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PLANNING FOR AND BUYING EXERCISE EQUIPMENT
WHY BUY HOME EXERCISE EQUIPMENT?
A national study of more than 1,600 households discovered that exercise equipment is regularly used in 32.3 million American households—more than 33% of all homes in the U.S. Another 17.6 million homes (18% of the total) have exercise equipment that isn’t used regularly, primarily because they purchased inferior quality exercise equipment in sporting good or department stores.
A very large percentage of these individuals are now upgrading to higher quality fitness equipment that they will use on a regular basis.
Why did Americans spend nearly $6 billion on home exercise equipment last year? Convenience was mentioned by 65% of users, improved health by 43%, weight loss by 26% and privacy by 22%.
Do people really have to buy exercise equipment to achieve these goals? The answer used to be, "no.” But for millions of Americans, clearly, home exercise equipment has become the only realistic solution for people to exercise consistently. It can be used rain or shine, day or night, at a moment’s notice, the ultimate time management solution! State-of-the-art mechanical features encourage proper form and help maintain consistent levels of exertion. Feedback systems measure progress and provide motivation.
The overriding benefit of exercise equipment—as opposed to free-form exercise—is that the equipment is designed for its specific purpose. People use exercise equipment for the same reason they use any machine (a lawn mower, say): because it provides efficient, effective, faster and satisfying ways to achieve goals.
This guide, based on information from companies that manufacture exercise equipment, is intended to help educate you to the wonderful options that are available to consumers who are making buying decisions that, if pursued systematically, will be both beneficial and satisfying.
BUYING EXERCISE EQUIPMENT
“Becoming An Expert”
Planning For And Buying Equipment
6 Tips on Purchasing Fitness Equipment For Your Home
1. Expect To Pay For Quality.
Consider your purchase a long-term investment. Consumers often experience sticker shock when they learn the price of high-quality fitness equipment. Remember, you get what you pay for. Retail stores often have very high overhead, so beware.
2. Product Warranty.
Make sure the product has a warranty and that there is a customer service telephone number and a staff to answer any questions you may have. Also, compare warranties among companies...they are not all the same. A 90 day Warranty is poor, 1 year is good, 2 years is very good, 3 years is excellent, and although virtually impossible to find nowadays, Lifetime Warranties are the BEST!! I have successfully negotiated to offer a One-of-a-Kind Lifetime Warranty*, a $300.00 value, on every product that is sold through my nationwide network of CardioZone Distributors!!
3. Analyze Your Space Availability.
The area should be spacious as well as pleasant, with good lighting and ventilation. If you prefer watching television or listening to soft music while you exercise, make sure you have enough room for these entertainment devices.
4. Know Yourself.
Have a specific workout plan in mind and be committed to accomplishing it. If possible, work with a trainer to develop an appropriate program and set realistic and exciting goals.
5. Identify Other Family Members Who May Use The Equipment.
Remember, this is an investment. Consider whether other household members may also use the equipment and make sure it will accommodate them. Quality, as well as versatility are important issues if the product is going to be used by several members of the household with different goals.
6. Buy From A Knowledgeable Source.
It is best to buy from a source that specializes in exercise equipment. There, your chances are greater of finding trained salespeople who can assist you with your purchase, as well as advise you about your exercise program.
GUIDE TO EQUIPMENT TYPES
Cardiovascular/Aerobic Exercise Equipment
An exercise is "aerobic" when it involves repetitive motions at a fairly steady pace to elevate your heart rate, speed up your breathing and produce a sweat. Still, you should be able to sustain the pace. If you have to stop and catch your breath, you've been exercising too hard—in an anaerobic mode.
Also called "cardiovascular" exercise, an aerobic workout usually involves your leg muscles—running, walking, climbing. Other exercise forms incorporate the upper body as well. Swimming, for example, or using hand weights while walking on a treadmill, or a Dual Action Elliptical Cross Trainer with upper body arms.
Aerobic exercise builds healthier hearts and lungs, helps you resist many diseases, increases endurance, tones exercised muscles, burns fat calories and actually helps you live longer.
Treadmills
Consumers spend more money on treadmills (approximately 2 billion last year) than on any other major piece of equipment. Among the reasons: the learning curve is extremely low; the exercise—walking or running—is natural; you have an almost infinite capacity to adjust the level of exertion. Here are some important buying considerations.
