Investing in Weight Machines

Obviously, it’s not practical to put an entire line of weight machines in your home, unless you’re willing to take out a second mortgage to pay for the weights and for the new wing of the house you’ll need to build. A more reasonable alternative is a multigym, which combines several weight lifting stations into one frame. Most multigyms have one or two weight stacks, meaning that one or two people can work out at a time. Good multigyms give your muscles a sufficient workout, although most models don’t feel as smooth or as solid as health club machines. A decent multigym costs between $300 and $1,000. Buy from equipment specialty stores, not from department stores and certainly not from TV infomercials. Visit several stores to compare prices. If you don’t live near a specialty store, call the manufacturers and ask for the dealer closest to you. Most top brands have a dealer in every nook and cranny in the country, as well as in many parts of Europe, Asia, and Africa. In some cases, buying directly from the manufacturer is cheaper. Good multigym brands include Parabody, Paramount, Universal, Vectra, Pacific, Hoist, and California Gym. Here are some tips for buying multigyms:

• Look for sturdy and thick padded seats filled with dense foam. Seats covered with durable material clean easily. The pad is the part of the equipment that has the most body contact, which includes your sweaty body. With a cleanable cover, you can wash away your workout sweat after each use.
• Look for machines that use plastic-coated cables as opposed to chains or giant rubber bands. Check all cables for imperfections and fraying.
• Try out every exercise station. Some may feel comfortable, while others make you feel like your arm is about to be ripped out of its socket. Look for a weight stack that moves smoothly up and down. Some machines that move smoothly at heavier weights become wobbly and sticky when you’re lifting only one or two plates.
• Make sure that the parts are easy to adjust. You don’t want to waste half your workout fiddling with the arm and seat adjustments to make the machine fit your body.
• Look for free assembly. Forget about those “easy-to-follow” directions. Trying to put some of these contraptions together yourself is like trying to build a space shuttle with a step-by-step manual.

weight machine

Buying a gym bench

If you have a dedicated space for your home gym and want to buy a bench, your best bet is an adjustable incline bench — one that adjusts from a flat position all the way up to vertical. Make sure that the incline mechanism is secure and easy to manipulate. With some cheap brands, the pin that holds the backrest upright tends to slip out or, even worse, break off. The decline feature shouldn’t be a high priority because you won’t use it very often, if at all. Before you buy a bench, sit on it, lie on it, drag it around, adjust it, and inspect it. Look for a high-quality Naugahyde, leatherlike material used to cover all seat and back pads.

Figuring the cost
Good flat benches start at around $100 and run upward of $500 for extra-thick padding and high-quality hardware. Adjustable incline and decline benches range from $200 to $600. Good bench brands include Hoist, York, Icarian, Paramount, and Tuff Stuff — the brands you’re likely to encounter at the gym —along with Galileo, Cybex, and Body Masters.

Storing your equipment
Storing your bench is nearly impossible. Benches that fold up and go under your bed or fit neatly in a closet don’t exist. For this reason, you should have a dedicated space for your home gym that’s roomy enough for a bench (and all of your equipment). If you can only fit in the weights, skip the bench.

Buying barbells

Unless you’re related to the Sultan of Brunei, you’ll probably find it too expensive and too space consuming to buy a whole array of fixed-weight barbells, as recommended with dumbbells. It’s more practical to buy an empty bar and clip on the weights yourself. You can buy bars that weigh 15 to 45 pounds, although the most popular bars are the heavier bars used in health clubs.

Figuring the cost
Barbells cost about the same per pound as dumbbells, but if you’re lucky, you may find them as low as a nickel a pound. Most stores sell variety packs, often called Olympic packs, which come with a whole assortment of plates weighing a total of 200 to 300 pounds.
We also recommend buying collars to keep the weight plates from sliding off the bar. MCR makes the sturdiest and most user-friendly collars. You slip the collars on the bar and twist a small lever, locking them in place. They cost $20 a pair.

