Choosing the Proper Equipment For Your Workout Routine
April 16, 2012 | 
Author The fitness industry has become a big business as more and more people workout to get in shape. Many companies have gotten on-board the train, and the number of various kinds and manufacturer of home exercise equipment is amazing. While it is great to have choices, trying to analyze which piece of home fitness equipment is right for you can be an overpowering process. One way to help manage all this information is to determine what type of workout or training you plan to do. Add in other aspects such as your personal fitness level, budget, and area available and select the equipment that best fits your criteria.
What is your goal?
It is important to decide what it is you hope to achieve before buying an exercise bike, treadmill or other type of home exercise equipment. Do you want to lose weight? Maybe, you want to get in shape, tone your muscles? Perhaps you want a good cardio exercise? Or you may have several of these outcomes in mind. Exercise equipment varies in its effect in certain areas and by knowing what you want from your exercise, you will be able to address those that do what you want.
Determine your Fitness Level
also do an evaluation of your comfort level with different kinds of exercise or movement. Do you have a bad back or weak knees? Would you rather want to sit than to stand? How is your balance? Each form of home fitness equipment needs you to use different posture and movements and you do not want to choose something that will cause an injury or irritate an existing condition. You as well do not want an equipment that is uncomfortable to use because it will be difficult to stay to your routine.
Consider your space
The fact is, you may not have room for a large piece of exercise equipment like a home gym or weight sets if you live in a small apartment or have limited space in your home. Numerous pieces of exercise equipment fold up for storage but if you have to move the love seat or coffee table every time you want to fold out the treadmill, you are less possible to exercise regularly.
What is in your wallet?
Some equipment can be completely expensive, particularly for a quality product. However, you can buy some exercise equipment off TV ads or special promotions for a very affordable price, but does the product really work? And will it last for more than a few weeks? Most professionals recommend that you wait to buy home exercise equipments until you can manage to purchase something that has good customer satisfaction ratings and is made by a respected fitness equipment manufacturer. And also be aware that some types of equipment cost more than others and may not fit to your needs or your budget no matter how long you save.
Consider Your Options
Once you have determined your needs and situation, you can assess the various types of exercise equipment against your criteria.
Stationary bikes have been around for many years and have improved in design and function over the years. They have been confirmed to provide weight-loss and health benefits if used regularly and correctly. They offer a good cardio exercise as well, while restricting impact and injury to knees and other leg joints. They usually do not fold up and can tend to take up space. Stationary bikes fall in the economy or moderate range for price in comparison to other types of home exercise equipment, while some can be quite costly, especially if they are computerized.
Treadmills are another type of exercise equipment that has been around for some time. They also provide a good cardio exercise if properly used, and many come with built in features such as an adjustable platform and computerized workout to help improve the effects of your exercise routine. There is some jarring and joint stress involved with running so this equipment may not be a good choice for those with knee and hip concerns.
Some treadmills can be fold for storage, making them a good choice for those with limited space. Treadmills run the range in price, and can normally fit in any budget, but in most cases you get what you pay for and a very cheap model may not be safe or effective.
Elliptical trainers are the latest craze in home exercise equipment. They cater the exercise benefits of walking or running while removing the impact on hips, knees, or ankles. This can be good for those with weakness or injuries in those areas. But others who are bothered about building or maintaining bone density may choose a different type of equipment.
Some elliptical machines can be fold up to save space when not in use. They specifically fall in the mid to higher price range compared to other types of fitness equipment, and again, price often reflects quality.
A stair stepper caters another option for those who want to burn calories and get a good cardio exercise with decreased impact to knees and hips. Stepping height can be adjusted to suit different body sizes and fitness levels, nevertheless, it can be easy to put too much stress on the back and ankles when using a stair stepper. Both size and price are in the moderate range.
Some people choose the variety and intensity catered by a home gym or weight training station. People are more possible to workout if they have several different choices to choose from, and a selection of various or adjustable equipment provides the opportunity to target all areas of the body. Yet, home gyms aim to take up more space than other equipment and will almost always price more for quality equipment. It may also be essential to have instructions before using some features of the gym to avoid injury.
There are many other varieties of home exercise equipment, including ski machines, ab machines, free weights, and hybrids like exercise riders. Be certain to research a piece of equipment before purchasing and stay away from those that make claims that sound too good to be true – they likely are.