Prices: Treadmills range greatly in price, from around $200-$400 for low-end “garbage” treadmills that fall apart, can be very dangerous, not to mention noisy and unstable. The recommended price range for an entry-level beginner treadmill is from $700-$1900 and up to $5,000 or more for an excellent quality treadmill. Advice from magazines and books that have tested treadmills also varies greatly. Some say that you should pay at least $1,000 to $1,500 for a good treadmill. Others have tested and recommended machines priced as low as $500. The major difference between a treadmill that costs, say, $500 and one that costs three times as much is durability: in the motors, the construction, the parts. A $500 treadmill is also unlikely to have a sturdy, safe frame, reliable computer, and will require much more service and expense to maintain. If only one 120-pound person is going to use the machine for walking and you don’t mind the instability of a wobbly frame or higher noise level, then a treadmill under $1,000 is an option. If 200-pounders are going to use the treadmill, a more durable machine will be necessary. The very best choice would be to take a moment, analyze your priorities and realize that you are investing in your health. Many manufacturers indicate weight limits for their treadmills. Without question, you should spend a little extra, and get a good quality exercise machine. Research has shown that people who purchase higher quality exercise equipment, get much more pleasure from it, use it much more, and ultimately get in better shape. If you think about it, it’s a small price to pay to get in the best shape of your life while pursuing a longer, healthier, and happier lifestyle!
Motors: Most treadmills have two motors. One drives the belt, maintaining a constant pace. The other, the lift motor, raises and lowers the running bed to create an incline. Manual treadmills have no motors. They tend to have steep inclines and force the user to work hard to drive the belt and maintain the pace. Manual treadmills are virtually obsolete because they are tedious to use and can be very stressful on your back, knees, and joints. The motor that drives the belt should be at least 1.5 horsepower, but horsepower ratings can be determined a couple of different ways (peak performance rating or continuous duty rating), so 1.5 hp is at best a rule of thumb. The treadmill should be reasonably quiet at higher speeds; the motor should not be whining or laboring; the motion of the belt should remain smooth. The motor should drive the belt at a slow start speed (from 0.5 mph to 1.0 mph). Top speed depends on your intended use; some go as fast as 12 mph (that’s a 5-minute mile).
Belt Widths and Lengths: Widths range from 17” to 22”. Lengths typically vary from 45” to 60”. Compare different sizes for comfort and price. Many people find that wider and longer belts provide a more comfortable workout.
Cushioning: One of the advantages of a treadmill over running outside is that properly cushioned treadmills reduce impact and trauma to the back, knees, and joints. Cushioning is especially important for people with existing medical problems, injury, pain or joint sensitivity. The bed should absorb shock but not recoil. Nor should the belt move from side to side from the impact of moving feet.
Emergency Shut-Off: Most machines have this switch, which stops the machine should you fall off it. Some machines can be turned on only by special safety keys. This allows you to control who may use the machine which is especially necessary when children have access to the equipment.
Elevation Option: Most treadmills have a feature that raises the running bed, creating a steeper incline for a more intense workout. A few years ago, you had a choice between motorized or “power” elevation with controls built into the console or a manual system that requires you to stop your workout, get off the machine and adjust the elevation, however due to the popularity of the power elevation feature, manual elevation treadmills have become virtually extinct. Motorized controls cost more, but make for a much more enjoyable and productive workout.
Computer Feedback and Control Console: At the very least, you’d probably like the console to tell you your speed, distance and the time expended. Much more sophisticated technology is available, which many consumers like because it provides variety, motivation, distraction from the work at hand and evidence of improving physical condition. Not only do the most advanced consoles offer you a variety of pre-programmed workouts, they allow you to create several different ones to your personal specifications. Some even have digital quarter mile oval tracks to give you a visual display of your progress as you run around a simulated track. One of the newest features on state of the art treadmills is heart rate interactive training (see next). Look for consoles that are easy to read, understand and operate.
