Aerobic riders look somewhat similar to rowing machines. But they provide less range of movement and burn fewer calories than a treadmill. They can still have their place, though.

As the name suggests, they provide a reasonably good aerobic exercise. They help develop lung capacity. While doing that, it’s impossible to avoid gaining good cardiovascular benefits, as well. So, an aerobic rider provides dual advantages.

Aerobic riders also help strengthen hamstrings and work the deltoids and several back muscles. Since the motion is to and fro in a single plane, they also help develop joint flexibility by stimulating lubrication.

Other machines, like rowing machines, treadmills, ellipticals and more, may provide a more strenuous workout or a larger range of motion. But they also tend to cost a lot more these days.

A good aerobic rider can be had used for less than $50 and even a new one may well be less than $150. They top out at about $500. By contrast, even low-end treadmills start at several hundred dollars and rise from there. Elliptical trainers may run anywhere from $350 at the low end to $600-$1,000 or more for a very good one.

Aerobic riders also take up less space and are lighter weight than treadmills or ellipticals. That makes them easy to put into place, use, then store away. There are models that can be easily folded and put in a closet or under the bed. A treadmill or elliptical generally is intended to stay in one place. If you want to take your aerobic rider out into the backyard for a nice workout, that’s easy. You won’t be doing that with other equipment.

According to one influential ACE (American Council of Exercise) study carried out by CSUN a few years ago, aerobic riders allow users to burn only about 50-75% of the calories of a treadmill. No other study has come along to contradict the claim and so the popularity (and prices) of aerobic riders waned a bit not long after their introduction.

But given the considerable difference in price, that comparison may not be entirely fair. A jump rope is much cheaper than a treadmill, too. It’s not intended to provide the same features or workout. The same can be said for an aerobic rider. Also, since they’re such simple mechanisms, they’re much less likely to require any kind of repair.

Provided the price is reasonable and you purchase a sturdy model, you can expect to get good workout benefits from an aerobic rider, especially if you’re just starting out. Just don’t pay more for hype. Of course, that statement goes for any piece of fitness equipment.

Dumbbells typically come in the form of a short bar with a weight on each end. Some are one-piece molded plastic (usuallly neoprene). Others have discs that can be swapped out, added to and so forth. The integrated style have the advantage of being low-cost, very sturdy and relatively safe to use. But you’ll often want several pair of different weights, offsetting the savings. Adjustable free weights allow you to choose how much weight you want to work with, but require a little time and sometimes a tool to make the swap.

Both offer an excellent range of motion that can be approached by very few weight machines. They allow you to move the mass any way you want so you can tailor your workout. It’s difficult to find a machine that will allow you to do curls, wrist work, deltoid development and more. When you can, it requires having more than one station on a weight machine, which increases its cost.

But, dumbbells can be a little riskier to use. While caution is required with weight machines, too, they make it less likely to slip and hit yourself with the weight. A weight machine offers a stack that slides up or down a fixed pole or an in-built resistance mechanism and it’s practically impossible to topple them over.

If you curl a free weight fast and hit yourself in the chest, you won’t be the first one to get a bruise that way. Many a foot has experienced the force of a dropped dumbbell, too. Getting ones made of neoprene helps only slightly, since 20 lbs dropped on your toe hurts whether it’s made of metal or not and the material is not spongy.

Free weights, since they’re quite a bit smaller than even the smallest weight machine, provide the ultimate in space savings. A weight machine will take up about as much space in a room as a treadmill, sometimes more if it has multiple stations. Dumbbells can easily fit under the bed or in the closet.

They’re also very flexible. Many models allow the weights to be attached to a barbell, which increases the value of your investment. Just remove them and slide them onto a bar that may be up to several feet wide and you can have an entirely different kind of workout.

Weight machines offer a different kind of flexibility, though, one that can particularly benefit the novice. With a weight machine it’s very easy to design a workout that is tailored to very specific muscle groups. Free weights make it a little more difficult to control the movement to hone in on just the ones you want.

If you’re on a strict budget, it’s best to start with a small set of dumbbells. Non-interchangeable plastic models sell for only a few dollars, but even a set that can be loaded up to 50 lbs or more can be had for a few hundred. A discount weight machine will start at that price and go up from there.

Also, if you want the most flexible workout possible, free weights are the way to go. Weight machines have some terrific benefits but dumbbells provide the greatest possible range of motion for the most varied workouts.

But what to buy?

If you’re just getting into, or back into, a fitness routine, you should hold off purchasing anything. Using relatively new professional equipment, under the guidance of a knowledgeable instructor, will give you a good basis for comparison when shopping.

