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A home gym you'll actually use

Dec 20, 1999
By: Leslie Kane, MACC
Medical Economics

A home gym you'll actually use

The wrong equipment will end up gathering dust. Here's advice you can use yourself—and pass along to patients.

By Leslie Kane, Senior Editor

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Paul Reinbold, (above) a Maryland internist, pumps iron. He credits the exercise with increasing his stamina.

Some folks buy exercise equipment and quickly lose interest. Not Lawrence H. Durban, a cardiothoracic surgeon from Roslyn, NY, who works out at 5 am every day in a bedroom he converted to a gym. The 42-year-old has lost 50 pounds and says, "I have the best lipid level I've ever seen on anyone. With my schedule, it was difficult to get to the gym in town. Now I can work out whenever it's convenient."

Paul Reinbold, a 33-year-old internist from Federalsburg, MD, works out for 1 1/2 hours a day at his home gym. "I had gained 60 pounds in medical school, and my weight fluctuated for six years," says Reinbold. "I started exercising, lost weight, and got back into shape. Now I have the energy and stamina to maintain my busy schedule. I couldn't have done this much work five years ago."

Both Durban and Reinbold avoided common mistakes in buying home exercise equipment. "People order equipment that they've never tried, from a TV infomercial," says Scott Cassidy, a personal trainer and consultant with Fitness SuperStore in Cherry Hill, NJ. "Then they discover the exercise bores them, the equipment feels uncomfortable, or the machine doesn't do what they expected."

To avoid this plight, you've got to do your homework before buying equipment. "Visit a friend's gym, use the machines, and see what you enjoy," suggests Vincent Scalisi, editorial director of Muscle & Fitness magazine in Woodland Hills, CA. "Or wear your workout clothes to the exercise equipment store and try the pieces for at least five minutes." The test run is important, even if you've used a similar machine at a gym. Home versions may differ from the gym machines.

Another blunder is getting cheap equipment that works poorly or needs frequent repairs. "If you get junk," Reinbold says, "it may be uncomfortable to use, the wimpy motor may chatter, it may feel rickety, and ultimately you won't use it." Adds Scalisi: "When you try a machine, make sure it remains solidly planted. It shouldn't wobble or shift."

Besides a sturdier base, heavier construction, and a stronger motor, a pricier piece of equipment will likely come with extra features and more sophisticated electronics that can keep you motivated and help you enjoy your workout. Many treadmills, stationary bikes, and other aerobic machines offer computerized programs that automatically change the speed, incline, or resistance to mimic a course over varying terrain. Some offer a heart monitor to help you determine whether you're in your target cardiovascular range. For example, the Cat Eye EC-1200 stationary bicycle automatically adjusts resistance to keep you within three beats per minute of your target heart rate.

What kind of exercise should you opt for? "If the machine will provide your sole exercise, choose one that uses a familiar activity, like walking or biking. But if you already walk outdoors, for instance, choose a rowing machine or stair stepper, to complement your workout," says F. Stuart Sanders, a sports medicine specialist in Demorest, GA.

And don't stick the equipment in a gloomy basement. Make the gym setup inviting and well lit. "It helps to be in front of the TV to occupy your mind," says Sanders. A reading rack can also make the time pass more quickly.

Here are tips for buying various types of equipment, as well as advice to share with your patients who want to start exercising.

Treadmill. "The treadmill is the most effective way to burn calories and build cardiovascular endurance, so it's one of the most popular pieces of gym equipment," says Jayme Shepherd of Icon Health & Fitness, the world's largest manufacturer and marketer of exercise equipment, in Logan, UT.

Forget manual treadmills. "They're hard on the feet," Sanders says, "and you've got to push down to make them move. The walking motion is unnatural."

Look for a motorized treadmill with a deck area—the walking space—with enough length and width to accommodate any stride. "The deck area should be at least 18 by 55 inches," says Shepherd. The ProForm 585Pi treadmill has an 18- by-50-inch deck, and the Image 10.6Qi treadmill has one of the largest decks, 22 by 60 inches.

"A cushioned deck is better for your ankles and knees," says Scalisi. A thick treadbelt is best, too. Compare thickness by feel or by asking the sales rep for the thickness measurement.

"If you plan to run on the treadmill, rather than just walk, get one whose motor has a high continuous-duty rating of at least 1.5 horsepower, as opposed to a motor with maximum output," says Sanders. "Continuous-duty motors give you constant maximum power. Maximum-output motors surge to accommodate short spurts, but you won't be able to run smoothly for an extended period."

For a better workout, choose a treadmill with a power incline, which simulates an uphill climb. Some treadmills rise to only a 10 percent incline. The True 450 treadmill elevates to a 15 percent incline.

And look for a machine with an automatic stop button. If you stumble or feel dizzy, you can push the button and halt the machine instantly.

Elliptical fitness cross-trainer. This machine combines the movements of a treadmill, cross-country ski machine, and stair climber. Your feet loop forward to simulate walking, but the footpads rise and fall with your feet.

"The elliptical provides no-impact exercise, which is great if you have arthritis or knee or disc problems that make walking difficult," says Scott Cassidy. For maximum exercise, he recommends an elliptical with dual cross-trainer arms, which move back and forth as you stride, rather than stationary arms. "Ellipticals with dual-action arms burn more calories and use more muscle groups," he says.

