FITNESS EQUIPMENT
To properly enjoy exercise, one should
have the appropriate equipment, footwear and apparel. The proper athletic equipment
and apparel can help you look, feel, and perform your best when participating in
any sport or athletic activity.
Fitness Equipment
When selecting any piece of sports
equipment, make sure that it is suitable for your skill level,
body size and shape. Always pick quality equipment. It
will normally perform better and last longer than less
expensive equipment. It may also help reduce the
likelihood and severity of injury. Try out equipment
before purchasing it whenever possible to see if you like
the way it performs. Look for products that can be
returned if you are not satisfied with their
performance. All sports equipment should be checked regularly
and kept in good working order. Using faulty
equipment could result in serious injury as well as diminished
athletic performance.
Eye Protection
It is important to protect your eyes from fast
moving balls, other players' fingers, hands and elbows,
and the sun's harmful rays while participating in
sports activities. Thousands of eye injuries occur each
year because people do not wear eye protection while
participating in sports. Contrary to popular belief,
most high quality eye protection is comfortable,
effective, and will not noticeably diminish your vision.
- Sunglasses: During participation in outdoor
activities it is wise to wear a pair of quality
sunglasses whenever possible. If you are worried about
whether the sunglasses will stay securely fastened during
play, try an adjustable head strap. Many professional
athletes like runners, cyclists, and volleyball players
wear sunglasses while in the sun to improve their
performance. Look for quality sunglasses with
ultraviolet protection. It is also smart to choose sunglasses
that contain shatter-resistant lenses. This is especially
important when participating in activities which
involve a ball or if there is any possibility of a collision
with another person or object. A good pair of sunglasses
will cost $25-200.
-
Racquetball/paddleball/handball/squash goggles: It is wise for participants in any of
these sports to wear goggles while playing or
practicing. Since these balls travel at extremely high velocities
and players often have only a fraction of a second to
react, the potential for a serious eye injury is fairly high.
Most goggles have an adjustable elastic band to secure
them on the player's face and head. Choose goggles
that completely cover the eyes. Make sure the goggles
fit your face snugly and stay in place at all times
during play. A quality pair of protective goggles can be
purchased for $10-60.
- Skiing goggles: Skiing goggles can
improve vision by reducing the glare which reflects off of
the snow. This can actually make it easier to see bumps
and ruts in the snow. They also protect the eyes from the
sun's harmful ultraviolet rays which are
extremely powerful at high altitudes. In addition, they shield
the eyes from snow, rain, wind, and other particles in
the air which could diminish vision or damage the eyes.
It would be wise for all daytime skiers to wear
tinted skiing goggles with UV protection, or at least
shatter-resistant UV protected sunglasses. Nighttime
skiers may also want to wear clear or lightly tinted goggles
to reduce glare and keep snow, rain, and other
foreign particles out of their eyes. A good pair of skiing
goggles can be purchased for $25 and up.
- Swimming goggles: Goggles are used by
swimmers to protect their eyes from pool chemicals and
to allow them to see better in the water. They come in
two basic types, traditional and European.
Traditional goggles fit on the eye socket and have a foam
rubber seal. European goggles are smaller and fit in the
eye socket. They do not have a foam seal. When
selecting goggles, try on a variety of styles to see which fits
and feels the best. Also, move your head around and
make some different facial expressions to see if the
goggles move. If they do not move, they will probably
work well. Goggles cost $5 and up.
Cardiorespiratory Training Equipment
Before using any piece of home exercise
equipment, be sure that everything is properly fastened
and seems to be in good working order. Also, start
out slowly and with light resistance, so you can detect
if something is wrong with the equipment before increasing speed or resistance.
- Cross-country skiing
simulators: These machines simulate the action of cross-country or
nordic skiing. They provide an excellent
cardiorespiratory workout while putting little stress on the joints
and knees since there is no impact anywhere in the
motion. Some cross-country ski machines have skis which
are independent, meaning that both skis can move
either forward or backward simultaneously. This type
is more realistic, but more difficult to operate.