Heart-Rate Monitors and Controls: There are two types of heart rate monitors: contact monitors or sensors are those you wrap your hands around while working out. Because they must discern the impulses from your heart from those of the muscles in your hand or arm, they are less accurate (particularly when exertion is heavy) than wireless chest monitors that involve a transmitter worn in a belt around your chest that transmit the heart rate via a wireless signal back to the console on the treadmill. Contact heart rate sensors can also be inconvenient and uncomfortable for walkers and runners as the user is unable to swing their arms naturally when grasping the sensors on the front rail of the treadmill. The ultimate heart rate feature is called Heart Rate Controlled/Interactive Technology whereby the equipment will automatically adjust the machine’s intensity to keep your heart rate in your Maximum Fat Burning or Cardiovascular Zone. Besides being the most scientifically efficient way to exercise, this feature prevents the user from cheating, thus you cannot “trick” the machine. For example, if the user grabs hold of the side rails for additional help because he or she is tired, thus reducing their heart rate, the machine will automatically increase the elevation until the user’s heart rate returns to their Maximum Fat Burning or Cardiovascular Zone. This is not only fascinating technology but really makes sure you get the job done safely and efficiently!
Smooth, Quiet Operation: Lack of noise and vibration can be important. You may want to watch TV, listen to music, or even talk on the phone.
Space-Saving “Fold” Feature: Some treadmills have running beds that fold up (like a Murphy bed) for storage. When these treadmills first came out back in the mid to late 1990’s, they were not as sturdy as conventional “non-folding” treadmills. However, manufacturers have developed more sophisticated engineering and patented structural designs whereby today, the best folding treadmills are just as sturdy as the non-folding type, known as “conventional treadmills.”
Tips on Using Treadmills: Follow the directions you receive with the machine. Once you’ve mastered the controls and feel comfortable walking or running on the moving belt, the principal challenge is getting used to the belt length and width and overcoming the feeling you might step off the belt. A little practice usually takes care of that. It’s just like riding a bike. In no time, it will become second nature to you. Experiment with the programming options; they really can help keep you interested and motivated—and help you get in better shape sooner.
As with any quality piece of fitness equipment for the home, compare warranties and find out if the distributor can arrange for shipment of the product to your home.
Stationary Bikes
Over the years there have been many new types of fitness equipment innovations introduced to the market. Some have been short-lived gimmicky products and others are legitimate products that are here to stay. But through thick and thin, people have always tried different products to achieve the maximum comfort, motivation, and results, but stationary bikes have once again come roaring back to the forefront as one of the most legitimate and practical pieces of fitness equipment. Bikes are popular because the exercise motion is familiar, beginning exercisers can set an easy pace, and because relatively inexpensive models are available. Some people like bikes because it’s easy to read while exercising. The biggest drawback with bikes is that they can become somewhat uncomfortable during a long workout. Also, because you are seated instead of bearing your full body weight, it may take longer on a bike than on other cardiovascular machines to achieve your target calorie burn not to mention that the “non weight-bearing” facet of the exercise makes the perceived effort more difficult for many user’s. As opposed to “non weight-bearing” exercise machines, such as treadmills and elliptical machines, whereby the user must move their own body weight, thus requiring the recruitment of more muscle groups and ultimately burning more calories with less perceived effort. Perceived effort is the difficulty or ease of performing a given exercise.
Prices: The book, “Fitness for Dummies” (IDG Books), reports that prices can range from $200 for a “no-frills workhorse” up to $3,000 for a “high-tech super cycle.” The Consumer Reports Buying Guide gives a range of $200 to $1,500. The “Consumer Digest Buying Guide” recommendations ranged from $324 to $1,999.
Bike Styles: Upright bikes are similar in form to traditional bikes. Historically, this was the most popular and largest selling style, although recumbent bikes have now become more popular due to the attraction that you can sit in a comfortable reclining padded chair while burning fat. That concept is very appealing to just about anyone!
Semi-recumbent bikes have a chair-like, or bucket, seat that provides more comfort and lower back support. The pedals are out in front of you instead of straight below. For people that enjoy reading while exercising, this style of bike also makes it very natural and easy for the user.
Recumbent bikes are built close to the ground. Pedals are well in front of you, almost level with your chest. They permit you to exercise at a lower level of working blood pressure.
Dual-action bikes have movable handle bars or arm handles. Using them during your ride increases the intensity of the workout and provides some upper-body exercise.