Storing your equipment
As with dumbbells, we recommend buying a barbell rack. Vertical racks ($100 to $200) take up less space and cost less than horizontal racks ($300 to $700). However, it’s more awkward to place a bar on a vertical rack. Store your plates on a weight tree — a contraption that has several rungs. Weight trees come in an astonishing variety of shapes and sizes and typically cost $75 to $200.

Storing your dumbbells

Buy a rack to store your dumbbells. Racks save space, and they keep your house looking tidy so your mother won’t have to step over your weights if she stops by unannounced. Also, a rack can save you from injury because you don’t have to constantly bend over and lift the dumbbells off the floor. Don’t be surprised if a rack costs more than the dumbbells you’re storing. A $200 to $300 rack is adequate, but you can shell out up to $800 for a three-tiered, chrome rack.

Nifty dumbbell products

If you’re in the market for dumbbells and want to save money and/or space, here are a few inventive gadgets that might suit your needs.

• Plate mates: This product is like an oversized refrigerator magnet that you stick on both ends of a dumbbell to increase the weight. Plate mates come in four weights: 5⁄8 pound, 11⁄4 pound, 17⁄8 pound, and 21⁄2 pounds. Prices range from $19 to $28 per pair. Plate mates save you big bucks on dumbbells because you have to buy only half of the weights you would otherwise. For instance, transform a set of 5-pounders into 61⁄4-pound dumbbells or 71⁄2-pounders simply by sticking a plate mate on each end. Plate mates bond to the weights quite well. Try to shake the dumbbell up and down and the magnet won’t fall off. Removing a plate mate requires nothing but a quick twist.
• Smart locks: Smart locks are a nice improvement to adjustable dumbbells. They’re short bars that come with spring-loaded collars that easily pop on and off. The collars lock the plates on the bars so tightly that they don’t rattle around or slide off. For less than $200, you can buy a set that builds up to two 40-pound dumbbells.
• Power blocks: These dumbbells are clever and adjustable but strange looking. Each block consists of a series of weighted, rectangular frames, each smaller one nesting inside one slightly larger. Holes run along the outside frame: You stick a two-headed pin in the hole that corresponds to the amount of weight you want to lift, and the pin locks in the number of frames you need to lift. Power blocks save you time — it’s a lot quicker to stick a pin in a hole than it is to clamp on new weight plates. For about $600, you can buy a set that builds up to two 90-pound dumbbells. They fit into a corner of the room and take up no more space than your nightstand. A similar product, Probells, is easier to use but only goes up to 30 pounds. Probells usually sell for $299 a pair; their stand costs an additional $149.

Figuring the cost of your dumbbell

So what’s all of this going to cost? The answer depends on how fancy you want your weights to be. Dumbbells cost about $.50 to $2 per pound ($150 to $300 for the women’s set and $300 to $600 for the men’s), depending on which part of the country you live in, where you buy them, and whether you catch a good sale. Hexagonal dumbbells (called hexes or hex heads) tend to be less expensive. Plastic-coated dumbbells are cheaper, but the plastic tends to rip over time.
Liz once owned a pair of dumbbells that started to leak; every time she pressed the dumbbells overhead, a few grains of sand fell in her mouth or eye. The most expensive dumbbells are the shiny chrome ones with contoured handles. You can see your reflection in the ends of the top-drawer ones. You find chrome dumbbells in ritzier health clubs and in home gyms that try to emulate ritzy health clubs.

Buying dumbbells for your home gym

The biggest mistake people make when buying dumbbells is investing in a pair of 10-pound weights and then using them for every exercise. We suggest that you start with eight pairs. If that seems overwhelming, buy up to four pairs on the lower end and add the heavier weights as you become stronger.
For women who’re beginning lifters:

• Buy dumbbells weighing 2, 3, 5, 8, 10, 12, 15, and 20 pounds.
• Look for brands of dumbbells with narrow handles (so you don’t have to buy as many weights). This way, you can hold two dumbbells in one hand, for example, a 5-pound weight and a 3-pound weight to create 8 pounds.