Many fitness professionals and trainers advise that you try out a piece of equipment before buying to be sure it feels comfortable. If purchasing online, try to find an exercise store or gym that has the equipment and give it a test ride. Most companies charge handling and shipping to return online orders if you return an item for reasons other than manufacturer defects or damage.
With all the options for home exercise equipment available, you are certain to find a machine that fits your needs and budget. It just takes a bit of realistic planning.
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Tags: exercise, exercise equipment, home exercise equipment, home fitness equipment, workout, workout equipment | 
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Exercise after Surgery
Exercising after surgery can help speed up the process of recovery and getting your life back to normal. How soon and to what extent you can exercise depends on the type of surgery you had and your medical condition post op. Before starting an exercise routine, check with your surgeon and general practitioner to help you decide what kind of exercise is right for you.
Basic exercise after breast surgery
While there are some exercises that need to wait until the drains and sutures are completely removed, there are simple and basic exercise routines you can do to increase motion in the arms and shoulder. In as early as 3-7 days, you can already do simple exercises. However, do not attempt to do these exercises without consulting your doctor first. Doing so may cause injuries that will eventually lead to other serious problems.
- Use your affected arm as you would to brush your hair or eat. Simulate these motions slowly, doing few repetitions the first few times.
- Lie down on your back and raise the same arm above the heart for few minutes at least two to three times a day. Put your arm on a pillow so that your hand is higher than your wrist and your elbow is a little higher than your shoulder.
- With the arm raised, gradually open and close the hand at least 15-25 times. Then try bending and straightening your elbow. Do this at least 2-3 a day.
Basic exercise after hysterectomy
Walking, running on the treadmill, swimming, tennis,yoga, and stretching are the most beneficial exercise post hysterectomy to alleviate the pain you feel after your surgery. However, you would need to wait 2-3 weeks before such activities can be performed. Meanwhile, there are basic exercises you can do.
- Exercise after a hysterectomy is beneficial for a fast recovery. However, check with your doctor if you are already fit enough to perform even the basic exercises. When you have the go signal, start with 10 minute exercises.
- Lie on the floor with your knees bent and your hands behind your head. Press the small of your back gently into the floor and then firmly. While lying down, raise your head and shoulders slightly off the floor so your abs contract. This exercise will help strengthen the abdominal, pelvic and back muscles. If you feel pain, stop. Be careful and do this exercise slowly until you are finally able to do the vigorous exercises.
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Exercise after Pregnancy
Women gain at least about 30 pounds during pregnancy. But every woman knows that they are likely to gain more and it is quite a challenge, almost impossible, to get back to shape. With all the changes that are happening; a new baby, change in the routine, and hormones that are not yet back to normal, exercise might be the last thing you want to think about. Surprisingly enough, exercise might just be what you need.
Before you start any exercise programs, there are things that you need to consider.
- Your body has gone through a major change and great deal of trauma. Before you start any exercise program, consult with your health care provider. In the past, women are advised to rest and wait until about six weeks before doing any exercise. Recent studies show that if you exercised during pregnancy and had an uncomplicated vaginal delivery, you can start exercising few days after giving birth or as soon as you feel that your body is ready. Otherwise, consult with your doctor as to the right time you can start exercising. If you had a C- section, extensive vaginal repair or complicated child birth, your body would need more time to heal.
- If you have been given the go signal by your doctor, start slow. Getting back to shape should be a gradual process. Start by taking short walks or swim a few laps. These exercises will help your body adjust and prepare for a more vigorous exercise routine. Take time to warm up before exercising and remember to cool down after. Avoid excessive fatigue and drink plenty of water to avoid dehydration. When exercising, wear a supportive bra. If you feel pain, stop exercising and if you get bright red vaginal bleeding that is heavier than a period, seek help immediately.
Activities that you can try
- Leg slide – Do leg slides a few times a day to tone your abdominal and leg muscles. Lie flat on your back and slightly bend your knees. Inhale and slide one leg to a straight position. Exhale and return to the starting position. Repeat with your other leg.
- Kegel Exercise – Use this exercise to tone your pelvic floor muscles. This will help control weak bladder and heal your perineum and tighten your vagina. Contract the muscle you use to stop your urine flow. Hold for up to 10 seconds and then release. You can do 10 Kegels a day, 3 times a day.
- Yoga – Try simple yoga poses to get your blood flowing. This will also help in reducing stress and prevent postpartum depression.
