Deciding to start a fitness program is often the easy part – choosing the right equipment for a home gym can be much more difficult. Money, space and, most importantly, personal goals and interests, all play vital parts in the decision.

This article will offer a brief overview of some of the many choices in exercise equipment on the market today. The first step in any exercise program should be to get a comprehensive checkup from a health professional to ensure good health. A physician or fitness professional can help set realistic goals.

Setting goals is a vital part of deciding what equipment to buy. What is the goal? Working out to build muscle mass, tone up, lose weight or improve cardiovascular endurance? Are particular areas targeted for improvement?

Goals should also take into account personal interests. Exercise equipment won’t help burn calories unless it is used. If walking or jogging is excruciatingly boring, don’t buy a treadmill. In other words, the answer to the question “Which exercise is best?” comes down to “The one you’re really going to do.”

Because of the many claims made by equipment manufacturers, the U.S. Federal Trade Commission (FTC) has published several tips to keep in mind when shopping for fitness equipment:

• No piece of equipment can burn fat off a particular area of the body. To lose weight somewhere on the body, a person must lose it everywhere. That requires muscle conditioning, regular aerobic workouts and good nutrition.
  
  
• Be skeptical of claims that sound too good to be true. Any ad that promises “easy” or “effortless” results is likely false.
  
  
• Don’t base buying decisions on dramatic “before-and-after” testimonials or celebrity endorsements. The results may not be typical and the endorsement may be biased.
  
  
• Read all fine print. It may be found that for a particular machine to show desired results, a restrictive diet must be followed.
  
  
• Know the entire cost of the equipment, including shipping and handling charges, taxes and set-up fees. Furthermore, get details on warranties, guarantees and return policies.
  
  
• Call the customer support number in advance to find out firsthand how to rate the service.

Buying exercise equipment can be a big investment, as prices often range from the hundreds to the thousands of dollars. Test the equipment in the store before committing to it. The sales associate should be knowledgeable about the machine and how to perform the exercise correctly and safely. If the associate appears to be “winging it” to make a sale, find another store.

Another important issue is safety. Many types of fitness equipment can be dangerous to children and pets. Make sure that the equipment will be kept in a safe and secure location, and be alert for children and pets when exercising.

Research has shown that treadmills offer the best cardiovascular workout of all. Researchers at the Medical College of Wisconsin have shown that the treadmill burns significantly more calories at high, medium and low intensities than other fitness devices.

The researchers suggested that part of this reason may be familiarity. Most people have been walking and/or running since at least age 2, so they are comfortable with these activities. However, as with any piece of equipment, it has to be used for it to do any good.

Although treadmills rated the highest in calories burned, the researchers pointed out that all of the exercise machines were effective.

When looking for a treadmill, look for:

• A console that is intuitive, easy to read and easy to understand. A person should be able to grasp how the device works after only a few minutes. Controls should be easily accessible. Choose a light-emitting diode display, which is easier to read, instead of a liquid-crystal display.
  
  

• Shock absorbers. The deck should be firm and stable, with just enough “give” to provide comfort. Injuries can occur if the deck is too soft, and the deck itself may wear more quickly. The sales associate should be knowledgeable about this feature.
  
  
• Electronic features such as interval programs and quick-start functions.
  
  
• Appropriate load bearing. Planning to run on the treadmill? If so, make sure to get equipment designed for the increased load of running. Many treadmills are rated for walking only. While running on them may not be dangerous, it can lead to mechanical problems and high repair bills.
  
  
• A deck that is at least 3/4 of an inch thick (2 cm). This should be standard for treadmills, as decks 1/2 inches (1.25 cm) thick tended to crack on earlier models.
  
  
• A deck that is wide enough so hands do not hit the handrails, with the motor housed forward enough so the exerciser does not run into it.
  
  
• Something that fits the space. Though treadmills can be large, bulky machines, there are folding versions that take up less space. Before you go shopping, decide how much space you have available to house your treadmill.
  
  
• A large stop button and a good emergency-stop key. Heart-rate monitors are useful as well.