One of the first pieces of equipment anyone interested in weight training will want is, naturally, a set of weights.

Free weights can be purchased for very little money – a basic set is often under $50. You’ll want a mixture of small, 10 lb (4.5 kg) and 20 lb (9 kg) hand-held dumbbells and a bar with larger, exchangeable weights. Just about any bar is as good as another, but weights can be either metal or plastic. Some people like the old-fashioned clink of metal, but plastic weights (usually composite or sand-filled) are marginally safer.

At some point, you’ll want to ‘graduate’ to a weight machine. They offer the ability to focus on specific muscle groups – biceps, quadriceps, deltoids and others – in a much safer way than free weights can. Also, some muscle groups – calves or hamstrings, for example – are harder to work using free weights.

Once you’re ready for a weight machine, be prepared to spend some serious cash. Costs and configurations vary. Some are just simple resistance machines, essentially composite rubber stretching straps that allow for some adjustment to the tension. These run a few hundred dollars. Others are multi-station, adjustable weight stacks, often costing from $1,800 to $5,000 or more.

Stair steppers are becoming increasingly popular. A very simple model can run anywhere from $80-$150. It offers you the ability to get a good cardiovascular workout in a small space at home with low joint impact, while you build thighs and calves. Beware anything that looks like too good a deal, though. Reliability is key here, otherwise you’ve spent $100 for nothing when it breaks two months after purchase.

Some stair steppers run as high as $1,700 or more. At this level you should be getting a lot more than just the ability to simulate walking up stairs. Apart from reliability and handrails, which should be rock solid for 5 years or more, you should be able to adjust resistance level, speed, angle, and distance between the pedals. You should also get a heart rate monitor and other digital readouts (speed, distance climbed, calories burned, etc) as part of the package.

Treadmills, too, are becoming a more common part of the home gym. Since they run anywhere from a few hundred dollars to $2,000 or more, you should expect to get a lot for your money.

Again, they should be completely smooth working, stable and reliable for several years. A good treadmill should have a great, non-slip surface and it should be able to go faster and offer more resistance than you could ever use as you build up.

Like stair steppers, it should come with an impressive panel of controls and digital gauges. Any treadmill that costs over $1,000 should have, at minimum, adjustments for and measurements of speed and distance ‘walked’. It should include calories burned, with tailoring based on age, weight, etc. A heart rate monitor is a great plus.

Of course, if you plan to spend several thousand dollars to acquire home gym equipment, you should be prepared to dedicate yourself to a consistent, regular workout. But that’s something no manufacturer can guarantee.

Picture a platform with a seat. Now imagine something to grab onto and pull backwards against resistance. That’s a rowing machine in a nutshell. But from that elementary starting point, the designs vary widely.

Some machines look a lot like a rowboat of the type that might have been used at Cambridge University in the 19th century. With long oars set in a guide, a crew of six or more could glide through the water at a speed they hoped was a little greater than their rivals at Oxford. Today’s adaptation puts the boat in drydock and shortens the oars, but the look is much the same.

More up-to-date designs will eliminate the oars entirely, in favor of arms that pivot and provide adjustable resistance, to give just the upper body workout you want. Some go so far as to not have arms at all, simply using ropes with handles to give you something to grip and pull.

Materials have evolved, too. Gone are the elegant but sturdy woods of yesteryear. Today’s rowing machines are manufactured from nearly indestructible alloys of stainless steel and modern composites. The ball-bearings, gears and more should last a lifetime in a good rowing machine. They should also be so quiet you barely hear a whisper in the background.

One of the biggest differences, though, is in the resistance method. Most use either a piston, magnetic force, air resistance or water inertia.

The piston resistance type uses hydraulic cylinders attached to the arms. The motion may not be as smooth as other methods, but these tend to be less expensive. Magnetic resistance models use electromagnets to provide a counter force to your pull. They’re smoother and very quiet, and usually adjustable, but they’re often larger.

Air resistance rowers react to the rate of pull, increasing as you move faster, but they can be noisier. Water resistance rowing machines also change as you pull faster and can be adjusted by adding or removing water to or from a tank. They take up more space than other models, though, and they are heavier.

Any model will give a good all-round workout. While the emphasis is on upper body development, including all the back muscles, the pecs, the biceps and triceps and more, a rowing machine actually works everything. Hamstrings and glutes get a workout because at the same time you’re ‘rowing’ the ‘oars’ you are either moving the seat back and forth (some models), or getting a good isometric workout (stationary seat models) for the legs.

