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Strength Training Guide
Exercise plays a big part in following a healthy lifestyle. Whether you want to increase your overall fitness, build strength or tone up muscles, there's a whole range of equipment to do the job.
What are you trying to achieve
Before we start the discussion on personal achievement. Lets discuss briefly "what is fitness equipments and exercise equipments" are by name and types.
Fitness equipment are the means by which an individuals achieve physical improvement. These include strength training equipments such as dumbbells, multigyms, weights & bars, benches and squat racks plus cardio equipment such as cross-trainers and treadmills. Fitness equipment for the home is generally what is meant by the term. They are usually of home quality in design and style but inexpensive and user-friendly than commercial gym equipment. If used in a correct manner, they can help an individual to achieve impressive results just the same as one can get through a combination of weight training and aerobic exercises.
Exercise equipment is mean any object used in exercise. This can include treadmills, elliptical cross trainers, exercise bikes, multigyms, smith machines,weights benches, weight plates, boxing equipments, hydraulic equipment or protective equipment. The terms exercise equipment and fitness equipment is pretty much the same.
Now we know what is exercise equipment? and what is fitness equipment? We will not discuss all of them but we have selected below expensive and complicated equipments for buyers information and guidence.
Look at what specific areas you want to improve and learn more about the benefits of different types of equipment.
Improve overall fitness
Cardiovascular exercise is good for all-round fitness, endurance and circulation. It increases your heart rate and gets the blood pumping around your body.
Why not try: exercise bikes, treadmills, cross trainers, rowing machines and trampolines.
Increase suppleness and strength
Suppleness and flexibility can be improved through low impact anaerobic (non-cardio) exercise such as pilates and yoga. These improve circulation and reduce the risk of injuries due to a fall. They are low impact exercises designed to increase strength and mobility in the upper and lower body such as the arms, legs, buttocks and abs. They also improve posture, breathing and muscle tone, as well as minimise health problems, lessen stress and anxiety.
Why not try: balance balls, resistance cords, body circles and yoga mats.
Increase muscle tone
Improve strength and muscle tone through weight lifting and resistance training. The more muscle you have, the better your metabolism works and the easier it is to burn off calories.
Why not try: dumbells, multi-gyms and weight lifting benches.
Getting a balance
Ideally you want to get a balance of high and low impact exercise. Be careful not to do too much high impact exercise such as running. Although it is the most effective at burning calories and strengthening muscles and bones, it can put pressure on your joints. It's worth including some low impact workouts that use resistance such as swimming and cycling. Or for anaerobic (non-cardio) exercise, do some stretching exercises and weight lifting.
Equipment
Now you've decided on the type of exercise that's right for you, learn more about the types of exercise equipment available.
Buying an Exercise Bike
Exercise bikes are an ideal starting point for beginners to exercise. They're simple to use, and can be adjusted to suit your level of fitness and comfort with adjustable resistance, handlebars and seat. It will not only give you a cardiovascular workout, it will also tone up your leg muscles without putting a strain on your joints.
Cycling is easy to fit into your everyday life - hop on for 20 minutes before work of while you're watching TV. You can keep a track of your progress as most bikes display the speed and distance you've cycled. More sophisticated models may even monitor your heart rate and keep a count of calories burned, and some come equipped with pre-set workouts.
Uprights
The most popular type of exercise bike that most resembles a regular outdoor cycle is the upright model.
Buying a Treadmill
A really popular cardiovascular exercise machine, treadmills offer versatile exercise for any level of fitness. Whether you want to walk at a gentle pace or train hard for the next marathon - they can be adjusted and programmed to suit you. An ideal solution for those rainy, cold days - they offer comfortable training indoors, and why not watch TV while you're at it! Unlike a lot of gym equipment, most can be compactly folded away so they're a practical exercise solution all round. Features vary depending on the model and price. Be prepared to pay a bit more if you're after extra features such as heart monitors. Ask yourself, which you really need.
Treadmill features
- Speed and motor
- With a motorised treadmill you can pre-set the speed at which you want to work out which makes the exercise more efficient and the running more natural. Look for models that go up to at least 10 mph, and offer a low starting speed so you can ease into your workout. Some models offer speeds up to 12.5 mph, so determine the maximum speed you really need. When looking at the size of the motor, it is the continuous horsepower rating which is important. The larger the motor, the more horsepower it has. Continuous horsepower means that the motor can support the given weight for extended periods of time. Individual's requirements will depend on their weight and exercise demands. For walking you'll need around 1hp and at least 1.5hp for running, and at least 2hp if you're a heavier runner.
