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QUALITY SPEAKS FOR ITSELF!
Types of Exercise Equipment…
It’s
important for you to understand the nature of the home exercise equipment and
what it will do, as well as its limitations.
Once this is clear, you’re in a position to consider your needs and
goals, on your way to making an informed decision.
Aerobic or Cardio Exercise Machines
An exercise is
"aerobic" or "cardio" in nature 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 (i.e. running, walking, and climbing). Other exercise forms
incorporate the upper body as well. For example, using hand weights while
walking on a treadmill. Aerobic exercise
builds healthier hearts and lungs, helps you resist many diseases, increases
endurance, tones exercised muscles, burns calories, and actually helps you live
longer.
HEART-RATE MONITORING - Interestingly, many
exercisers, especially beginners, push themselves too hard when working
out. This can lead them to fatigue,
pain, and the abandonment of their exercise program. When you stay in your targeted heart range,
you tend to finish a workout refreshed, not exhausted. To accomplish this, heart-rate monitors are
now being used by people at all fitness levels to get the most out of their
workouts and fine-tune their training efforts.
Manufacturers report that more and more consumers are opting to include
heart-rate controls when they buy home exercise equipment or at least buy
additional self-contained heart-rate monitors.
In addition, heart-rate controls and heart-rate monitors offer a whole
new level of data that can be manipulated to educate, motivate, and entertain
consumers. The typical cost is as low as
$50 up to a few hundred dollars, but the payoff is a more effective training
program, the confidence that you’re working at the right level, and a quicker
realization of your goals.
TREADMILLS - Consumers spend more money on treadmills than
any other major piece of equipment. Among the reasons, the learning curve is
extremely low, the exercise (walking or running) is natural, and 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 $500 to $5,000 or
more. Most books, magazines, and
consumer organizations that have tested treadmills say that you should pay at
least $1,000 to $2,000 for a good treadmill.
However, the major difference between a treadmill that costs $500 and
one that costs two to four times as much is durability; in the motors, the
construction, and the parts. A $500
treadmill is also unlikely to have sophisticated computer programming.
General Issues: Your weight, the number of exercisers, and the
intended use (walking, jogging, or running) can make a difference in the
treadmill you select. However, the more
durable and versatile a treadmill is, has a direct relation to how long you’ll
use it and how satisfied you’ll be.
Safety: Side handlebar mounted toggle switches make it safer and easier to
adjust the speed and incline on a treadmill in use. These switches prevent accidental slips and falls that can occur when users have no alternative
but to reach for the console.
Motors: Manual treadmills have no motors and tend to have steep inclines that force the user to
work hard to drive the belt and maintain the pace. Only users in top physical condition should
consider these machines. In contrast,
most motorized treadmills have two
motors. The lift motor raises and lowers
the running bed to create an incline (normally 10% to 12%), while the other
drives the belt, maintaining a constant pace.
The belt motor should be at least 1.5 continuous duty horsepower (don’t confuse with peak horsepower; see
Fitness Glossary). It should drive the
belt at a slow start speed (from 0.1 mph to 0.5 mph). Top speed depends on your intended use, but
most operate at 10 mph (a 6-minute mile) to 12 mph (a 5-minute mile).
Belt Widths and Lengths: Widths range from 17” to 22”, while lengths range
from 45” to 60”. You should compare
different sizes, but many people find they get a more comfortable workout from
belts that are wider (18” and up) and longer (50” and up).
Cushioning: An advantage of a treadmill over running outside is that properly
cushioned treadmills reduce impact.
Cushioning is especially important for people with knee, leg, or joint
problems. The bed should absorb shock
but not recoil. In addition, the belt
should not move from side to side due to the impact of moving feet.
Emergency Shut-Off: Most machines have this switch, which stops the
machine if you fall off of it. Some
machines can be turned on only by special safety keys. This allows you to control who may use the
machine.
Incline Option: Most treadmills can raise their running bed,
creating a steeper incline for a more intense workout. If this feature is important, just make sure it
is a motorized elevation with controls built into the console. Automatic controls cost more, but make for a
more enjoyable workout, since there is no need to get off the machine and
adjust the elevation.
Computer Feedback and Control Console: At the very least, you will
probably want to know your speed, distance, and the time expended. Much more sophisticated technology is
available, which many users 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, but they allow you to
create several different ones to your personal specifications. Look for consoles that are easy to read,
understand, and operate.
