Tools of the Trade

I can't tell you how many members of the gym actually have exercise equipment at home, but I would guess that it's almost all of them. If they have the equipment at home, then why do they go to the gym? For most the reason is they have the wrong equipment for their goals. Most also get suckered in my good marketing into buying something completely ineffective.

Kickbuttmama's Home Exercise Guide:

1) Cardio Equipment: One good piece of cardio equipment will be the highest cost of a well balanced home gym. This is for those days that are rainy or snowy, making exercise outside difficult. Stair machines, treadmills, Ellipticals and Cross-trainers all burn relatively the same amount of calories, making them almost equal in effectiveness. That means the deciding factor in choosing which to purchase should be enjoyability and comfort. If you have knee, ankle or low back issues I would recommend a cross trainer or elliptical (a cross trainer being an elliptical with arm motion). These were designed to be of lightest impact on the joints of the body. Your feet move in an egg or elliptical motion so your feet never leave the platforms. The treadmill allows you to perform one of the most effective exercises on the planet - jogging - with shocks that absorb some of the impact on the body. Stair machines are great for toning the rear and thighs.

2) Stability Ball: The stability ball comes in several sizes. To determine the correct size for you would be the height from your sole to your knee sitting down (in cm). So that when you're sitting on the ball your knees are at a comfortable 90 degrees. Stability balls are essential to any exercise room due to their ability to target the core musculature (the stability structure of the body) making any exercise that much more effective. You can use the ball as a bench for strength training or as a means of working your abs and rear. Stability balls are also very cost effective - running between $15 - $25.

3) Dumbbells: you'll want a few different size dumbbells, as you need a little less weight for the smaller muscles, and heavier weight for the bigger muscles. For a woman I would suggest 5, 8 and 10 lbs - for men: 18, 10 and 15 lbs. If you are really ambitious you might also want to add a 20 or 25 lb set for the large muscles in the legs and back.

4) Resistance Bands: There are some really creative resistance band sets on the market, that are extremely cost effective as well. Most will come with a door jamb - a tools that allows you to set the bands in a door so that you can pre-set the angle of resistance. Bands are a fantastic means of incorporating the core muscles (the abs, hips, but and lower back) in any exercise. Burning fat, toning the midsection as well as working the target muscles. Some sets will also include a circular band meant to work the thighs.

4) Medicine Ball: The medicine ball in a versatile tool. It can be used for abdominal exercises, balance work, resistance flexibility exercises,and many more. I would suggest getting a medium size - about 6 - 8 lbs.

Finally, if you would also like to work on your Balance - which some believe helps to develop the mind - then you'll also want to include either a balance board (a flat board with a 1/2 ball on the under side), Discs (plastic pillows with a rounded side) or a BOSU. With each of these you challenge your mind and core to keep your body still while performing exercises like the overhead press, and squat.