Feedback Mechanisms: At the minimum, you should have a speedometer, odometer and timer. Much more sophisticated programming is available. Bikes are also available with heart-rate monitors and controls. See the “Feedback” section under TREADMILLS and “Heart-Rate Monitors”.
Resistance: Four different systems are widely used: flywheels (bikes with a friction strap that tightens when you turn a knob), air (bikes with fan blades), magnetic resistance and the top of the line is electro-magnetic technology. Magnetic and electro-magnetic technology offer the smoothest, most gentle, quietest and luxurious ride of the various types of drive mechanisms.
Other Features: Look for bikes that have a toe clip or strap to hold your foot on the pedal. All bikes allow you to change the height or length of the seat; sometimes a seat tilted forward or slightly upward is more comfortable and most upright bikes allow for this adjustment. Adjustable handlebars often are preferred if people of different sizes will use the bike. On recumbent bikes, side handlebars are the most desirable as this is a more natural location to place your hands as opposed to handlebars in front of you. Most high quality recumbent bikes offer both side and front handlebars. Look for the higher quality models with the side handlebars that incorporate contact heart rate sensors for to help you keep your heart rate in your Maximum Fat Burning or Cardiovascular Zone.
Comfort, Fit and Feel: Tall people should be sure the seat post is long enough and, at the proper length, stable. The pedal action should be smooth and consistent, without catching, at various resistance settings. Pay attention to the noise level and vibrations.
Tips on Using Stationary Bikes: Proper leg extension is important. The knee should be slightly bent—not absolutely straight—when the pedal is at its maximum distance from your body. This positioning provides the best workout for your muscles while avoiding the possibility of hyper extending your knee.
Elliptical Cross Trainers
These newer machines were introduced in health clubs in 1995, where they have become very popular. Home versions began appearing in 1997, and are now available at a wide range of prices with a wide range of features. Elliptical trainers offer a no-impact aerobic workout. It is a hybrid between four different exercise machines: a treadmill, stair climber, stationary bike, and skier. You stand on the machine, placing your feet on special foot platforms. Depending on the machine and how you adjust it, you can run or walk in an elliptical motion. On some machines you can even do those movements backwards. This may sound complicated, but good versions of the machines actually are easy to learn to use. An “ellipse” is an oval shape, and this roughly describes the path of your feet as they rise going forward, then sink as they move behind your body. When you run or walk, your feet begin to create an ellipse, but the motion is stopped when your feet hit the ground or the treadmill belt. The Elliptical cross trainer allows your feet to complete their oval path without impact. By contrast, on a stationary bike, your feet go in a circle, on a stair climber they go up and down. The motion on an elliptical trainer is in between. Some of the newer high quality elliptical Cross Trainers now offer a Total Body workout by incorporating upper body arms that tone and sculpt the biceps, triceps, chest, back, shoulders, abdominals and obloques (love handles).
Prices: The most popular price levels are between $500 and $1,500, but prices can also reach over $5,000.
Elliptical Trainer Styles. The machines on the market now are by no means all alike. The shapes of the ellipses vary. As mentioned, some allow backward motion; others don’t. Some feature independent action, others have dependent action (in which the force of one foot drives the other). Some feature variable resistance for the lower body; others don’t offer this feature. Some have movable bars with hand grips to help work the upper body. Some machines have an adjustable ramp which allows the user to concentrate on different leg-muscle groups.
Using Elliptical Trainers. These machines have become very popular in health clubs, perhaps in part because they are new and therefore seem fun. Their versatility is appealing since you can change your pace and stride easily in the middle of a workout.
Elliptical trainers provide non-impact exercise that can range from fairly easy to quite strenuous. Beginners may be intimidated at first but good elliptical trainers are appropriate for all fitness levels. As a home machine, their versatility may be an advantage if more than one person will be using the equipment.
Guide To Equipment Types
Stair Climbers
About 16 million people exercised on a stair climber in 1997. However, ever since the introduction of one of the newest and most popular equipment categories, the Elliptical machines, stair machines sales have diminished dramatically from 2000-2002, becoming almost extinct in most parts of the country. Some people have trouble getting used to stair climbers (also called steppers), and beginners may find them too strenuous. People with bad knees sometimes have trouble on stair climbers. Many others, however, take to them quickly. They like them for low-impact calorie burning. Because your feet never leave the “steps,” you remain securely positioned on the machine and can easily watch TV or read while working out.
