TITLE: "Essential Exercise Equipment"

Dear David and Trish:

Because of my busy schedule, and the desire to have privacy and concentration, I have decided to work out at home on a regular basis. Can you suggest equipment that would be appropriate? I have been watching lots of "infomercials", and I am totally overwhelmed! What works best?

-Overwhelmed in Odenton

Dear Overwhelmed,

Many people who are commencing a home exercise program wonder just how much equipment is necessary. Well, the answer to this question may surprise you!

Generally, the rule is this: The less, and simpler, the better.

Let’s go over some principles that Trish and I present to our clients, and our readers… Exercise machines DO NOT teach you how to exercise, and are often more restrictive than helpful. Generally, weight-training machines serve two purposes. To guide/direct your angle and range of movement, and to provide adjustable resistance during the full cycle of that movement. "Cardio" machines engage the larger muscle groups in order to challenge the circulatory and respiratory system to increase endurance, VO2 exchange efficiency, and organic/systemic balance.

Sounds like a great plan, but the problem is the "restrictive" characteristic of the equipment. For instance, if you use the same machine over and over again to work your chest muscles, only a portion of the fibers are actually engaged and strengthened by the movement. Then, the proverbial enemy, "muscle adaptation" sets in, and you continue to exercise, and literally derive no benefit in regards to strength, endurance, power, or composition. In other words, the dreaded PLATEAU! Even cardio equipment promotes adaptation.

The other principle in regards to equipment is that moving a resistance device at a particular angle DOES NOT guarantee that the proper muscle group is being engaged. One can pull a bar down with biceps rather than back, and sometimes push a bar with triceps rather than chest. Complicated? You bet! Which brings us to the last principle for today…. "KEEP IT SIMPLE"!

Recently, I began home training with a client very committed to developing and maintaining a balanced fitness program. With great intentions she purchased a "complete home gym". One of those devices touted by an aged celebrity (there are lots of those… we are legends in our own minds!).

Well, this machine is SO complicated that it takes more time and effort to learn, adjust, reset, and fine tune it than it does to exercise. Talk about a frustrating distraction! YIPES! My new client and I are using the machine a bit, but we’re doing more work with a flexball and a couple of dumb-bells!

The following is a list of some of the more popular home equipment. Note the bold number at the end of each. This is the D&T (David and Trish) rating of the cost and functional effectiveness of the equipment (1 is the lowest, 10 is the highest score).

• Stair Climbers work the large muscles of the legs by mimicking the motion used during stair climbing. The stair climber can provide a good cardiovascular workout. 3
• Rowing Machines are designed to work the shoulders, back, arms and legs. They can either target muscular resistance or cardiovascular endurance. The larger models with wind resistance flywheels best mimic the motion of an Olympic style rowing motion and give the most benefit. 4
• Stationary Bicycles are designed to work the leg muscles used for cycling and are mainly an aerobic activity. Some machines now have attachments to include the upper body muscles. Recently rolling stands have become popular to the home user. These allow you to use your own bicycle as a stationary bike. 5
• Cross Country Ski Machines like the Nordic track have become popular as a personal training device. Cross-country skiing is considered as one of the best cardio vascular training activities as all major muscle groups are used, including the arms. 7
• Treadmills allow you to walk and/or run indoors. Some come with attachments to include the arms for a varied workout. Unless you can afford the good machines, you're better off making the changes in your schedule to walk or run outdoors. 3
• Rebounders are mini trampolines that exercise you both physically and cellularly. They are said to improve circulation of the lymph system and increase the strength in the cell membranes. They are also a very great for warming up the muscles. 2
• Health Riders are the latest cardio vascular machines to make it to the home gym market. They are strange looking machines, similar to a steel rocking horse. They are intended to use a variety of muscle groups for both toning and aerobic training. 3

• Home Gyms are multi-station or multiple usage machines designed mainly for strength training. These include universal or global gyms as found in many fitness clubs, or smaller machines such as Soloflex, Gravity Edge, or York home gyms. Space may be an issue, and these become very expensive clothes dryers! 2
• Free Weights Options range from a couple of 5 or 10 pound dumb bells to a sophisticated array of equipment including benches, barbells, curl bars, etc. 6
• Elastic Resistance i.e. rubber or steel coils have been used for years as home exercise equipment. Many new machines including stair climbers and treadmills now incorporate elastic bands on their machines. 7
• Flex Ball You’ve seen them. Huge air-filled balls that you just want to toss around! (Trish and I do that all the time… makes people MAD!). These are great tools for positioning and support. 8

• Get a physical from your doctor, especially if you are overweight, have not exercised for a while, or have a special medical condition.
• Assess your personal needs, find a program to achieve your goals and go for it.
• Easy does it for the first 2 to 4 weeks. Develop the proper technique with lower weights and lower intensity workouts.
• Keep a record of your workouts. This allows you to chart your progress and eliminate any problem areas.
• Become informed. Read books, magazines, and our column! Experiment…try various exercises, routines and programs. After a while you'll find out what works best for " you" and your time schedule.
• If you don't have time for a complete workout, don't skip the day. Go and do only one set of exercises if that's all you have time for.
• Warm-up and stretch before and after each workout. Also, stretch whenever you feel the need (tight or stiff muscles) during a workout.
• East well and get plenty of rest. Muscles need recovery. During sleep is when the body does repairs and rebuilds, and food is your fuel.

Before purchasing any in home training equipment, try it out first. If you're not comfortable with it, or do not enjoy using it, your time and money will be wasted. One way to try out equipment is by purchasing a short-term membership at a health club. Not only do you get a chance to try out the equipment, but also trained staff will ensure that you use it properly.

We have found that body weight exercises (positioning your body to provide the necessary resistance in a movement) is often not only simpler, but actually more effective in reaching fitness goals.

So go get a flexball, a couple of weights, and good information. You’re on the road to fitness!