Because of all this resistance and movement, a rowing machine offers a terrific cardiovascular workout, too. The pulse rate will increase, body temperature will rise slightly and the sweat can pour off. All those help keep the heart, lungs and blood vessels in top shape.

Because of the effort involved, with large muscle groups working hard and the heart pounding away, the opportunity to burn many calories is always present. You’ll find that the numbers for a vigorous workout are equal to a good long run or a lengthy spinning cycle routine. Rowing is a great way to firm up the whole body and keep body fat percentage down.

In the days of old, rowing machines looked a lot like a rowboat on land. Today, they’ve evolved into high-tech wonders that provide an excellent workout. Still, many of the same basic fitness goals are achieved. All that for a price (usually between $599-$799) that is typically far below what you’d pay for a good treadmill or elliptical.

A combination of the tried-and-true with the latest in contemporary design at a great price… what more could anyone ask?

Low-impact fitness gear to the rescue!

There are half a dozen different kinds of fitness equipment that offer the ability to build strength and coordination, improve balance and optimize joint health. Cardiovascular health and lung capacity are not neglected here, either. Several of the items discussed below offer those benefits as part of an overall low-impact exercise program.

Rowing machines, for example, offer a full body workout that gives tremendous cardiovascular benefits with little stress on the joints. On the contrary, a rowing machine helps improve joint health by keeping supporting muscles strong and encouraging lubrication.

Stationary bikes or spinning cycles also provide a great cardio workout as they emphasize development of the hamstrings, quadriceps and glutes. They really work the muscles that stabilize the knees and provide similar benefits to ankle joints.

Stair stepping is another low-impact exercise and stair steppers are usually less expensive than many other items in the home gym. They keep knee-stabilizing quadriceps firm as they help shape up the calves and give an all-round good cardio workout.

For those with a little bigger budget a treadmill is a superb piece of low-impact fitness equipment. Walking in general is great for health. But sometimes sidewalks can be a little hard on the ankles and knees. Also, you may want to keep your workout indoors for reasons of safety or convenience, especially if you tend to exercise in the evenings. Treadmills are the perfect low-impact item to help you achieve those values.

An elliptical trainer is the latest must-have addition to the home gym, but it’s not just a fad. Over the years since their introduction they’ve proven their worth. They help improve coordination, develop leg and back muscles, and optimize the cardiovascular system. But, unlike the outdoor exercises they emulate an elliptical doesn’t stress the joints.

Even a weight machine can provide a whole set of low-impact exercises that build strength, tone, curb body fat and burn calories. Weight machine exercises do put some stress on joints, to be sure. But there’s a big difference in effect on the knees between, say, a leg-press that works the hamstrings, calves and quads and the pounding that jogging entails.

There are a variety of reasons that finding low-impact exercises can be near the top of someone’s fitness goals. Recent surgery or other medical condition, advancing age, or a dozen other life circumstances can make it important to take extra care with joints and bones. Fortunately, there are several items of fitness equipment that make it easy to satisfy those goals.

Most people will first think about getting a treadmill. That’s an excellent choice. They provide superb cardiovascular benefits, help strengthen and tone several muscle groups and can burn calories like mad. But, because of the cost, this might not be the piece of gear to start with first.

An aerobic rider is a good place to start, even though that piece of gear is not absolutely essential. It has real benefits for those just starting out and a used one can be purchased for less than $50.

To build muscle and improve coordination and joint stability, a good set of weights is a must. To save money, it’s possible to start small with a few neoprene dumbbell sets of varying weights. But soon, you’ll want to graduate to an interchangeable outfit, especially the type with plates or discs that can be used either on dumbbells or barbells.

If you have the budget (and interest) you might take the plunge and go for a weight machine or home gym. That investment is better made after you’ve used one at the public gym at least a few times, though. Once you decide to go for it, make sure to get one with at least a few stations. You don’t want your interest to wane out of lack of variety after only a few weeks or months.

A good weight machine will cost at least a few hundred dollars, probably closer to $1,000 or more. That’s a substantial investment, but a good machine will work for you and keep your interest for years. You can build strength in every muscle group and a good one will have enough variety to perform a few dozen different exercises. Some will even include a rowing machine as part of the unit.

An elliptical trainer is another favorite, even though they too can be pricey. They provide not only excellent cardio benefits, but make possible a whole range of exercises. The emphasis is on leg development, but with a good pair of handles you can also work back muscles, deltoids, pecs, biceps and more.