Pilates – strengthen your
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Pilates
Pilates is a workout methodology that was developed by Joseph Pilates. Unlike traditional workout routines, Pilates focuses on the mind and body, concentrating on the breathing techniques that increase the blood flow in the brain. A typical Pilates workout lasts about 10-20 at a maximum of ten repetitions per session.
Benefits of Pilates
- Pilates is a holistic mind and body workout that focuses on the breathing, and the proper alignment of the spine and the pelvis. It requires and practices complete concentration to create smooth flowing movement of the body that allows you to execute movements with maximum power and efficiency.
- Balanced development of the muscles. Traditional workout routines focuses on a particular muscle group, resulting to bulking up or imbalance in the muscle build up. Some muscle groups that are frequently exercised become stronger and are more developed as compared to muscles that are less likely to be exercised. In other words, strong muscles become stronger while the weak muscles become weaker. This makes you prone to injuries. Pilates elongates and strengthens the muscles, improving elasticity and joint mobility. It also conditions the whole body, including the feet and ankles. Because your muscles are evenly conditioned and balanced, you will not have over trained or under trained muscles. This will reduce the likelihood of getting sports related injuries.
- Flat abdominals and strong back. Pilates allows you to develop deep abdominal muscles along with the muscles near the spine. This means you can get stronger back and reduce the risk of getting chronic back pains as you get older.
- Pilates allows you to learn and develop smooth, continuous movements by training several muscles at the same time. Proper technique allows you to move safer and more efficiently. This will give you optimal health and good posture.
- Pilates is safe. It is probably the safest form of exercise that it is even used for rehabilitation of injuries. Pilates is a challenging workout but is gentle at the same time because most of the routines are done in a reclining or sitting position. It is mostly low impact and partially weight bearing so you do not have to worry about getting injuries while working out.
Exercise for Pregnant Women
Mothers to be are concerned of the inevitable weight gain associated with pregnancies. For this reason, they often ask if exercise is safe during the whole pregnancy. Studies show that pregnant women need exercise as much as any other person. This will not only reduce the weight gain but it will also help the body prepare for labor and childbirth. Although most exercise routines are physically strenuous, basic exercises will help increase your strength and flexibility. You can do basic exercise routines that last approximately ten minutes per day. However, before you participate in any exercise programs or do any exercise routines, check with your doctor or OB Gyn so that your health and your baby’s can be evaluated. You want to make sure that you are physically able to do any exercise. Your health care provider can also give you tips on how to exercise properly.
Basic exercise routines
Arm/upper back stretch – You can do this routine by raising your arms over your head. Keep your elbows straight and the palms of your hands facing one another. Hold that position for at least 20 seconds. Lower your arms out to your side and keep your upper back straight. Bring the backs of your hands together as far as possible behind your back and stretch. Repeat this routine 5 times, alternating each side.
Pelvic tilt – this exercise routine will improve your posture. It will also strengthen your abdominal and back muscles to decrease back strain and fatigue. It is recommended to this routine as often as you can.
Lie on your back with your knees bent. Inhale through your nose and tighten your stomach and buttock muscles. Flatten the small of your back against the floor and allow your pelvis to tilt upward. Hold for a count of five as you exhale slowly. Relax, and then repeat. You can also do this exercise on your hands or while standing up. Remember not to arch your back while doing this exercise, or bulge your abdomen and push with your feet. That will cause serious injuries to you and your baby.
Sit ups – you can do this in two ways. For forward sit-up, lie on your back with your knees bent. Slowly breathe in through your nose and breathe out through partially pursed lips as you raise your head, hands pointing to your knees or placed behind your head. Tuck your chin toward your chest and lift your shoulders off the floor but no more than 45 degrees.
For diagonal sit-up, lie on your back with your knees bent and slowly breathe in through your nose.
Point your right hand toward your left knee while raising your head and right shoulder. Breathe out slowly through your mouth and keep your left knee bent slightly with your heel on the floor.
Kegels – help tone the pubococcygeal (PC) muscle or the muscle you use to stop and start the flow of urine. Exercising this muscle helps you prevent hemorrhoids, supports your growing baby, assists you during and after labor, keeps the muscles of the vagina toned, and may increase sexual pleasure for you and your partner. Squeeze the PC muscle for at least five seconds and relax for another five seconds, then squeeze again. You can do this three times a day at ten five second squeezes and work your way up until you reach 100 kegels a day.
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