New Year's resolutions, party dresses, weddings, swimsuits. There's always a reason to diet. Simply dieting, however, just doesn't take off the weight and keep it off. If you're serious about losing weight, this is going to mean not just a diet, but a lifestyle change as well. Healthy eating combined with moderate regular exercise is the only effective way to slim down and stay slim.
Buying a gym membership can help, but people who are serious about making this lifestyle change permanent usually prefer to invest in home exercise equipment instead. Over time, this investment pays off financially and is much more convenient than daily trips to the gym.
Manual or electric?
Treadmills are probably the most frequently purchased and often used workout equipment. The least expensive models are manual treadmills, which do not have motors or need frequent maintenance. Rather, these low-impact workout machines are run by operator power; as the user runs, the belt moves.
In comparison, electric treadmills use electrical power. Most are built with two motors. The first runs the belt, while the other is used for adjusting the machine's incline. Since these maintain a set speed, this motivates the exerciser to keep moving at an even pace.
These are usually significantly more expensive than manual treadmills, but the extra features are often well worth the money. Some of these features include heart rate monitoring, calorie usage, and speedometers. Certain models even have CD players!
Performance options
One of the main considerations in buying electric treadmills is horsepower. This indicates the motor's size. It also offers some information about workout effectiveness. Most models report horsepower in terms of continuous use. This indicates the motor's regular power output.
Treadmills that offer continuous horsepower ratings between 1.0 and 1.5 work well for walking or jogging, while treadmills that provide at least 1.5 or higher ratings are better for runners. Persons who are overweight should invest in treadmills with a horsepower rating of at least 2.0.
Another way of describing horsepower rating for a treadmill is peak performance. This tells how much power a motor will deliver for short amounts of time.
The size of the treadmill belt is another important consideration in selecting the right model. Treadmills have belts from 16 to 22 inches wide and 46 to 66 inches long. The belt length should be at least that of the user's longest stride when he or she is running or walking. Because most people have a slight sideways movement when running, longer belts are usually better for runners than shorter belts.
The average speed of most treadmills is from 0 to 10 miles per hour. Serious runners may prefer electric treadmills that operate at up to 12 miles per hour. Many allow the user to change the speed with the touch of a button.
Run uphill and train
Choose whether to run on a flat surface or an incline that simulates uphill running. Electric treadmills feature inclines as high as 15 percent, while commercial models used in gyms and training centers have inclines of as much as 25 percent. Runners often train their endurance by running uphill.
Some treadmills feature manual inclines, which make these models less expensive. Many runners prefer the slight extra expense of power incline models, however, to stopping their workout to adjust incline settings.
More sophisticated treadmills feature heart rate controls as well. This advanced feature automatically decreases the incline when a person's heart rate exceeds the set level, making training safer for less physically fit persons.
Another option: Exercise bikes
Exercise bikes are more efficient for cardiovascular exercise and calorie burning than any other type of workout machine. Stationary bikes are also ideal for cycle training during bad weather. Available features differ by model; some offer more resistance or intensity than others, so understand these basics before buying.
First, manufacturers sell three different types of exercise bikes. The traditional kind is the upright exercise bike, which is built with an upright bicycle seat on which the user sits while pedalling. A variation of this is the recumbent bike, which is excellent for persons who have back problems. These bikes feature chair or bucket-style seating.
The dual action bike features arms that move, allowing users to work out arm muscles as well as leg muscles while exercising. This provides a higher-intensity workout than a regular exercise bike.
When choosing a model for purchase, consider the user's body type as well as weight. While the majority of bicycles feature adjustable seating, people who are very tall or have shorter legs may require models that offer advanced adjustment options. Some stationary bikes are built to accommodate a certain maximum weight, so persons outside that weight range could not use the bike safely. Consider these factors when shopping.
Resistance
Another important consideration when considering exercise bikes is resistance. Greater resistance makes pedaling harder and increases the rate at which users burn calories. Stationary bicycles allow users to adjust the resistance on most models through a variety of methods.
Some stationary bikes use direct tension. This allows the user to directly change the resistance by adjusting knobs or levels. Others have a flywheel that is designed to regulate resistance. As the exerciser pedals, this wheel creates resistance. Air can also be used to create resistance. An internal fan in the bicycle wheel causes air to blow, making pedaling harder. This also provides the user with cool air while biking!
Many commercial models use magnetic resistance. These are widely used in fitness gyms. They provide frictionless pedaling and make higher intensity levels easily accessible.
A few less expensive models offer manual or electronic odometers that allow people to see only how far they've traveled. Higher-end models contain a number of other features, such as heart rate monitoring, calorie burning, and exercise time. Some also offer different programs that allow for intensity or interval training as well.