- Belt Choose a treadmill with a belt long enough to take your strides and one that's wide enough to give you some movement. The more sophisticated models have belts that are designed to absorb shock to reduce joint damage.
- Incline control Most treadmills have an adjustable incline level so you can intensify your workout using more resistance. Most treadmills with adjustable or motorised inclines can go up to 10-15%. Look for one with a choice of incremental inclines to give you the most flexibility.
- Other treadmill features Think about which features will be useful. Would you benefit from pre-set programmes so that you can vary your workout? Do you want a digital display to indicate speed, time, distance covered, and calories burned. Would a heart monitor be useful to assess your fitness?
Buying an Elliptical Cross Trainer
Good for a varied cardiovascular workout, elliptical cross trainers combine the best of stair climbing, cross country skiing and low impact running. They simulate the action that your foot takes between one step and the next. As you work out, your feet move with an action rather like the circular motion of a bike. They not only burn calories quickly, they also tone up muscles without putting stress on your joints. Most models will conveniently fold away for easy storage.
Cross trainer features:
- Pre-programmed workouts Most better quality elliptical trainers are equipped with a range of pre-set programs that will vary your workout and keep you motivated. By choosing the level of intensity, it will vary resistances to simulate differing gradients.
- Dual action This type of action let's you choose backwards or forwards motion. A dual-action elliptical trainer has movable handlebars to work your upper body and get a total body workout.
- Adjustable resistance Good cross trainers will have a broad range of resistance that is adjusted electronically. Look for a system that makes resistance changes simple and intuitive
- Display Many ellipticals have a range of display features that indicate calories burned, how fast and far you've travelled and even monitor your heart rate.
Buy a cross trainer from Argos Sports
Buying a Rowing Machine
If you're looking for equipment that focuses on low impact exercise that strengthens arms and shoulders as well as major muscle groups, you can't beat a rowing machine. It combines the benefit of aerobic exercise with strength, muscle toning and flexibility through resistance. As with other exercise machines, foldable models are available as are heart monitors.
Types of rowing machine
- Magnetic These use powerful electromagnets to provide a variable system of resistance. Magnetic rowing machines are longer and smoother, which allows fuller, more fluid extension. Resistance can be adjusted so they're ideal for specific workouts. Serious rowers will benefit better from air or water resistance, both of which are controlled entirely by stroke rate.
- Water These accurately simulating real rowing by increasing resistance according to your pace. Water rowing machines allow you to adjust the amount of water in the resistance tank to increase or decrease the pressure. They're generally more expensive than other types of rowing machines.
Rowing machine features
All rowing machines come with consoles that track at least speed, distance, time, and calories burned. The more expensive models may offer programming options.
Weights and benches
Using free weights is effective way of improving strength and fitness. Lifting weights burns calories, increase muscle size, strength, power, and endurance, and increases bone density. They also have the added bonus that if you're short on space, they don't take up much room, plus they're a lot cheaper than other fitness equipment.
Buying weights
Think about how you're going to use your weights and the frequency to help you choose the right weights for you.
- Setting up Bear in mind the time and convenience of buying weights that are set at a specific weight, or that can be adjusted according to your strength. You won't need to worry about assembling a set weight of dumbbells for example.
- Storage and care Think about the maintenance requirements. Chrome weights need a little more TLC than metal, concrete, or foam-covered weights. Check you have plenty of space to safely store the weights. Dumbbells need limited room and free weights can be stored on the floor, or on specialised racks.
Buying a bench
You'll need a bench that's the right size for you and that can be adjusted to suit - you may want it to recline and decline. Make sure the bench is sturdy enough to take the weight you intend to lift as well as your own, and consider leg and arm attachments that support you as you lift.
Buying a Multi Gym
If you can't decide on which piece of fitness equipment's right for you, then why not consider a multi gym that gives you a number of options all in one. It will improve strength and build muscles using standard features such as chest presses, leg extensions and lateral pull down.
Before you buy
Some things to consider when shopping for a multigym
- Weight Weight-stack machines consist of blocks or disks of weights attached to a lever or pulley system. Changing the amount you lift is easy. Just move a pin in the weight stack or add another plate in plate-loading models. Check the resistance is right for you - its settings should include weights light enough for the weakest user as well as heavier ones that will challenge the strongest lifter.
- Does it do what you want it to? Check that your multi-gym offers the variety of exercises you want. There should be at least 12 different options.
- Will it fit? Check to see if the dimensions of the multi gym fit where you want it to go.
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