Heart-Rate Monitors and Controls: The newer trends in exercise
include highly accurate heart-rate monitors and controls, which are being built
into treadmills, stationary bikes, and ellipticals. The heart-rate
monitors can be divided into two types; contact or chest strap. While working out with a contact monitor, you hold or touch a bar built into the aerobic
machine. Sensors in the bar detect your
heart-rate and display the information on the console. Because they must distinguish between the
impulses of your heart from those of the muscles in your hand or arm, they are
less accurate and take longer to register the heart beat (particularly when
exertion is heavy). The chest strap monitor involves a
transmitter worn in a belt around your chest that transmits the information to
your aerobic machine. This type of
monitoring provides the most accurate results.
However, the best aerobic machines have heart-rate controls that make for a wise investment. They not only monitor your heart-rate and display
it on your console (through a contact device or a chest strap), but they use
your heart beat to control the intensity of the machine. If you aren’t exercising enough, the machine
speeds up or adds resistance and if you are overdoing it, the machine slows
down or reduces resistance. For example,
a treadmill, with heart-rate controls, makes constant, small adjustments in
speed or incline to keep the user in his or her target zone.
Smooth, Quiet Operation: Lack of noise and vibration can be important. You may want to hear the TV or listen to
music while working out.
Space-Saving “Fold” Feature: Some treadmills have running beds that fold
up (like a Murphy bed) for storage. If
this is important, you should also consider its ease of use.
Tips on Using Treadmills: Follow the directions you receive with the
machine. Once you’ve mastered the
controls and how to mount the moving belt, the principal challenge is getting
used to the belt length and width, overcoming the feeling you might step off
the belt. A little practice usually
takes care of that. Experiment with the
programming options. They can help keep
you interested and motivated, while getting you in better shape, sooner.
EXERCISE BIKES - Exercise bikes are the second most popular
form of aerobic exercise equipment, just behind treadmills. 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
aerobic machines, to achieve your target calorie burn.
Prices: Exercise bike prices can range from $200 (for a “no-frills workhorse”)
to $3,000 or more (for a “high-tech super cycle”). It is recommended that for a good exercise bike
you should look at machines in the range of $500 to $1,500.
Bike Styles: Upright bikes are similar in form to
traditional bikes and are still the largest sellers. In contrast, recumbent bikes are increasing in popularity. They have a chair-like or bucket seat that
provides comfort and lower-back support.
These bikes are built lower to the ground, with the pedals out in front
of you, instead of straight below. Best
of all, they allow for exercise at a lower level of working blood pressure.
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
Treadmill section for details).
Resistance: Three different systems are widely used: flywheels, air (bikes with fan
blades), and magnetic.
Other Features: Look for bikes that have a toe clip or strap to hold
your foot on the pedal. Some bikes allow
you to change the seat angle, as well as its height. Sometimes a seat tilted forward is more
comfortable. Similarly, some models
offer interchangeable seat posts, offering a selection of seat styles for
different users. Users often prefer
adjustable handlebars if people of different sizes will use the bike.
Comfort, Fit, and Feel: Tall people should be sure the seat post is long
enough, stable, and at the proper length.
Also look for a bike with a smooth pedal action and low noise level.
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 hyperextending your
knee.
ELLIPTICAL MACHINES - Elliptical trainers offer a no-impact aerobic
workout. You stand on them, placing your
feet on special foot plates. Depending
on the machine and how you adjust it, you can run or walk or roughly mimic the
experience of stairclimbing or cross-country skiing. On some machines you can even do those
movements backwards. This may sound
complicated, but well designed elliptical machines are actually 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. Ellipticals allow
your feet to complete their oval path, without impact. By contrast, on a stationary bike your feet
go in a circle and on a stairclimber they go up and down. The motion on an elliptical trainer is in
between.
Prices: The most popular price levels are between $500 and $1,200, but prices can
also reach $4,500 or more.
Elliptical Trainer Styles: The machines available now are by no means all
alike. The shapes of the ellipses
vary. As mentioned, some allow backward
motion. 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. Some have movable bars with hand grips
to help work the upper body. Some machines
have an adjustable ramp that allows users to concentrate on different leg-muscle
groups. Ellipticals are also available
with heart-rate monitors and controls (see Treadmill section for details).