For novice men:

• Buy 8, 12, 15, 20, 25, 30, 35, and 40 pounds.To get good results you need to lift precisely the right amount of weight for each exercise.
• Another alternative to buying so many dumbbells is to buy adjustable dumbbells with weight plates, similar to barbells.

If you’re short on space or money and buying eight pairs of dumbbells is impossible, consider an adjustable dumbbell kit. You get two short bars and a number of round plates that you clamp on with collars. Just beware: The plates tend to rattle around, and you may find it annoying to constantly pop off the collars and add or subtract weight plates. Making these adjustments can add precious minutes to your workout. Worse, you may be tempted to skip the adjustments and use the same weight for several exercises.

Strength training on the road

If you’re looking for an excuse to skip your weight training workout, vacations and business trips won’t cut it. You can keep your muscles strong no matter where you go, whether your destination is Caribou, Maine, or the Mongolian desert.
Of course, you may not always find a health club with 16 shoulder machines and aromatherapy baths. While touring Micronesia, Suzanne worked out at Yap Island’s only gym — a tin shack where the locals hoist rusty barbells while chewing betel nut, a mild narcotic that stains your teeth red. In Nairobi, she lifted weights at a club where staff members had to boil water on a stove in the weight room because the water wasn’t safe to drink. The bottom line: You can always make do.
Strength training on the road is well worth the effort. Even fitting in one short workout a week can help you maintain the strength you’ve worked so hard to build. Here are some tips for getting in a strength training workout away from home:

• Book a hotel with a gym, if possible. Some hotel gyms have facilities that rival those at regular health clubs, including personal trainers, towel service, and massage. And these days, even many of the less posh hotel gyms offer a decent array of free weights and weight training machinery.
• Look for a gym in the neighborhood. If your hotel doesn’t have a gym, ask the concierge, or simply open up the phone book and look under “health club” or “fitness.” Expect to pay $15 to $20. Some upscale Los Angeles and New York clubs charge as much as $35 or more.
• Stick to free weight exercises and machines that you recognize. If you’re in a gym that’s foreign to you, unless you ask someone on staff to help you, this isn’t the time to test whether you have a knack for figuring out how weight training contraptions work. When you work out away from your home club, expect to sign a waiver essentially saying that any torn muscle, broken bone, or smashed toenail you sustain is your fault and yours alone. By the way, one of the best reasons to find a local gym has nothing to do with your muscles. “You get to meet the locals and find out about the least crowded beaches, and the best place to go for a beer,” says Alec Boga, an avid traveler from California, who’s lifted weights in Thailand, Costa Rica, Zimbabwe, Venezuela, and Fiji, just to name a few countries. “The equipment might be good or bad, but you just ad-lib and enjoy talking to the people.”
• Pack an exercise band. If you have no access to weight equipment, you can perform dozens of exercises with a single band, which takes up about as much space as your travel toothbrush. Shirley never travels without exercise tubing and a stretch strap. See Chapter 24 for band exercises.
• Lift your own body weight as a last resort.

If you get stuck without even a band, you can do equipment-free exercises such as push-ups, triceps dips, crunches, back extensions, squats, and lunges. Shirley creates outdoor circuit workouts in local parks, combining walking with stops at trees, stairs, and park benches for push-ups, dips, lunges, and squats for a workout that combines aerobic training and toning. Outdoor workouts are a great way to see the sights and experience local flavor, enjoy the outdoors, and keep up your fitness program.

How to Use 'Active Rest' To Get Most Out Of Weight-Lifting?

Tips From The Trainer /Cardio breaks

Ken Baker, head trainer at Tim Gardner's Body-Tech Fitness Emporium, says most of his clients want to squeeze every moment of exercise into their sessions. That's why Baker, 31, introduced "active rest" small cardio workouts to his traditional weight-lifting sets.

The exercise takes place as a person in a gym transitions from one machine to another. But it can be used easily at home, for those wanting to burn extra calories as they tone, says Baker, a National Academy of Sports Medicine-certified trainer and competitive body builder.