Stair climber Styles: Hydraulic, or manual, steppers are less expensive versions in which pistons under air pressure regulate the stepping movement. The feeling here is quite different from what you experience on a health club machine. These lower quality units are virtually unavailable in the market any longer.
Motorized, or electric, stair climbers provide action similar to what is available in most health clubs. That is, the motor controls the movement of the steps.
There are two types of stepping action known as dependent and independent foot action. With dependent action, your foot pushing down on one pedal raises the opposite pedal. This version does not offer nearly the quality workout as the more desirable independent variety. With independent action, there is no such relationship; you must lift your lower foot. Independent action provides a more strenuous workout than dependent action.
Prices: Hydraulic stair climbers range in price from $200 to $1,200, says “Fitness for Dummies. Motorized steppers cost $1,500-$4,000 or more.
Feedback Mechanisms: At minimum, you should get a system that reports your pace, the distance covered, floors climbed and the time elapsed. Most fans of stair climbers like to monitor the calories they burn and enjoy being able to adjust the intensity and type of workout. Many new stair climbers have built-in heart-rate monitors and controls.
Other Features: Steps should have self-leveling pedals and operate parallel to the floor at all times whereby some less desirable models have tilted or non self-leveling pedals that don’t actually simulate “actual stairs;” the step platforms should be covered with gripping material and be large enough so you don’t slip off. Hand rails should provide similar protection. Movement should be smooth and quiet. Unit should be stable. The ease with which it can be moved around your home may be important.
Tips on Using Stair climbers. Stand up straight. Don’t stand on your tip toes. Don’t lean on the console or brace yourself on the handrails; this cuts your calorie burn. Take natural, steady, steps, about eight inches deep, not lots of fast, small ones.
Guide To Equipment Types
Rowing Machines
Since rowing machines peaked in popularity back in the late 1980s, they have become a less and less viable alternative to other more enjoyable and less tedious exercise machines such as treadmills, elliptical machines and stationary bikes. Their drawbacks seem to be that the exercise motion is unfamiliar for most people and requires considerable exertion if used for an extended period. In other words, this is an exercise for the hardy athlete. People with problem knees or backs sometimes find rowing machines inappropriate and uncomfortable.
Rowing Machine Styles: There are two popular types. The piston models have two independent rowing arms. You will get a fair workout from these machines if you can endure the tedious motion, which doesn’t simulate actual rowing at all. They cost about $200 and have little or no computer data displays.
Resistance: Four different systems are used: pistons, wind-resistance (rowers with fan blades), magnetic resistance and the top of the line is electro-magnetic technology. Wind-resistance pulley models provide a realistic rowing experience. Like water against oars, the harder you pull, the greater the resistance created by the flywheel. Magnetic and electro-magnetic technology offers the smoothest, most gentle, quietest and luxurious action of the various types of drive mechanisms. Rowing machines cost between $200 and $2500 and have displays that count strokes per minute, total strokes, calories, calories per hour and elapsed time. These machines are about eight feet long, but frequently fold up to take up less floor space when not in use.
As with any quality piece of fitness equipment for the home, compare warranties and find out if the distributor can arrange for shipment of the product to your home.
Cross-Country Ski Machines
Although there was dramatic growth in the use of these machines in the early 1990s, they have now become virtually extinct. Cross-country ski machines have a reputation as excellent aerobic conditioners and calorie burners, but most people find them very awkward and extremely tedious to use.
Prices: If you can find them, ski machines can sell for $200-$1,500.
Ski Machine Styles: Check whether the ski action is dependent (one leg striding forward pushes the opposite ski back) or independent. Although the former may be easier at first, most users ultimately prefer the latter. Machines should have grips or poles for upper body exercise. Some machines have an elevation feature.
As with any quality piece of fitness equipment for the home, compare warranties and find out if the distributor can arrange for shipment of the product to your home.
Heart-Rate Monitors and Controls
Elite athletes have used heart-rate monitors for years to fine-tune their training efforts. Now they are being used by people at all fitness levels to get the most out of their workouts.
In one of the newer trends in exercise, highly accurate heart-rate monitors and controls are being built into treadmills, stationary bikes elliptical cross trainers and stair climbers. Heart rate controls use your heartbeat to set the resistance and/or speed of the machine. If you aren’t exercising enough, the machine speeds up; if you are overdoing it, the machine slows down.