Using Elliptical Trainers: These machines have become very popular, perhaps in
part because they are new and therefore 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.
ROWING MACHINES - Rowing machines are about as close as a
machine can come to providing a full-body workout. They are also relatively inexpensive. Their drawbacks seem to be that the exercise
motion is unfamiliar for most people and requires considerable exertion if used
for an extended period. People with
problem knees or backs sometimes find rowing machines inappropriate.
Rowing Machine Styles: Piston models have two independent
rowing arms. You will get a decent
workout from these machines, but the motion isn’t really like rowing. Also,
they have little or no computer data displays, which is reflected in their cost
of approximately $200. Wind and magnetic-resistance models
provide a more realistic rowing experience.
Like water against oars, the harder you pull, the greater the
resistance. They are about six to eight
feet long, but can be folded up when not in use. These machines have computerized displays
that track distance, speed, calories burned, elapsed time, etc. With prices ranging from around $300 to $800,
they are well worth considering.
STRENGTH TRAINING EQUIPMENT
Working against resistance
or with weights has gained popularity in recent years. 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 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. The number of
women who weight train has more than doubled in the past decade, due to their
awareness that they can tone their bodies without getting bulky muscles.
HOME GYMS - Recently, as consumer interest in buying
multi-purpose home gyms increased, manufacturers have worked to make them
smaller and more versatile. The most
familiar of these machines use one or more weight stacks attached to a system
of cables and pulleys to provide resistance.
A “pin” is put into the stack at the weight you want to lift. These are called “selectorized”
machines. Other machines offer weight
resistance by using a system of elastic bands, placing plates of free weights
on a bar, using compressed air, and incorporating the user’s own bodyweight.
Prices: These machines are found to be easy and rewarding to use if 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 $200 to $4,000 or more. For serious exercisers, starting prices are
$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. Seats, arms, and other
features should be easily adjustable. Be
sure the machine provides adequate exercises for all the essential muscle
groups (i.e. chest, shoulders, arms, back, quadriceps, and hamstrings). There may even be add-on options, often for
leg exercises. Also, you should
understand any adjustments that are required for resistance settings and
attachment changes. Resetting various
attachments may be tiresome (if you have to move around a lot after each
exercise).
Quality: Look for solid quality and stability throughout, with upholstery
firmly sewn. The machine shouldn’t be
awkward to use, allowing for natural movements.
Since multi-gyms are larger pieces of exercise equipment, with many
parts, look for the best warranty possible and find out if the dealer will
deliver the machine.
FREE-WEIGHT EQUIPMENT - Exercisers have seen the
benefits of free-weight training, which include improved strength, greater
endurance, greater bone density, and reduced body fat. Beginners may find working with free-weights
a little intimidating or confusing, but many instructional sources 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. Don’t be too impatient if these weight
adjustments need to be made as you go from one exercise to the next.
Getting Started: A modest investment in adjustable dumbbell &
barbell sets and a good, “solid” bench will allow you to perform practically every
exercise required. This includes buying
a dumbbell set or selectorized dumbbells with a minimum single top weight of 20
– 25 lb., a 100 – 200 lb. dumbbell set, and a good, “solid” bench with an
attachment for leg extensions and leg curls.
Weights will cost up to $200 - $300, unless selectorized dumbbells are
purchased, which will increase the cost by $250 - $400. However, the cost of a good weight bench,
with a leg attachment, will range from $250 to $450 or more. Plan on the high end, if the bench includes a
preacher curl attachment and/or a lateral pull down.
Other Features: Look for collars and threads, with rubber gaskets,
that firmly hold the weights in place on the bar, but easily spin on and off
when needed. For best results the bench
or benches should have FID (flat, incline, & decline) positions to allow
for as wide a range of motion as possible.
Next Steps: Additional dumbbell and barbell weights can be added
as your strength, knowledge, and commitment towards strength training grows.
The source of the provided
information is a combination of the national study prepared by the Fitness
Products Council, a subcommittee of the SGMA (Sporting Goods Manufacturers
Association) and the opinions of the professional staff at A2Z Fit.com. SGMA
is composed of some 183 companies that manufacture and distribute exercise
equipment for institutions and consumers in North America.