With the new year approaching, you may be thinking about how you can take better care of yourself by exercising more.
Jerod Wilson, director of strength and conditioning for the Department of Recreational Sports at Texas A&M University, provides some practical advice for purchasing exercise equipment to help you meet your goals.
“Although buying expensive exercise equipment is not absolutely necessary to start a physical fitness routine, purchasing high quality equipment may help you take the first step toward achieving your health and fitness goals,” Wilson said. “To ensure you’re purchasing equipment that will provide the most benefit, you need to ask yourself the following questions. Your answers will help you determine what equipment would be best for you.”
Generally, you’ll be more likely to exercise in those areas of your home where you already spend a lot of time and feel comfortable. Whether the area is in the living room in front of the TV or in a dedicated exercise room, you need to feel comfortable and want to be in that room.
This question is key when considering the size and type of equipment that would be most practical for your lifestyle and daily routine. Not all exercise equipment requires a lot of space, but some does. A treadmill in the living room may work well for some, but for others, it may make the room so cramped that it becomes a catch-all for laundry, school books and toys rather than being used for exercise.
For the majority of the population, the most beneficial exercise routine is one that integrates several aspects of physical fitness including strength/resistance training, flexibility work and cardiovascular training. To achieve such a balanced workout, you’ll want a variety of equipment. Consider several smaller, portable pieces of equipment for strength/resistance and flexibility training and one larger piece of equipment for cardiovascular training. Sound overwhelming? It’s easier to achieve than you might think.
An inflatable stability ball, also referred to as a physioball or Swiss ball, is not only very portable and space efficient, it also provides a variety of exercise options that include resistance as well as flexibility training. And, it requires very little space. To get the maximum benefit, the ball you choose should be the right size for your height. Generally, individuals from 4’10” to 5’9” should use a 55 cm ball. Those from 5’9” to 6’3” should use a 65 cm ball. Those taller than 6’3” should use a 75 cm ball. You will know if the ball is the right size for you if when inflated you sit on the ball and your legs are bent at 90 degrees.
Dumbbells are also portable and can be used for several resistance training exercises. To give you the most options and opportunity to advance to heavier weights, it’s generally best to purchase three to five pairs of dumbbells in five- to 10-pound increments or a set of Power Block dumbbells that have a single, solid handle with multiple weights that can be added to or removed from the handle. These Power Block dumbbells are more expensive, but are very space efficient and allow the user to progress over time.
Resistance bands are also portable and allow the user to perform a multitude of resistance and flexibility exercises.
Treadmills provide excellent cardiovascular training. The treadmill should include multiple speeds and grade/incline settings so you’ll have the option of advancing to more challenging levels.
Elliptical trainers also provide excellent cardiovascular exercise through relatively low impact total body movement.
Total-body cross trainers provide excellent cardiovascular exercise as well and are similar to elliptical trainers, but allow for the utilization of the arms along with the legs for a total body cardiovascular workout.
Athletic stores, discount stores and some department stores typically carry exercise equipment. Purchasing used equipment from either an individual or store would likely be less expensive than purchasing new, but you run a greater risk since you likely won’t know its use and maintenance history.
Cost varies, but the portable equipment such as stability balls, dumbbells and resistance bands are considerably less expensive than the large cardiovascular training equipment.
Be sure the higher-priced equipment, even if purchased used from an individual or store, includes at least a one-year warranty on all parts. A two- or three-year warranty on all parts would be even better.
The less expensive, portable equipment will likely have minimal warranties, if any.
Basic instruction is generally included on or in equipment packaging. Sales people also may be able to provide some guidance. For more extensive instruction in the proper use of exercise equipment, consider consulting a certified personal trainer, strength and conditioning specialist, or exercise professional. Most recreation centers and gyms should have adequately trained professionals on staff.
The information for this article was provided as a courtesy from the Department of Recreational Sports, Texas A&M University.
H.E.A.D.s Up is a monthly column that features articles on a wide array of Health, Exercise And Diet issues. Information for these articles is provided by health and wellness professionals from throughout the A&M System. If you have questions or story ideas for this column, email Ruth McMullan.