With the holiday season kicking in, some of you may be looking to bolster your last-minute list with fitness equipment. This post cannibalizes three newsletters from 2012.
The first two lists are loosely based on cost from low to high. Most items actually have a wide price range, so there can be a lot of overlap.
Resistance
- You. This is the easiest and clearly least costly option. There are many exercises to do with just your bodyweight, like pushups, squats, and lunges. You can get even more by adding simple things like chairs and stairs. But it's difficult to do pulling exercises without any equipment. It's also difficult to get an ideal resistance level: overweight people will struggle with just their bodyweight, and as they lose weight, the exercises will get easier making them less effective. There are options, of course, but still very real limits. But hey, you can't beat the price! On the other hand, you probably don't want to put this one on your List.
Pull-up Bar. You can get versions of these that fit in a doorway (like the one shown here) but beware of quality, space, and doorway damage issues. If you have a basement or garage with exposed rafters, it's easy and inexpensive to make one. Just be sure you know what you're doing, or get someone who does, to ensure the installation is strong enough. The homemade version won't look pretty under the tree, but it's still darn handy for doing pull-ups and chin-ups. If you can't pull yourself up yet, there are ways to self-assist to get a good pulling workout. And the bar also works great with...
Resistance Bands. These are inexpensive, versatile, and compact. They can be awkward to use sometimes, and don't offer clear resistance increments (you can alter the resistance significantly with small changes in your setup), but they're an excellent investment and even better gift. They're also easy to carry home from the local sporting good store, easy to wrap, and may come in festive holiday colors.
Dumbbells. Not the tiny colorful ones. Weights less than ten pounds are worthless for most anything but shoulder rehab or prehab, and the "right" weight can vary significantly by movement; for example, an overhead press takes less weight than a row. That usually means you'll need several pairs at varying weights, especially as you get stronger. You can get adjustable models to save space and, in the long run, money, but they're a sizable up-front investment. Still, dumbbells are a versatile and time-tested way to get stronger and make a great gift, even though they can be hard to wrap.
Kettlebells. As with dumbbells, don't get light ones (in this case, at least 20 pounds for women and 25 pounds for men), and you'll need multiple weights, especially as you progress. But you can get by with just one kettlebell for each weight, and can do well for a long time with only two or three weights. But they cost more than dumbbells and you should get help with using them correctly, more so than with the other options here that are a little more intuitive. They do look pretty with a bow on them, but be careful about putting them on top of less sturdy gifts.
Barbells. These can actually wind up being not-so-expensive, since used sets are commonly available (see your local craigslist). Of course, used items have less appeal as gifts, but that's another story. Olympic-sized weights are better for certain exercises (like cleans and deadlifts) but cost more, and the 45-pound bar may be too heavy for some beginners. You should also include a bench with a squat rack on your list to get the most out of your weights. Barbells take up more space (especially under the tree) than other options but are another time-tested piece of strength-building equipment and offer the biggest potential resistance levels.
Aerobic
- You. As with the first list, we start this one with just little ol' you. After all, the best known and longest-used cardio exercise in the world is running. While a good pair of shoes are usually in order, barefoot running is gaining in popularity so even shoes are no longer a necessity. So if your house has a door, use it and go for a run. You can also stay inside and do calisthenics such as jumping jacks or burpees. Anyway, this one's not a gift, but still bears mentioning in a list of at-home aerobic training equipment.
- Jumprope. This one is very inexpensive, especially if you just use a length of rope or cord. But there's a reason boxers (and StrongFasters) all jump rope: it's a great way to build endurance and put a spring in your step. You will need high ceilings, or a trip outside, and this one is tough to do for long periods, especially for beginners, but it's an inexpensive, convenient, and effective way to get your heart pumping. Consider it a stocking stuffer.
Cycle. There are three main options for cycling. First, there's a bicycle you ride outside. You're probably familiar with those. Second, there's the training stand that is used indoors with a standard bicycle by raising up the rear wheel and providing resistance. This is relatively inexpensive and is a great way to keep riding your bike during the winter months. Finally, there are the indoor cycle machines that you can find in most gyms and fitness centers. These can range from quite simple contraptions to elaborate devices that include simulated virtual terrain displays and so can range from a couple hundred to several thousand dollars. They don't usually feel like a real bike, so if you want to stay in shape for riding a real bicycle, the stands are probably a better option. In general, cycles are knee-friendly which is important to some folks. (I'd rather work on the source of the knee pain than just pain avoidance, but that's another matter.) On the down side, they're limited to working the lower body only (unless you have something like an AirDyne). But they're still a popular choice for home training.