One alternative, or addition, is Nordic ski machines. They may seem like a specialty item, since they’re designed to emulate cross-country skiing and you may not be into that. But the types of motion used are similar to that employed in using an elliptical trainer. Emphasis is on leg development, but with simulated pole motion you can get a range of back and arm exercises too.

The most important aspect of outfitting a home gym, though, isn’t the dollars you spend or the gear you get. Those aren’t unimportant, but they’re not the key. The key is to get quality gear that you will enjoy using.

According to numerous official studies the major reason most people stop working out is lost motivation. That can be brought on by injury, lack of variety or other factors. A good home gym plan will keep you using that gear you spent so much research time investigating and money buying.

Some models are nothing more than a pair of foot-sized movable platforms that offer resistance as you press down with the leg. That builds coordination and moderate strength, even for the elderly recovering from surgery. Adjustable models let you increase the resistance to match your level of ability and desired workout.

Many models provide handles that add safety and can provide the ability to work other muscle groups. Isometrics let you build strength in the arms while you work those calves and thighs. Some with movable handles provide a piece of gear that is very close to an elliptical and increases the upper body workout.

But stair steppers or climbers do much more than just build strength or even provide a great cardio workout. Because of the type of movements involved, you’re doing good work to improve joint health in half a dozen ways with a stepper.

As you simulate walking up stairs, the muscles around the knees and ankles build up. Tendons and ligaments get strengthened. That increases stability that is important at any age. At the same time, as the bones slide over one another, fluid is encouraged to fill the area. That leads to flexibility and better long term joint health.

Studies show that these types of exercises also help maintain or even increase bone density. As we age, bones can get thinner and more brittle. Moderate, age and fitness-level appropriate exercise helps stave off osteoporosis.

Increased joint stability, greater flexibility and better bone density all combine to lower the odds of falls and offer better protection from injury when they happen. That benefit isn’t just for the elderly, either. It can be a big boon to mothers who are close to giving birth and those that have recently. It’s valuable for those who have had recent surgery, too.

But stair steppers and climbers are good for anyone, at any level of fitness or in any life circumstance. Because they help develop better posture, they help achieve more confidence and a more attractive appearance. That’s beneficial for everyone.

Since even a good basic stair stepper can be purchased for less than $100 that’s a terrific set of benefits at a very affordable price. Most in this range are called mini-steppers. By comparison a good treadmill can easily run over $1,000. There are stair steppers that cost as much as $2,500 and they offer increased value, with built-in heart rate monitors, adjustable resistance levels and more. But even the low-end models offer multiple health benefits.

Buy a stair stepper or climber and you’ll start to enjoy those benefits right away.

A weight, whether in the form of a free weight or a stack on a machine gives you the opportunity to exert a varying degree of force. That makes it possible to tailor your workout to your level.

Weight training improves strength over time, while tuning the cardiovascular system which reacts naturally to supply muscles with what they need. As you build strength you are improving coordination, creating a stable body environment for joints and making the heart work, which improves overall health.

Resistance bands offer similar benefits, along with some of their own.

As you increase the amount of stretch, the band pulls back with greater and greater force. To get a feel for the amount of that force consider a highly stretched rubber band. It travels a lot farther when released than a limp one.

Resistance bands help increase bone density, as the body reacts to the strain by releasing biochemicals that add calcium. It’s very indirect, but the effect is real, even while it’s gradual. That effort increases the metabolic rate as the body supplies oxygen to tissues.

Beyond the valuable workout benefits there are convenience benefits to exercise bands, too. They’re ultra-easy to store, since they’ll fit into a drawer or on a closet shelf with no problem. Lightweight and ultra flexible they are even easier to handle than small dumbbells. And a lot safer.

In both cases – band or weight – the muscles have to work against forces directed against them. But now look at the differences in how those two types of force are applied. They tend to operate in different directions.

The difference in those two directions creates an opportunity to work different muscles in different ways. Both help enhance strength, but using both gives you a much wider variety. That leads, in turn, to a workout that is more comprehensive.

For those who are recovering from an injury, whether from a previous workout or more long term, an exercise band can be a little easier to use in some circumstances. You can insert a foot into the handle of a resistance band, then take up the other end with your hand. Or, you can use both feet to stretch the band. That gives a range of exercises it would be hard to duplicate with weights, unless you invest in some expensive equipment.

Free weights on the other hand, say in the form of small dumbbells, can offer a great way to do some curls even in a wheelchair. It’s possible to use a resistance band that way, but it can be more difficult, depending on the type of injury you have.

Both methods have their strengths and weaknesses and the ideal workout program will incorporate both to get the best of both worlds.

