25 May 2009
Building a Home Gym (pt2) -
The Right Equipment
What is the Right Equipment?
Since the dawn of body building just over a hundred
years ago, many types of
fitness equipment have been created and developed by
manufacturers around the world. With so many
available, it is hard to determine which will
help produce the best results for you. Expert
advice may vary depending on your health and body
building goals and current level of development.
On Cardio
There are several cardiovascular machines available
that offer different benefits. There are actually
various objectives for doing cardio. The most common
would be burning off extra calories by staying on
the machine for around 30 to 60 minutes per session.
There are intense cardio exercises that require more
strength and power, with the aim to boost
metabolism. Therefore, the benefits of shedding fat
can occur while doing the exercise by losing the
extra calories, as well as after when the body
automatically burns off fat through effective
metabolism and muscle growth.
Treadmills are the most basic. The advantage of a
treadmill is that it allows you to move at your own
pace naturally. You do not have to follow a typical
plane or fix your feet on pads for repetitive
movements. Studies show that doing alternate
intensities and the natural movement of your body on
a treadmill tends to burn more fat and calories
compared to other machines.
Rowing machines are another type of equipment that
offer calorie-burn. Although the total may not be as
much as a treadmill, you get the added benefit of
developing and toning muscles in your legs, arms,
deltoids and back. Muscle burns fat even if you’re
not doing any physical activity, so the total burn
is still high.
Elliptical trainers are ideal for people who have
joint or pain problems. These are an example of
low-impact equipment that help bones recovery
faster. Cardio machines may use a variety of tools
to work efficiently such as rollers, wheels,
hydraulics and magnets.
On Weight Training
The categories of weight training equipment are
namely total gyms, multi-gyms, portable and free
weights. A total gym involves an adjustable bench
with a sliding seat platform that can increase the
resistance based on your own bodyweight.
Total gyms require more space but provide a lot of
exercises for all muscle groups as well. Multi-gyms
may include stacked weights, a cable and pulley,
steel or composite cords and bands. The equipment
may also involve placing round weights on an
extension. You may easily adjust the weight
accordingly.
Free weight items include barbells, dumbbells, round
weights or plates, benches and power racks. These
are referred to as heavy duty accessories. These are
ideal for home gyms with limited space, beginners
and strength trainers. Portable equipment include
smaller items which may be part of a bigger assembly
such as dumbbells, steps, mats, boards, workout
benches and stability balls. The equipment can
easily be moved from one place to another.
Consider the type of exercises you intend to perform or those
that yield the best results. You may not be able to
do everything that a commercial gym offers, but
there are several alternate movements that hit or
isolate the same muscle effectively.
Things to Consider
Determine your current strength and level as a body
builder. Beginners usually progress faster during
the early stages by using only free weights.
Intermediate and advanced body builders somehow
require the use of cables and machines to isolate
muscle groups more, adding to definition and cuts.
You will be able to save more space and money by
investing in a multi- or total gym. Add a few round
plates and bars as needed instead of getting a full
rack. Beginners can adequate manage with 2 to 4
pieces of 1+-lb, 2+-lb, 5-lb, 10-lb, 20-lb and 25-lb
plates, 2 dumbbell bars, 2 long bars and safety
hooks or clips.
Consider how much money and
space you currently have. Acquire equipment
according to the current available area instead of
hoping to renovate, which will result to added
expenses. Start by getting the most important
equipment. These are usually the most expensive and
will consume the bulk of your budget. You can
allocate any extra for other gym paraphernalia and
mini accessories.
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