Other machines have dependent skis where the skis
can travel only in opposite directions. There are
several cross-country ski simulators available now for
under $200. Many of these are low quality and are not
recommended. Quality machines range in price from
$300-2,000. When selecting a cross-country ski
simulator, make sure it glides smoothly and is stable even at
high speeds. It should also hold your feet securely in place.
- Rowing machines: These products simulate
rowing a boat. They provide a good
cardiorespiratory workout while strengthening and toning the
muscles in the arms, legs, and back. Non-electronic
hydraulic resistance rowers are available for $200-450. However,
most of these offer a very poor simulation of
rowing and are not recommended. Quality rowing
machines which use air or water for resistance are available
for $600-2,000. The most expensive rowing machines
in this class actually allow the user to pull a blade
through water to experience the real feel and sound of
rowing. Electronic rowing machines are available for
$1,900-4,000. They are computerized and can
electronically monitor and control the resistance. Many also
show speed and distance traveled, and have
interesting graphics and sound effects. Some units even
offer computerized competition that can be seen on a
color monitor which is attached to the unit. Some
individuals prefer the more authentic feel of the air or
water resistance rowers over the electronically
controlled ones.
- Stair climbers: These machines, which
simulate walking up stairs, offer a good
cardiorespiratory workout. They also tone and strengthen the muscles
in the lower body. There are two basic types of
climbers, home climbers and electronic models. Some
hydraulic home climbers are available for under $250.
However, many of these models can be dangerous and are
therefore not recommended. Many of these lower cost
models have steps that do not remain parallel with the
floor during the entire range of motion as the pedals on
the more expensive electronic stair steppers do. This
can place added stress on the knees and ankles.
Nevertheless, there are some decent home stair climbing
machines available for $350-800. Electronic stair
steppers are the best models and accordingly, cost the
most. They start at about $1,800. Most of these stair
steppers are computer controlled and can change
resistance automatically and according to a program. These
electronic stepping machines are the ones found in
fitness clubs. Most are chain-driven, but some of the
latest models are hydraulic which provides a quieter
and smoother operation. Many of these electronic
steppers have displays that show time remaining, time
elapsed, heart rate, current pace, energy burned, and
floors climbed.
- Stationary bicycles: When selecting a
stationary bicycle, make sure that the unit is stable,
operates smoothly, and has a well-padded,
comfortable seat. Look for bikes that are easy to operate and
maintain. Recumbent bicycles may be easier on the
back than upright cycles. There are two major types
of stationary bicycles: non-electronic and electronic.
A basic, high-quality non-electronic stationary bike
will cost from $300-500. These models normally use a
belt to place resistance on a fly wheel that is driven by
the pedals. Placing additional tension on the belt
will increase the pedaling resistance. These bikes can last
for several years, even with heavy use. From
$700-1,000, non-electronic upright and recumbent cycles
are available that offer greater comfort, durability,
and feel. Most of these bicycles have analog gauges or
basic digital readouts to show you such things as
distance pedaled, elapsed time, current speed, and time
remaining. Some bikes offer devices to
simultaneously work the arms in a push-pull motion. Electronic
cycles can electronically control the amount of resistance
you experience. These cycles range in cost from
$1,100-3,900. Many can electronically simulate hills and
valleys during a workout and have interesting
graphic displays. Some even provide artificial or real
competitors for you to race. A few of the more expensive
cycles can adjust the resistance according to your heart
rate. Electronic cycles are currently very popular in
fitness clubs around the country.
- Treadmills: There are non-motorized
treadmills available today which range in price from
$50-350. Many of these are constructed poorly and can be
dangerous. These products typically do a very poor job
of simulating walking or jogging and are not recommended. On the other hand, motorized treadmills
are a good way to get a cardiorespiratory workout
indoors in the comfort and safety of your own home or
athletic club. Another advantage of some treadmills is
that they allow you to adjust the elevation.