Rowing machine. For whatever reason, these are not nearly as popular as the other three machines on this list, which is a shame because it's the one I would recommend most. A good one isn't cheap, and they take up a lot of space, but they're no-impact, work both upper and lower body, and probably provides the most kick-ass workout of any item on this list. (Try rowing a 2k as fast as you can and you'll see what I mean.) It's important to take the time to learn how to stroke correctly to get the most out of your rowing without injury. Most machines come with an instructional DVD and you can find plenty of information online. This one definitely gets two oars up.
Elliptical. This is a very popular machine both in gyms and at home. The biggest draw is the low impact that can make it feel better than running. But quite frankly, I don't like them. First, it's just a weird movement and I'm not sure that it translates well to anything else. But the main thing is the short range of motion. Just about everyone who uses an elliptical has a problem with sitting too much, because just about everyone has that problem. Ellipticals exacerbate the problem by limiting the range of motion, particularly for hip extension. And this is also why they're so popular: because they're easy. If you just want to get your heart rate up and burn some calories (though running and rowing can burn more), ellipticals will help you do it. But you'll get significantly more hip extension and glute activation (yay!) with rowing or running. That's a good way to prevent your walking stride from shrinking to a shuffle. That's my take on the elliptical, but your mileage may vary. If you like it enough that you'll keep using it more than you would another option, then go for it. It sure beats doing nothing!
Treadmill. These have been around the longest and are probably the most popular. They're easy to use since everyone already knows how to walk or run (although not always well). Fold-up models can take up less space than ellipticals or rowers. And with a good mix of incline and speed, they can provide an excellent workout (though not as good as a rower, IMO). The biggest knock against them is that they're hard on the knees, especially running, and you really have to run at least some of the time to get the most out of them. A good treadmill will have a flexible deck that reduces impact, but the biggest thing you can do to try to reduce knee pain is run barefoot-style; that is, on the mid-foot rather than the heel. In any case, this is a time-tested piece of equipment with plenty going for it. But be sure to get a good one, and that will mean spending more. So you should also be sure it won't wind up as an expensive clothes hanger.
Other Stuff
- StrongFast Swag. How could we not include this one? Everything looks better with a StrongFast logo on it. Well, almost everything. And there's a wide variety of stuff to choose from, or even from which to choose, if you're into that sort of thing. There's apparel including t-shirts, sweatshirts, jackets, hats, and more. And other stuff, like water bottles, bags, mouse pads, and keychains. Check it all out at the StrongFast Fitness online store.
- Activity Tracking Device. There are lots of different options available these days, most linked in some way to a smartphone. One of the earliest examples is the FitBit wrist-band thing. There are lots of others to track all kinds of things from steps (like a pedometer!), to heart rate, to calories burned (or rather some sort of guess), and much more. A smartphone may already come with a number of activity-tracking tools. Bottom line is you still have to do the activity, so your mileage may vary. (Oh yeah, they can track mileage too.)
Foam Roller. Get this. Get it for yourself, and give it to everyone else. They're used for Self-Myofascial Release (SMR) to improve tissue quality and blah blah blah. Truth is, the science is still out on the effectiveness of these things, but the anecdotal evidence is clear: they help you feel good. And who will complain about getting a massage any time? There are two main types here: the typical foam ones which are like very hard styrofoam, and The Grid which wraps dense foam in a grid pattern over a hard plastic cylinder. The former are cheaper and more comfy while the latter can do a better job of digging deep. Yes, these usually hurt when you're doing it right, but in a good way. And the results are worth it.
TRX Suspension System. Disclaimer: I don't have one of these and have never used one. But at StrongFast, we use rings that work the same way. This probably should have been in Part One with the strength equipment, but they really don't jazz me the way lifting things does (although they're really good for inverted rows). Anyway, they're a very popular piece of equipment in fitness centers and at home, so they're definitely worth a look. TRX is the big brand, but there are less expensive alternatives. Shop around.
So there you have it. Now get shopping for the gift of a happy and healthy new year!
Be seeing you.
-gary