Heart rate monitors work this way: a comfortable elastic strap is worn around your upper rib cage. It transmits a wireless signal of your heart rate to a watch-like monitor on your wrist. These monitors can be very accurate—some have tested 99.97% accurate when compared to an electrocardiogram. The simplest basic devices, which cost about $50, register the user’s current heart rate. However, more complex monitors are available at higher costs of up to $300-$400.They will beep when you are exercising out of your zone, function as a stop watch and even a calorie counter. One very sophisticated model for serious cyclists can be linked to the bicycle wheel to report current pace (revolutions per minute) and miles per hour. It will also give you the altitude. It stores data that can be downloaded into your computer training diary.
Another form of heart-rate monitor is called the contact monitor. Here you hold or touch a bar built into the aerobic exercise machine. Sensors in the bar detect your heart rate and display the information on the console. Contact monitors are generally considered less reliable than those with chest transmitters, and take longer to register the heartbeat.
Heart rate controls may gather data through a chest strap or a contact device. Here the information is transmitted directly to the treadmill, bike, elliptical cross trainer, or stair climber, which not only displays it on its console but also uses it to control the intensity of the workout. A treadmill with heart-rate controls, for example, makes constant, small adjustments in speed or incline to keep the user in his or her most productive Target Fat Burning or Cardiovascular Zone.
Manufacturers report that more and more consumers are opting to include heart-rate controls when they buy home equipment. The typical cost to the consumer is $100-$200. The payoff is a more effective training program, the confidence that you are working at the right level, a quicker realization of goals, and enhanced motivation.
Interestingly, many exercisers, especially beginners, tend to push themselves too hard when working out. This can lead to fatigue, pain and dropping out. When you stay in your training zone, heart-rate control proponents say, you tend to finish a workout refreshed, not exhausted. In
Strength-Training Equipment
Working with weights or against resistance has gained popularity in recent years as research has shown that muscular strength contributes significantly to a healthy and active life for people of all ages. “Strength training is the closest thing there is to the fountain of youth,” wrote the Harvard Health Letter in 1997.
In addition to contributing to strength and endurance, weight training has proven to be an effective means of preserving bone density and reducing osteoporosis. Building muscle is also linked to weight control, since muscle burns more calories than fat. In fact, every pound of muscle burns 50 calories of fat per day! As we age, we atrophy one-half pound of muscle every year as an unfortunate result of the aging process. The reason most people have gained weight over the past 10 years is simply, they have lost 5 pounds of muscle and hence are burning 250 fewer calories each day. There is only one way to offset this phenomenon and permanently speed up the metabolism and burn more fat/ calories 24/7, and that is by adding muscle by strength training. The number of females who work with free weights has more than doubled in the past decade as women have become aware that they can tone their bodies without getting bulky muscles.
Multi-Purpose Home Gyms
Multi-purpose home gyms have grown in popularity in recent years. As consumers have shown more interest in buying these machines, manufacturers have worked to make them smaller, more versatile, and more affordable.
Perhaps the most familiar of these machines use one or more weight stacks attached to cables and a system of pulleys to provide resistance. You put a “pin” into the stack at the weight you want to lift. These are called “selectorized” machines. But machines using other forms of resistance are available and each have their proponents. Some use a system of “bow” rods or elastic bands for resistance. Others involve placing plates of free weights on a bar. Some use compressed air to provide resistance; others incorporate the user’s own bodyweight but none compare to the quality, safety and smoothness of a traditional weight stack “selectorized” home gym.
Prices: People find these machines easy and rewarding to use when they are sturdy, easily adjustable and allow smooth, natural motions for all the major muscle groups. Weight-stack machines are available in a broad range of prices, from several hundred dollars for low quality units up to several thousands for the best models. Several publications have recommended starting prices for serious exercisers at $1,000 or more, but less expensive models are available and are worth examining.
Finding the Right Model: Comfort, fit and natural motions are extremely important. If it doesn’t feel “right,” you may never get used to it. Seats, arms and other features should be easily adjustable.