Motorized treadmills designed for home use start at about
$350. However, quality home machines that are
durable start at about $1,000. Models that have more
powerful motors and that allow you to adjust the
elevation manually range from $1,500-2,000. Models that
allow you to change the elevation electronically and that
are programmable range from $3,000-9,000. Before
buying a treadmill, try to verify that the machine you
are looking at is a reliable model. Also, find out about
the warranty, required maintenance, and how the
unit would be repaired if it were to break. Most
importantly, try out the unit before buying it. Check to
make sure it is stable and operates smoothly at a variety
of speeds. Make sure it is easy to control and has
the features that you desire.
- Upper body
ergometers: Using one of these machines is like pedaling a bicycle with your
arms. They provide a good upper-body workout as well as
a fairly good cardiorespiratory workout. These
machines are well suited for individuals with lower body
injuries or disabilities. Upper body ergometers range
in price from $1,500-3,700.
- Vertical ascent
climbers: These machines simulate climbing a ladder. In addition to giving
a good cardiorespiratory workout, they work the
muscles of both the upper and lower body. When selecting a
climbing machine, make sure the unit has good
foot pedals and handles to keep you securely in place.
Make sure to use proper form when using one of
these machines. Improper form can place large amounts
of stress on the knees. Climbing machines range in
price from $700-4,000.
Weight Training Equipment
- Ankle and wrist
weights: These weights, which typically weigh 1-10 lbs., are used to
increase resistance during a wide range of physical
activities including walking, running, aerobic classes, and
calisthenics. Most weights have adjustable velcro®
straps or elastic cuffs to keep them securely fastened.
When selecting weights of this type, it is better to buy
weights that are too light rather than too heavy. Weights
constructed with washable fabric covers are a plus.
Ankle and wrist weights range in price from $3-30.
- Barbells: Barbells are metal bars designed
to hold weight plates on each end. A barbell is a
very versatile piece of exercise equipment. Many
different weight lifting exercises can be accomplished using
a barbell and a set of weights. Barbells come in
three basic types: straight, cambered (straight on the
ends with a large U-shaped bend in the middle), or
angled (straight on the ends with several small bends in
the center. Barbells typically come in lengths of five,
six, and seven feet. Olympic style bars are heavy
duty bars that have a one inch handle diameter and a
two inch weight sleeve diameter. Olympic style
weight plates have two inch diameter holes in them.
These weights and bars are heavier, more durable and
more expensive than other barbell equipment that has
one inch diameter bars and weight sleeves. One
drawback of barbells, and other free weight equipment, is
that they are more dangerous than exercise machines
with fixed weight plates. This is because the free weight
bar or plates could potentially fall on you or someone
else. This is not possible on a weight machine because
the weights are secured on the unit and away from
your body. For safety reasons, always use a spotter and a good pair of
collars (devices which prevent weight plates from sliding around on the bar) when
working out with free weights.
If you are buying a barbell and weights for
your home, space will probably be a concern. Be sure
that the equipment you purchase will comfortably fit in
the area you intend to use it. Also, make sure the barbell
is capable of handling the amount of weight you will
be lifting. Look for barbells that have rotating
weight sleeves or handles and that have markings on the
grip so you can evenly and consistently grasp the bar. A
decent set of one inch weights and a straight bar can
be purchased for $150 and up. A decent set of
Olympic style weights and a straight bar will cost $300 and up.
- Benches: There are several different types
of benches. Flat, incline, decline, and curl benches
are some of the most common. A flat bench is parallel to
the floor and is probably the most common and
versatile kind of weight bench. An incline bench is shaped
like a reclining seat. A decline bench slopes back
toward the ground and has a pad to hook the legs under on
the upper part of the bench. A curl bench is
designed specifically for arm work. It looks like a seat with
an elevated, cushioned platform on one end to place
the arms on. Whatever type of bench you are looking
for, make sure it is well-padded and stable. A quality
bench will cost $80 and up.