"It breaks up the monotony of resting in between sets," he says. "And it fits the goals of a majority of Americans."

This move works on quads and glut muscles.

Stand in front of a step or riser, legs shoulder-width apart.

Shift to a squatting position, as if you're about to lunge forward.

Hop onto step. Hop down.

Baker recommends repeating the motion for 20 seconds, resting for 20 to 30 seconds, and repeating the exercise. You can increase the duration as endurance increases.

To increase difficulty, use a higher step or riser.

How to Choose Free Weights for your Home Gym?

If you’re just starting out, dumbbells are a more practical purchase than barbells because they’re more versatile. You may want to save barbells for your next shopping spree. In terms of quality, where you buy free weights — a sporting goods store, department store, specialty shop, or garage sale —doesn’t much matter. A specialty weight shop may offer the best selection, but prices may be higher. For great bargains, check out stores that sell used sports equipment. In many cases, the equipment is almost brand new. Before purchasing weights online or through mail-order catalogs, be sure to check the shipping price. You may be better off buying products from a local store that includes free delivery or where you can bring the weights home on your own. Shipping costs for weights are expensive.

How to Design a Home Gym?

Exercise equipment lasts a long time, takes up space, and serves a variety of purposes. Put some time and thought into creating your home gym. Keep in mind that this is a long-term commitment. You’re investing in a healthy lifestyle and a better quality of life for years to come. You want to create a space that you’ll enjoy and look forward to using regularly. This section deals only with weight training equipment; you need to consider separately any cardiovascular equipment, such as a treadmill or stationary bike. Shirley recommends that you purchase a jump rope for a great investment in cardio equipment. You can find one on sale for as little as $5 and it can last a lifetime. Jumping rope regularly improves endurance, agility, and coordination and helps keep bones strong while burning as many calories as cycling. Quite a bargain for a few dollars!
Before you purchase any equipment, consider the following questions.

• How much space do you have? If you have virtually no space for weight equipment, your best bet is a set of rubber exercise tubes that come with door handle attachments. However, we think that you build greater strength and size by using dumbbells and a weight bench, so make room for these gadgets if possible. Conserve space by buying clever dumbbell products such as power blocks, smart locks, or plate mates, which are all described in the “Nifty dumbbell products” sidebar in this chapter.
  
• What are your goals? Make sure that you buy equipment that helps you reach your goals. If you’re a big guy and you want to build some serious muscle, a couple sets of dumbbells aren’t going to cut it. In fact, you may need to buy a dozen pairs of dumbbells and purchase a free weight bench. Just make sure that your goals jive with the amount of space you have available: If you live in a tiny apartment but want to live in a body like Sylvester Stallone’s, you may have to get rid of your bed, coffee table, television, refrigerator, and stove in order to make space for your weight equipment. (We know people who’ve done this.) If your goal is to develop moderate strength and muscle tone, your best bet is to buy an adjustable weight bench and several pairs of dumbbells.
  
• How much money can you spend? The cheapest (and smallest) weight training gadget you can buy is a rubber exercise band, which sets you back about $5. But your development of muscle strength is limited to the price of a McDonald’s Happy Meal. On the other hand, you don’t need to raid your retirement account in order to build a firm, strong body. For $200 to $500 you can buy an adjustable weight bench and more than enough dumbbells. You may be able to find equipment at an even cheaper price if you search used sporting goods stores or shop on eBay. If you have an extra thousand or two lying around, go ahead and purchase a multigym for variety. By the way, if you’re tight on money, don’t even think about buying any weight training gizmo off of the TV. Most of the gadgets are gimmicks that don’t offer any training advantages over traditional equipment.
• Will you be using videos or DVDs? If you plan to use weight training videos or DVDs, we suggest that you invest in dumbbells and an adjustable weight bench (or at least a step aerobics platform, which doubles as a bench). Many videos and DVDs also use rubber exercise bands, ankle weights, barbells, or stability balls. So when you buy new tapes or DVDs, make sure that you have (or are willing to buy) the necessary equipment.