Be sure the machine provides adequate exercises for all the essential muscle groups: chest, abdominals, arms, shoulders, back, quadriceps and hamstrings. Some machines have add-on options, often for leg exercises such as the seated leg press/calf extension station. Another popular add-on option is the Vertical knee raise/Dipping station for abdominals and arms.
Be sure you understand any adjustments you will have to make in resistance settings and attachments while working out. You may find it tiresome if you have to move around a lot to reset various attachments after each exercise. The ideal multi-gyms now have “no cable change” designs whereby every exercise function is cabled directly to the weight stack. This not only makes the workout much less tedious, but more enjoyable and saves a lot of time.
Look for solid quality and stability throughout. The machine shouldn’t tip or vibrate when you use it. Upholstery should be firmly sewn.
As with any expensive piece of equipment for the home, compare warranties and find out if the retailer will deliver the product to your home.
Free Weights
Working out with free weights—barbells and dumbbells—is one of the single most popular fitness activities in the U.S. Approximately 50 Million Americans participate on a regular basis. Both men and women have greatly increased free-weight training during the past decade. The benefits include improved strength, flexibility, greater endurance, greater bone density and reduced body fat.
Beginners may find working with free weights a little intimidating or confusing, but many good books, videos and personal trainers are available. Unless you have a lot of space for your own weight room, you’ll probably buy barbell and dumbbell sets that allow you to change the amount of weight on each bar. Some people become impatient with the need to make these adjustments as they go from one exercise to the next and opt to buy complete fixed-weight dumbbell sets in 5 pound increments.
Getting Started: A relatively modest investment in an adjustable dumbbell set and good, solid bench can set you up to perform practically every exercise required. For a total of $250 to $400, you can acquire a 40-pound dumbbell set, a 55-pound set of additional weights and a good bench with an attachment for leg extensions and leg curls.
The 40-pound dumbbell set would contain two bars and collar weighing 5 pounds, four 5-pound weights and four 2 1/2-pound weights. (This might cost approx. $60.) The additional eight pack (approx. $40) would contain four 10-pound weights, two 5- pound weights and two 2 1/2- pound weights. The entire setup puts up to 45 pounds on each dumbbell and permits even a well conditioned person to perform curls, presses, flies and lunges. Mounting the weights on the bench attachment allows you to work your quads and hamstrings. (Bench and attachment could cost up to $250.)
Other Features: Test the collar and threads which hold the weights on the bar; the collar should spin easily and hold tight. Rubber gaskets on the collar help keep the weights firmly in place.
Next Steps: Additional dumbbells and barbells can be added as your strength, knowledge and commitment grow.
Elastic Bands
Elastic bands or tubes for toning muscles are probably the least expensive and most convenient form of weight resistance training. They are available as single bands or in kits. Sometimes a bar, special handles, a video with training movements and other accessories are included. Prices may range from around $10 to $100 or more, depending on the number of bands and accessories. Bands are light-weight, go-anywhere, store anywhere exercise equipment. However, they often feel uncomfortable in certain movements to casual users. They also can wear out or lose some of their tension. Many people prefer multi-purpose home gym machines or free weights, feeling they provide a better measure of the progress being made.
Spot Toners and Specialty Equipment
There are many exercise products on the market that target specific body parts or muscle groups. Abdominal trainers are a popular example, but equipment and machines also are available for thighs, the buttocks, legs and arms. In addition, equipment to facilitate or encourage stretching is growing in popularity.
It is probably easy to dismiss these devices as “fad” products, unnecessary or of little value, but that may not be entirely fair. Certainly they do not provide a complete workout and any suggestions that they will melt away pounds and leave you with a lean, muscular body should be recognized for the empty promises they are. On the other hand, the equipment often does what it says it will do. Most ab trainers will train abs, for example. Stretching devices help people stretch.
While ab-trainers are not essential for most people, they may benefit hose with bad backs or necks. They may help people who have never exercised before. They may provide motivation for many others. Use of a “spot toner” may help lead deconditioned people to more complete exercise programs.
What’s important for consumers is to understand the nature of the equipment and its limitations, to be sure they know what it will do and what it won’t do—indeed, this goes for all home exercise equipment. Once there is clarity on that score, consumers are in position to weigh their own needs and goals and make an informed decision.
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Copyright © 2003 [R&R InfoSystems, Co.]. All rights reserved.
Revised: 02/01/07