- Dumbbells: These weights are designed to
be held in one hand. They are available in a wide
variety of weights ranging from 1 to over 100 lbs. These
weights can be used for a variety of exercises. Both
adjustable and fixed weight dumbbells are available. One
advantage of adjustable weight dumbbells is price. An
adjustable set of dumbbells provides the equivalent
of having several different sets of dumbbells for a
lower price than you would pay for individual sets of
fixed weight dumbbells. Two disadvantages of
adjustable weight dumbbells are convenience and safety.
An adjustable set of dumbbells has to be changed for
each new weight. This takes time and effort. Weight
plates can also slide off adjustable dumbbells; whereas, this
is not possible on fixed weight dumbbells.
Dumbbells specifically designed for women and youths are
now available. Some have rubber coatings to make
them easier on the hands and come in a variety of
colors. Dumbbells range in cost from $4-125.
- Power racks: Power racks are rectangular,
open-sided, cage-like metal structures. They are designed
to let a weight lifter safely do a wide variety of lifts
either inside or outside of the power rack. This piece
of equipment has adjustable metal bars on the sides
that control the range of motion of the barbell and that
can act as a built-in "spotter." This equipment should
still be used with a real spotter. Power racks can be
found in most good weight lifting facilities.
- Resistance tubes and
bands: These products first became popular in the early 1980's and are
still very popular today. They usually consist of a piece
of rubber surgical tubing or a band of rubber that
has handles fastened to the ends. Some of these
products have door or foot attachments that make them
more versatile. Many have color coded tubing that
indicates the resistance level of the tubing. Make sure
when purchasing this type of product that the tubing ap
pears to be of the highest quality and contains no
cuts or abrasions. Also, make certain all fastenings used
to secure the tubing to the handles or any other
attachments are of high quality and are free of
manufacturing defects or inherent safety problems. Resistance
tubing products are a great way to stay in shape when
traveling. They are small and extremely light-weight.
For those who can't make it to the gym, these products
are capable of giving anyone a good resistance
workout. Be sure to choose the proper resistance level for
you. These products range in price from $15-125.
- Weight machines: The three basic types
of weight machines are selectorized, plate loaded,
and pneumatic.
Selectorized equipment has a fixed stack
of weight plates on it. These units are very convenient
to use since the user never has to add or remove
weight plates. Different weights are selected simply by
moving a pin on the weight stack. They are also very
safe because the weights are fastened on the unit and
away from the user. The negative aspects of
selectorized equipment are that it does not work certain
stabilizing muscles and thus does not help improve balance
and coordination. Some equipment types also have a
limited range of motion.
Plate loaded weight machines are designed
to have weight plates added and removed manually.
One advantage of this type of equipment is that a user
can exchange weight plates among several different
weight machines and barbells. This could result in the user
or facility needing to purchase less weights and thus
save money. A disadvantage is that it is more strenuous
and time consuming to locate, add, and remove the
weights on a plate loaded machine versus a selectorized
machine.
Pneumatic exercise machines use
pressurized air chambers for resistance. This type of machine is
not as common as the other two types but still has
some advantages. First, they maintain their strength
curves at different speeds better than selectorized
exercise machines. This isokinetic feature means that no
matter what speed you do your repetitions, you will feel
the same amount of resistance throughout the
motion. This is not the case with many selectorized
machines. Some pneumatic machines also allow you to adjust
the resistance during a repetition. Finally, they are just
as safe as selectorized machines because pneumatic
machines have no weights which can fall on you or
someone else.
Another type of weight machine that uses
isokinetic principles makes use of water in place of air for
resistance. Such machines share many of the positive
benefits of pneumatic devices.
