Articles, Training Gear, Etc.

Home Gym Machines

There is quite a bit to consider before purchasing a home gym machine. Other than a piece of cardio equipment, a multi
station home gym will probably be the most expensive and largest piece of equipment to outfit your home gym. The most
important thing you should pay attention to is quality and workmanship. While it may seem like a good idea to purchase an
inexpensive machine from a department store or sporting goods store, it may turn out to be a costly mistake. Typically the
machines sold by these types of stores require a good deal of assembly. The more nuts and bolts that hold the machine
together, the greater the chance of the machine breaking apart or getting warped from regular use. The quality of the parts
probably won't withstand daily use for a long period of time. After a little over a year you'll probably be contacting the
manufacturer about repairs, or shopping for a new machine because the "bargain" is breaking. Often it is not worth the cost
for repairs after the warranty runs out. Quality is the way to go, even if it means a bit more of an upfront investment. Check
around for sellers of used equipment. Often you can find a high quality gym that was used in an apartment complex or
school that has been refurbished to a like new condition for a fraction of the price of a new one.
Some other things to consider are:

1. Your ultimate fitness goal- Is the machine capable of providing the resistance and versatility to keep you progressing
toward your goal? Will you quickly "outgrow" it and need to invest in something else? Does it allow enough different
exercises to keep your workouts varying and prevent boredom?

2. Your space limitations- If space is an issue, how much floor space will it take up? Does it have a moveable bench? Is the
entire machine portable? Will it fit in a corner or does it need to be positioned in the center of the room?

3. The number of users- Will the entire family use it (hopefully yes!!)? Will two or more people be working out at the same
time? If yes, then a machine with only one weight stack may not be sufficient. Is it easy to adjust the machine between 2 or
more users of different sizes?

4. The machine category- Basically there are 2 common types of resistance machines:

Cardio Equipment

Just like strength training equipment, there are many things to consider before making a cardiovascular training machine
purchase. In my opinion, the first consideration should be usage. Just because you have a nice piece of equipment at your
immediate disposal doesn't guarantee that you'll use it. It's no different than making monthly payments for a gym
membership: you'll only benefit if you use it. So before you even begin to weigh the differences between the different types
of cardio machines available, ask yourself if you will really use it regularly. Some other questions to ask yourself before
proceeding are: Are you currently exercising? Will the equipment be a back up plan mainly for inclement weather? Are you
switching from working out at a commercial gym to the convenience of your own home gym? Are you hoping and thinking
that if you have this piece of equipment at home that you'll now start a regular exercise program and stick to it?
A good cardio work out needs no more equipment than proper footwear and attire. Hiking, jogging, running, and swimming
are examples of aerobic exercise that require no equipment (except for a pool if you don't live near the ocean.)
If you are not already exercising regularly I recommend you get started on your program before making a cardio machine
purchase. Make sure that you will carve out time in your schedule to devote to exercise. Determine what mode (walking,
running, cycling, rowing, striding, etc.) you prefer. Be positive that you'll use the equipment for it's intended purpose after it
is in your home. Don't waste your time and money on an overpriced clothes rack that will end up at a garage sale in the
future. Once you are sure that making this investment is the way to go here are some topics to consider:

1. Your exercise preference: What form of cardio do you like to do? If walking, jogging, or running indoors is your thing,
then obviously a treadmill should be at the top of your list. Maybe you prefer cycling or like the gliding motion of an elliptical
trainer. If you are unsure, go to a local fitness equipment store that carries a variety of machines. A good store with a
caring, knowledgeable staff will allow you to try out the machines, and not just for a minute or two. You need to be on it long
enough to really get a feel for it. Spend enough time on it to feel which muscles are working and which ones aren't. It's like
test driving a new car, circling around the parking lot once doesn't do the trick.

2. Space requirements: When you are designing your home gym the amount of space available is a critical factor. If you are
facing space limitations and need a piece of cardio equipment consider something that folds up or is easy to push or wheel
away when you are not using it.

3. Your budget: As I mentioned in the home gym machines section, quality should be a bigger priority than cost. You do get
what you pay for. If you are going to be using your machine 3, 4 or more times a week you want something that is designed
to withstand that kind of use. I cannot stress enough what a mistake it will be to get a low quality department store piece of
equipment because it costs so little. In time you will be shopping for something new because your bargain has fallen apart
from regular use. If a new commercial quality piece of equipment is not within your budget, look into getting a used
(refurbished) commercial machine. These machines are designed to be used, a lot. Think about this, a busy gym can have
waiting lines for treadmills, ellipticals and climbers. The equipment has to be able to withstand continuous usage. And often,
gyms replace machines not because they are old and worn-out, but because there are newer models available and they are
in a competition with other gyms to attract members.
On the subject of price, keep in mind that the features on the machine add to the cost. If you don't plan on using the
preprogrammed routines then chose a model with more basic functions.