To keep workouts challenging as you become more conditioned, get a machine with an adjustable ramp incline. You'll change the resistance and exercise different muscle groups. The Precor EFX5.21si Elliptical Fitness Crosstrainer has a motorized ramp incline and a motorized resistance adjustment with 20 resistance settings. A less elaborate piece, the NordicTrack Ellipse 930e, offers manually adjustable resistance.

Be wary of space-saving ellipticals. Compare them carefully with large machines, such as the ProForm 485e, which takes up about 9 feet. Small machines may not comfortably accommodate a tall person's stride or may not afford full range of motion.

Cross-country skier. This can give you a workout similar to the one you'd get from an elliptical cross-trainer. "It conditions the entire body, burns a lot of calories, and is low-impact," says Sanders. "The least workout requires significant effort. This machine's good if you're already in decent shape. The motion's kind of awkward, but you'll catch on after a session."

Jeffrey M. Kagan, an internist in Newington, CT, swears by his NordicTrack skier. "I exercise on it when I wake up," he says. "I don't have to take workout clothes to a gym, or take an extra shower on workout days. I used to wake my son up at 5:45 am, and he practiced his bar mitzvah material in front of me as I worked out."

There aren't many choices in this category. You're pretty much limited to a NordicTrack, and to one model, at that. The Classic Pro has adjustable, independent resistance control for the arms and legs.

Rowing machine. "Rowers provide a vigorous workout, build strength, and are good for your arms, back, abdomen, and legs," says Sanders. "You can learn the movements pretty easily."

To test a rower, glide back and forth on the seat. Make sure it moves smoothly and that the seat supports your lower back. Size matters, so try out large machines as well as smaller ones, to make sure you get the right fit. You can get a reasonable workout on a small machine such as the Tunturi R 215, which is made of aluminum and steel and is only 48 inches long. It has an electronic meter showing time, distance, and speed. A larger version, the Tunturi Air Rower R 701, has no gadgets, but also will give you a good workout.

Stair stepper. "Climbing stairs requires more effort than just walking forward; a stair stepper gives you an excellent workout," says Scalisi.

Look for an independent stepper, rather than a dependent one. An independent stepper requires pressure to move each pedal, so it gives you more strenuous exercise. A dependent stepper has pedals that move together. "And make sure the foot pedals are large enough to offer a wide stance, flexibility, and plenty of variation," says Scalisi. "Also be sure they're nonslip."

Avoid down-and-dirty choices such as Gold's Gym Stepper 2000, a manual machine with only two intensity levels and not much climbing space. You're better off with a machine such as the StairMaster 4000PT, which has independent pedal movement, speed control buttons, and an electronic braking mechanism to control pedal descent. Or consider the Life Fitness 5500HR stair climber, which offers a choice of two climbing modes.

Stationary bicycle. You can choose between an upright bike or a recumbent one, which has pedals set horizontally in front of the seat. Either will give you a good cardiovascular workout.

"Body alignment is more comfortable and natural on a recumbent bike," says Scalisi. "Recumbent bike seats tend to be more comfortable, too; they're usually bigger and more ergonomically shaped than seats for uprights."

Saddle soreness can be a big problem; ride the bike for several minutes to test the seat. Reebok's CYC 6 cycle, a recumbent bike, has a seat that slants forward and down, for easier pedaling momentum.

As with other aerobic equipment, computerized programs make your workout more challenging and enjoyable. The Diamondback Fitness 1000R Recumbent Heart Rate Trainer, for instance, features four hill-profile training programs, three heart-rate training programs, and 13 feedback and monitoring functions. The upright version, the 1000U, has similar features.

Some noncomputerized manual bikes, such as the Schwinn Airdyne, have dual-action arms that provide upper-body exercise, too.

Fitness equipment for your patients

Developing your own exercise routine can be a first step toward getting patients to do likewise. Cardiothoracic surgeon Lawrence H. Durban of Roslyn, NY, exercises daily and says his physique and energy inspire some of his patients to work out. "They see what it has done for me, and some of my passion for fitness rubs off," he says.

Start your patients on simple equipment. "I recommend a treadmill or stationary bike," says Paul Reinbold, an internist in Federalsburg, MD. "For sedentary patients, half an hour of exercise a day is enough."

F. Stuart Sanders, a sports medicine specialist in Demorest, GA, often suggests a stationary bicycle. "Cycling is a familiar activity" he explains. "It's low-impact, and it's good for people with knee or back problems. Patients should look for a bicycle that offers upper-extremity exercise; they get a better full-body workout."

Don't recommend a cross-country skier unless the patient is relatively fit. "The machine requires a learning curve and can be confusing, especially to elderly patients," says Sanders. "Stair-climbing machines are demanding, too. I don't recommend them for older and less-fit people.

Make sure your patient can handle a workout, warns Sanders: "Do a cardiovascular screening exam and stress test before telling your patients to exercise.

"If they're thinking about buying equipment, I tell them to consider other household members who will use it, plus budget, available space, and their physical limitations, such as arthritis in the knees," Sanders adds.

Where to find the equipment

Here are the phone numbers and Web addresses of the companies that make the kinds of equipment mentioned in the accompanying article. Prices are manufacturer's suggested list, rounded to the nearest dollar.

Cat Eye

800-872-1105, www.cateye.com

EC-1200 stationary bicycle ($1,099)

Diamondback Fitness

www.diamondback.com

1000R Recumbent Heart Rate Trainer ($1,295)

1000U Upright Heart Rate Trainer ($1,000)

Fitness Acquisitions

800-760-6007, no Web site

Gold's Gym Stepper 2000 ($140)

Image

800-727-9777, www.iconfitness.com