Low-impact elliptical machines
Looking for a low-impact workout machine? The elliptical machine offers exactly this. Step onto the pedals and start walking or skiing. This increases heart rate and calorie use. Some of the extra features offered by elliptical machines include dual action. Users can work their arms with movable handlebars while stepping. In comparison, a dual direction machine allows users to walk either forwards or backwards, increasing the workout to all of the leg muscles.
Most models offer safety features, such as non-skid foot pedals. Most also include a display. Those with large displays allowing the user to view calories used, walking distance, speed and heart rate may be slightly more expensive, but are definitely worth the money for the dedicated exerciser. For a slightly higher price, some also include pre-programmed courses that allow users to vary their workout routine or program their own courses.
Equipment manufacturers recognize that sometimes, space can be a problem. Some machines are very portable and can be quickly set up or folded away for storage or travel.
Stair machines
For a higher-intensity, high-impact workout, opt for stair machines or steppers instead. These burn more calories, but can also be a little harder on the knees and hips than bikes or elliptical machines. As with treadmills, bikes, and elliptical machines, more expensive models usually feature more training options.
Stair machines offer two different types of stepping: independent and dependent motion. With dependent motion, the steps are linked, so that when the user steps down on the first step, the second step automatically moves.
With independent motion, the steps are not linked, and users need to step on each step to move them. Independent motion provides a better workout overall because it prevents the user from "cheating" by moving slightly to make the steps move.
The less expensive models are usually the steppers. These usually don't feature bars that users can hold while exercising. If these are important to the user, stair machines or stair climbers that offer these may be the better choice.
Stair machines offer different types of resistance. The type of resistance used is often a major part of the machine's cost. Usually, cylinder-driven machines are less expensive. These act like shocks on a car. Resistance is provided through the use of air or fluid. The user can increase or decrease the resistance with the turn of a knob.
Other machines offer magnetic resistance that is controlled by a computer. This creates smoother and more predictable changes as well as a smoother overall movement of the machine. Most of these more expensive machines offer pre-programmed workouts designed to imitate the effort of climbing a hill or mountain.
Weight training: Home gyms
A home gym is designed to provide muscle toning and weight training. Some users prefer the kind of resistance offered by elastic bands, while others would rather use a gym that offers a cable and pulley system for weight lifting. One of the drawbacks to the cable and pulley system is that they provide more limited weight for lifting than a system using elastic bands.
Many serious weight lifters also look for a gym that includes free weights for lifting as well. Other important extras are features that allow for leg lifting or lower body exercise as well as training for the upper body.
Storage can also be a factor. Some gyms are relatively small and portable, while others are much larger and designed to occupy an entire room. Both the Total Gym and Bowflex are portable options that allow the user to fold them up out of sight when not in use.
Another option for saving space is to buy single-station gym setups. These are smaller, and will allow only one person to workout at a time. Multi-station gyms, in contrast, allow more than one user to work out at the same time.
Save money with free weights
Train strength for less money with free weights and workout benches. Another advantage to this system is that it allows the user to upgrade as little - or as much as he or she wants, in his or her own time. Look for metal or synthetic weights.
The primary advantage of a metal weight system is that these are more durable. They sometimes rust, however, and can cause damage to the flooring if dropped. In contrast, weights that have been coated with a synthetic material, such as rubber, plastic, or acrylic, are less likely to damage the floor if dropped. The coating, however, is more likely to deteriorate over time.
Need to start training immediately and don't want to spend a lot of time setting up a gym? Buy dumbbells. These feature set weights and are easy to store. If the goal is to add weight over time, though, a barbell is usually a better choice. These allow users to add weight plates as they increase their strength.
Trainers who are planning to bench press weights will also need a workout bench. Some benches are designed to hold more weight than others, so make sure the bench is designed to handle a maximum weight that will offer room for increasing pressed weight as you gain strength. Also be sure that the bar's crutches will support the kind of barbell used.
The majority of benches designed for home use are built with standard crutches, which are 28 inches, and designed to handle bars between five and six feet. A Those designed with midsize crutches are 40 inches, and will accommodate bars between six and seven feet. Serious trainers will probably want to opt for Olympic size crutches, which are 48 inches. These are built for seven-foot bars.
Trainers who are also interested in doing arm or leg work will probably want to consider buying a bench that features arm or leg attachments as well. Many also opt for an adjustable bench that offers incline and decline features. This allows them to work on their "abs," or abdominal muscles, as well.
Now that you know what to look for in exercise equipment, it's time to go out and buy. Don't forget to shop around and compare features. And don't think you have to take out a second mortgage or buy everything at once in order to start training. Take the time to build your gym gradually, so you can buy exactly what you want.