4. Physical limitations: Do you have joint problems that affect the type of exercise you can perform? If you have ankle, knee
or hip problems, you may be better off looking into a bike or elliptical instead of a treadmill. If you are troubled with lower
back problems a treadmill or elliptical may be a wiser choice than a rower or bike. Again, try out the different machines and
pay attention to how your body feels when working out on it.

5. Your goals: If your goal is simply fitness, then make your decision based on your preference. But if you have a more
specific activity oriented goal, like running a race, rowing or cycling competition choose wisely... It may at first make sense
to get the mode that is closest to the activity you are training for, such as a treadmill to assist in training for a foot race. But
if your training involves that particular activity, as it definitely should, then something completely different might be a better
choice: simply to help prevent overuse injury from the same repetitive movements.

Types of Cardio Machines

Treadmills: If your preference is running, jogging, or walking but for whatever reason want to stay indoors then consider a
high quality treadmill. If space is an issue, look for a model that has a fold up deck.

Elliptical Trainers: People who don't do well with the pounding from jogging or running usually handle this mode for its' lower
impact on the joints. Most elliptical trainers have moving arms that incorporate the upper body muscles into the exercise.

Elliptical Trainers

Exercise Cycles: A mainstay for indoor cardio exercise, exercise bikes can provide an excellent fat burning, heart healthy
workout. An intense indoor cycling workout can burn over 1000 calories in an hour. Like elliptical trainers, exercise cycles
are low impact so there is less jarring to the lower body's joints.

Rowers: If you want to get more out of a cardio workout, a rower is the way to go. Like the other machines listed above the
rowing machine utilizes the large muscle groups of the upper legs and hips but also the large muscles of the back. This is a
great choice for developing superior fitness and burning fat.

Rowing Machines

Stair Climbers and Stair Steppers: These emphasize the large muscle groups of the thighs and hips as well as the calves.
Some models take up less floor space than a treadmill or rower. There is very little upper body involvement.

Vertical Climbers: These machines work more muscle groups than any other piece of cardiovascular training equipment.
Since the movement pattern is vertical, floor space requirements are fewer than other types of cardio machines. If you are
serious about fitness, want the most efficient mode to burn fat and improve your muscle tone look into using a vertical
climbing machine.

Misc. Fitness Equipment
Adjustable Dumbbells
Training against resistance is the key to making progress in fitness and dumbbells are one of the best tools for resistance training. High quality dumbbells are a necessary component of a well equipped gym. Take a look in any good commercial gym or health club and you'll find at least 2 full racks of dumbbells ranging anywhere from 5 lbs up to 120 lbs or more (depending on the type of training going on in the facility). Dumbbells can create a superior training experience when compared to a barbell, machine, or cables/tubing. Dumbbells allow a greater range of motion; require the recruitment of more stabilizing muscles to assist with balancing your limbs; reduces joint stress by letting your wrists work in a more natural position; allows more creativity in exercise selection.
In the past, in order to get the full advantage of progressive resistance training with dumbbells at home you had two options:
1: invest in a new pair of solid dumbbells every time your strength increased, or
2: buy more standard weight plates in groups of four to add on to your dumbbell handles. If the poundage got high enough you had to buy new longer handles.
As you can imagine, both of these choices have their drawbacks. If you keep buying new pairs of solid dumbbells space becomes an issue. You'll need a rack to hold them so they aren't lying all over the floor. Plus the expense!
If you are placing plates on dumbbell handles you have the expense of buying all those plates, and don't forget they need a place to stay when they aren't in use. You will probably need another weight tree. Also, the time that it takes to change the weights really cuts into your training time, so much for effective super setting, and forget about drop sets!
The perfect solution to all these disadvantages is investing in a quality adjustable dumbbell set. A nice set of adjustable dumbbells can replace dozens of solid dumbbells. This not only saves you precious floor space but also can save you hundreds of dollars. Changing the weight is quick and easy, perfect if you are super setting exercises that require different weights. There are several brands to choose from. Pay attention to the quality of materials, and be sure to select a system that you won't outgrow.