unlikely...the main injuries that could occur with free weight lifting are hernias, damaging the back with heavy/improperly lifted weights (squats, deadlifts), hurting the joints/rotator cuffs...but lifting in general is pretty safe as long as you know what you're doing, use good form, and don't overdo it.

Bodyweight exercises are great for starting out, but using freeweights is a good thing to move onto when you are 16 or 17 years old I would say...there are some good exercises you can do just with your bodyweight, and no machine at all, that will help your strength and power for hockey:

Squats, Squat Jumps, One Leg Squats

Chinups/Pullups

Dips

Pushups, Exploding "clap" pushups

Hanging Rows

Situps and other core exercises

One of the main benefits of using free weights though, is you really develop a strong core...once you start doing heavy squats and deadlifts, you will be developing your abs, lower back, hip muscles all for the purpose of lifting weight, and supporting weight on your back...which is great for athletics. And if you train correctly, you will be much less likely to become injured in the future.

[Muzza_77 0]

Yep that is the machine! nice work finding it.

Fantastic, I can use it! right now i do pushups, squats, chinups, supermans and sit ups all using my own body weight. I can do about 50 pushups and only 4 chinups. Can you tell which one I have been doing for longer?

I will start using free weights next feb when I turn 16.

By the way. What are "dips" and "hanging rows"?

Now how to set the machine up?...

[usahockey22 0]

By the way. What are "dips" and "hanging rows"?

Dips are for chest/shoulders/triceps, and are an excellent upper body exercise...

You need 2 parallel bars about shoulder width apart, and then you basically hold yourself above teh bars, then lower your body down and back up...

http://www.shapefit.com/chest-exercises-dips.html

"Hanging Rows" are like chin-ups except on a horizontal plane...find a bar about 3 feet off the ground, then lie down underneath it, facing up. Grab the bar, keeping your legs and back straight, then pull yourself up using only your arms until you touch your chest to the bar...like an upside down pushup, except youre pulling. You can also add weight, although barbell rows will be a better substitute when you start lifting.

[biff44 0]

Yeah, you can still hurt yourself, as there are certain muscles that even an expert athlete might only use a 5 or 10 lb weigth plate to perform.

But the main exercises, you are probably ok doing. Just go slow. Use the lightest weight (flatest incline for the board) at first, and when you can do 20 reps without that body part falling off the next day, increase the weight.

If you want to go cheap and still be ripped, check out this body weight only dvd or book:

http://www.dragondoor.com/dv015.html

[Trooper 8]

Yeah, I am a teen. 15 turning 16 in feb.

You can lift now. There is no danger of damaging growth plates or anything like that. Those theories have been disproven as there was never any evidence to support it.

[hockeydoc 0]

Yeah, I am a teen. 15 turning 16 in feb.

You can lift now. There is no danger of damaging growth plates or anything like that. Those theories have been disproven as there was never any evidence to support it.

Trooper you never cease to amaze me!!

You most likely won't hurt your growth plates on machine excersises. It is kind of funny for a hockey player to be worried about hurting themselves. It is much more likely you could break a bone affecting your growth plate on the rink.

No true medical professional denies the affect of damaging growth plates. Not a theory, but science. Trooper you need to stop reading all those authors you've quoted in other threads, or stop smoking whatever it is your on, 'cause they've got you all jacked up...

[Muzza_77 0]

Thanks everyone!

[Trooper 8]

Yeah, I am a teen. 15 turning 16 in feb.

You can lift now. There is no danger of damaging growth plates or anything like that. Those theories have been disproven as there was never any evidence to support it.

Trooper you never cease to amaze me!!

You most likely won't hurt your growth plates on machine excersises. It is kind of funny for a hockey player to be worried about hurting themselves. It is much more likely you could break a bone affecting your growth plate on the rink.

No true medical professional denies the affect of damaging growth plates. Not a theory, but science. Trooper you need to stop reading all those authors you've quoted in other threads, or stop smoking whatever it is your on, 'cause they've got you all jacked up...

I'm glad you're amazed

Please check your proofreading skills. I never said damaging growth plates wouldn't be detrimental to anything, of course it would. I said weight-bearing exercises have not been shown to stunt growth or damage growth plates. The kid is almost 16 years old, he can certainly lift free weights, and can actually do so with intensity.

The American Academy of Pediatrics, the American College of Sports Medicine, and the National Strength and Conditioning Association all support strength training for kids — if it's done properly. Are these the authors I should stop reading? Because you failed to cite any authority in your rant.