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While you can find plenty
of expensive fitness equipment to spend your money on, it may
surprise you to know that you can get started with a few choice
items, each for under $30. Many people think that you need to
spend a lot of money on equipment in order to get in shape, but
in reality, you can do a lot with very little. While training
in a gym environment can be motivating, there is plenty you can
do on your own with just a little self-discipline and some creativity
to help get you started.
To begin, letís start with the jump rope. You will find
ropes made of actual rope, plastic or vinyl, and leather. Leather
will last the longest, and you should be able to pick one up at
any local sporting goods store. Iím speaking modestly when
I say that jumping rope is a taxing workoutóyou will probably
only be able to do a few minutes at a time when you first start
out, but stick with it and your endurance will build up with each
go around. Remember, boxers always jump rope to train for a fight,
and they need to last inside the ring for 8-12 consecutive rounds!
It may surprise you after a couple months of jumping rope just
how much your endurance will improve.
Another piece of equipment that has been around for a long time
is the roller-wheel, although it is called by many different names.
Basically, it is a wheel with a handle through the center of it
that you use by kneeling on the floor, grasping the handle with
both hands, and then rolling the wheel away from your body. The
difficult part is bringing it back towards you, which requires
a fair amount of upper body strength. Often promoted under various
names as an abdominal exerciser, this small but tough piece of
equipment actually works not just the abs, but the entire upper
body. It looks much easier than it actually is. After you get
better at it, you may be able to start from your toes rather than
your knees, but this will take some time.
The exercise ball, sometimes called a Swiss ball, abdominal ball,
or fitness ball, serves as an excellent way to perform numerous
exercises. These balls originally got their start in physical
therapy clinics and then eventually spilled over into the general
public. They are inexpensive, yet extremely versatile, and they
usually come in about three sizes so be sure to get the one that
is appropriate for your height. You can perform movements ranging
from abdominal crunches and push-ups to glute and hamstring exercises.
These balls also provide a lot of low lumbar support for people
with low back problems, although anyone can benefit from their
use.
And last but not least, letís talk about a good set of
dumbbells. I just canít say enough about theseóyou
canít beat them for the vast array of resistance training
movements that can be performed using them. People with osteoporosis
are encouraged to engage in weight-bearing exercise as a means
to increase their bone density, and dumbbells are a fantastic
means to do so. They can also be used in conjunction with an exercise
ball in place of a bench when performing chest presses, back rows,
and a number of other movements. You can purchase a set in any
five-pound increment you choose, or you can spend a little more
money (more than $30) and buy an adjustable set of dumbbells that
will allow you to grow into them as you get stronger and require
a greater amount of weight.
These four types of fitness equipment are all excellent means
of getting in shape and tend to work the best when combined. Remember,
you need to engage in all four components of fitness for a balanced
workout: Cardiovascular conditioning (jump rope), resistance training
(dumbbells), flexibility (stretching), and nutrition (practicing
good eating habits). The four components donít necessarily
have to be these four, but I think you will find these will give
you a great workout, none-the-less. So shop around and look for
the best deal for the equipment of your choice, and donít
forget to check used sporting goods stores, they often carry a
wide selection of equipment. The goal is simply to get started
on a fitness program that accommodates your lifestyle and is convenient
for you to do, in the hopes that it will become a habit.
Melissa Allen is a certified personal trainer, Blackbelt &
fitness consultant, as well as the owner of Optimum Conditionó
personal fitness training and kickboxing instruction. She is a
regular columnist with various newspapers and welcomes input from
her readers.Please contact her with any questions or comments
that you may have by calling (619) 252-4993, email her at Opticondit@aol.com,
or visit her website at www.optimumcondition.com. |