Many gyms have a combination of different
types of machines and free weights. Each type of
equipment has its advantages and disadvantages. The best rule
of thumb is to vary your workout and use a
combination of weight machines and free weights to meet
your specific needs and situation.
Lifting Aids
- Belts: Weight lifting belts are made from
wide bands of leather, synthetic leather, or synthetic
fabric. They can be of varying width and thickness.
Belts provide support for the back and torso during
lifting activities such as overhead lifts, squats, and
other assorted lower body work. A good weight belt
will support the abdominal muscles and stabilize the
lower back area. In addition, this support helps
increase intra-abdominal pressure, which keeps the torso
tight, rigid, and stabilized during exercise. The most
rugged belts, often seen in weight lifting competitions,
measure approximately 10 cm wide and 13 mm thick.
They range in price from $20-75.
- Knee wraps: Knee wraps are used by
many weight lifters to provide support to the knees,
warm the knee joints, and improve performance. Wraps
are available in two basic types, multi-layer and
single layer. Multi-layer wraps cover the entire knee area,
as well as a few inches above and below the knee. Most
of these wraps are long, elastic bandages that are
wrapped tightly around the knee several times. These wraps
can noticeably restrict a lifter's range of motion.
Multi-layer wraps should be removed after each lift
since they will begin to cut off the circulation of blood to
the legs which could lead to injury. Single layer wraps
are often made to slip up over the knee or to fasten
with velcro® closures. They normally are not as tight
as multi-layer wraps and do not provide as much
performance aid. However, single layer wraps restrict
mobility much less than multi-layer wraps. Knee wraps
are available from $8-60.
- Power suit: These garments look like
wrestling singlets, but are constructed of heavier, tighter
fitting materials. They are worn by power lifters during
competition and heavy lifting attempts. They give a
lifter support and keep the body tight and rigid during a lift.
- Weight lifting
gloves: These gloves can improve a lifter's grip while cushioning and
protecting his hands. They normally have leather on the palms
for cushioning and durability. Look for gloves that
have netted or breathable materials on the back to keep
the hands dry and cool. Competitive lifters may want
to avoid excessive use of gloves, since dependence
may result in a weakened grip. A good pair of weight
lifting gloves will cost $15-40.
- Wrist straps: These devices give weight
lifters a much better grip on the barbell and often allow
them to hold onto a heavier weight for longer periods
of time. They are wrapped around the lifter's wrists
and the barbell. These products are made from
heavy-duty canvas or leather. They are often used on such
weight lifting exercises as the power clean, snatch, high
pull, dead lift and many rowing exercises. On the
negative side, wrist straps are not allowed in weight lifting
or power lifting competitions. An athlete must also
be careful not to become dependent on the wrist straps
for their grip. They cost $4-25.
- Wrist wraps: These products wrap over
the wrist and lower hand. They immobilize the wrist
and provide support during a lift. Wrist wraps are used
in a variety of exercises including the bench press,
squat, and push press. Some have adjustable velcro®
closures on them. They cost $8-30.
Water Resistance Equipment
- Arm floats: Some arm float devices are
designed to be worn while others are meant to be held. They
are used during an aquatic workout to increase the
resistance on the arms and chest. They cost $7-30.
- Flotation belts and
vests: This equipment is designed to keep the user suspended in the water
so she/he may jog or walk with almost no impact on
the joints. Some of these devices are designed to be
fastened to the sides of the pool to keep the user in
a stationary position. These products are often used
to rehabilitate joint injuries. This equipment costs
$60 and up
- Webbed gloves: These gloves have webbed
fingers and are available in either mesh netting or
solid rubber materials. They increase resistance on the
arms and upper body during an aquatic workout by
forcing the hands and arms to move a greater amount of
water. These gloves can be purchased for $12-30.
- Wrist and ankle
cuffs: These items provide resistance and buoyancy to the arms and legs.
Thus, they can increase the effectiveness of a water
workout. These products range in cost from $3-25.
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