Fitness equipment can run anywhere from $50 to $5,000 or more. You may be satisfied with an exercise ball or you may want a complete gym. That depends, of course, on your budget, your commitment and your desired workout routine.

A few free weights might be a good start if your preliminary goal is to tone and build muscle mass. A quality bar for chin-ups and pull-ups would be a good addition to a basic set. Between floor exercises and some elementary weight lifting, combined with chin-ups or pull-ups, you can design a varied workout.

It’s always a good idea to have a longer-term plan, though. Buy higher quality today, equipment that lasts and that will continue to be part of your routine for several years. If you’re considering an exercise bike, for example, in order to do some spinning for a great cardio workout, get something solid and reliable. You want the bike to be good for at least five years.

Make sure you take into account how much space you have, and how much you’re likely to have for the next few years. For a bike you need only about 10 square feet, but a treadmill will require 30 square feet. A multi-station weight machine may take up to 100 square feet or more, depending on the design.

If you’re just starting out, test a variety of equipment from different manufacturers at multiple outlets. Several companies make high quality gear, but every person is an individual. That means that a machine that works great for one person may be unsuited for another.

A rowing machine that fits your tall friend may be useless, or actually harmful, for you. Get equipment that’s adjustable to fit your body size and type. That also helps when and if you share the equipment with a partner. Make sure the adjustments – for tensions, lengths, weights, etc – will travel through a wide range. As you build strength and endurance you’ll want equipment that continues to test you as you develop.

Make sure you, and anyone who shares it, can use the equipment safely. Multi-station weight machines have safety features that vary in style and effectiveness. Pick equipment that suits you, not the salesperson.

From some advisors, ‘no pain, no gain’ can mean ‘you should feel some pain’. Some mild discomfort the day after is normal and expected. But if it hurts you to use the gear, either you’re doing something wrong – and should get guidance about proper technique – or the equipment isn’t right for you. You should feel comfortable using it.

For example, walking machines should have rails that suit your height. They should also have rollers and settings that you can operate properly while in motion. Weight machines should have a chair and handlebars that you can sit in and grab without straining and don’t produce back or neck aches.

Shop around, ask a lot of questions and don’t buy until you are satisfied that you’ve found something that will last and suits your unique style.

The most important criterion for any fitness item is safety. In this case that comes primarily from sturdiness and reliability. A solid steel alloy frame will stand up to much more punishment than the average aluminum one. If the treadmill uses plastic composites in the mechanical sections (as opposed to just the controls), they should be aircraft quality. They should be as good or better than metal. The hand rails should be rock solid and stay that way for years.

Cost is always a factor, of course. A high-end treadmill may cost as much as $3,000 or more. Some of that price is the result of several ‘nice to have’ electronic features that make the treadmill easier to use. But one major factor is whether it has a motor and of what quality.

Manual treadmills make you move the roller from a dead stop to whatever speed you’ll ‘run’ or ‘walk’ at during use. That can take a lot of force and you may not want to waste your energy on that initial stage. A motor will get your treadmill running gradually at the speed you want to workout. But a quality 2-hp motor – reliable, quiet and long lasting – will add 10-20% or more to the total cost.

Other components of the treadmill should be equally high quality, even for one in the $2,000 range. The belt and rollers will get a lot of use over the lifetime of the machine which, naturally, you want to be very long. They should continue to look and act almost new for years. Some slight wear on the belt from your feet and/or shoes is normal. But rippling, uneven movement and so forth that occurs six months after your purchase is not acceptable.

At the same time, the whole assembly – motor, belt, rollers – should be ultra quiet and stay that way for many years. That isn’t just a matter of annoyance or interference with your music or TV though that’s a factor. Stability, smoothness and lack of noise go hand in hand. Quality parts will produce a quiet, reliable ‘ride’ for a long time, just as they do for autos.

Once the basic safety, reliability and wear factors are satisfied other attributes can take center stage.

You may want a folding treadmill for convenience. If so, they should fold and unfold relatively easily, and the hinges (here we go again!) should be sturdy and high quality. Keep in mind that even a folding treadmill will still be fairly heavy. The feature is to allow freeing up floor space when it’s not in use. It’s not for the purpose of making the machine portable. Though it does help when you move your home. The ability to adjust the incline can also be very handy since it allows you to adjust the kind of workout you get.

Multiple controls are nice to have features, but sometimes that can mean VERY nice to have. Numerous pre-sets, an accurate heart monitor, programmable variations, a bottle holder, a magazine rack and more are all great ways to get the optimum out of your treadmill.

Do some homework and you’re bound to find a treadmill that meets your standards.