Treadmills can cost several thousands of dollars and take up quite a bit of space, so be sure to test a number of models before buying one.

The stationary bike is perhaps the oldest type of cardiovascular machine, and it tends to be among the least expensive as well. However, research has noted that the stationary bike burns fewer calories when compared to the treadmill.

Cycling is still a great way to get and stay fit, especially if it is an activity the exerciser enjoys. Indoor cycling offers the chance to bike regardless of the weather outside, and it is safer than pedaling in traffic or in the dark.

There are two types of stationary cycles to choose from:

• Upright models resemble ordinary road bikes. They provide freedom of movement, such as riding in a racing position, sitting, or standing.
  
  
• Recumbent models allow exercise in a seated position and usually have wider seats and seat backs for additional comfort. This is especially good for physical rehabilitation or for older users. The seats on recumbent bicycles are lower to the ground and resemble chairs. The cyclists’ legs extend in front of the hips on a recumbent cycle, as opposed to the legs extending below the hips in a traditional upright cycle.

Either version offers health benefits. Most bikes use magnetic resistance, while others use fan resistance. Magnetic resistance is quieter and usually easier to control. With fan resistance, the more the cyclist pedals, the louder it gets. However, fan resistance does offer a cool breeze during exercise.

Other features to look for include the following:

• Both uprights and recumbents should easily adjust to the height of any person. The seat (and seat back on recumbents) should feel comfortable.
  
  
• At a minimum, the monitor should display distance, speed in miles per hour (mph) or revolutions per minute (rpm), time, calories burned and the resistance level.
  
  
• The bike should have a heavy front wheel, which makes the bike more stable.
  
  
• The wheel (and the mechanics generally) should be enclosed. An enclosed wheel is safer if there are children or pets in the household. Enclosing the mechanics also reduces dust and noise.
  
  
• Handle bars should be easily reachable by the cycler. Leaning too far forward or reaching above 90 degrees at the shoulder joints to reach the handle bars can cause stress on the back, neck and shoulders. Often, recumbent bikes have handles at the same level of the seat cushion, so cyclers can simply let their arms hang down by their sides and rest their hands on the handles.
  
  
• Some bike models have handle bars that glide back and forth during cycling. Cyclers can choose whether or not to use these handle bars. Incorporating arm movement into the cycling increases the cardiovascular demand of the activity.

The stair stepper and stair climber are often confused with one another. Stair steppers work the lower body exclusively while the climber offers upper and lower body workouts.

The stepper should have strong, durable side rails that keep a person upright when grasped correctly. The most common mistake people make when using the stair stepper is leaning forward. This puts strain on the back and shoulders, which can lead to injury. It also makes the workout less effective. Only the legs should do the work and the arms should be used simply for stabilization.

Other features to look for include:

• Adjustable resistance or interval programming
  
• Hydraulic shock absorbers instead of air-filled absorbers (hydraulic shocks will last longer)
  
• A smooth, quiet stepping action
  
• Self-leveling pedals
  
• A monitor that displays the time, distance or elevation, and heart rate

Elliptical motion machines are fairly new, having been introduced in the mid-1990s. They are a cross between a stair stepper and a treadmill. Some work the legs and arms, but other versions work only the legs.

The principle behind elliptical motion is that an oblong circle – or ellipse – allows for full hip rotation and leg extension, without the impact that comes with running on a treadmill. Because the foot never leaves the footpad, there is almost no impact force.

However, the elliptical motion machine may be somewhat more difficult for people under 5 feet (1.5 meters) or over 6-1/2 feet (2 meters) tall because there isn’t any way to adjust the stride. Different elliptical machines are built with different stride lengths, so it is important to try a number of different machines to ensure the best fit of the exerciser to the machine.

Elliptical machines may also have monitors that track time, distance, resistance, heart rate and calories burned.

This category includes both free weights and weight machines (either single or multi-station) – and the debate over the merits of each has been going on for years. The conventional wisdom is as follows:

• Machines allow the isolation of specific muscle groups, and they are good for the beginner, who may not know the proper form. They are also good for people who have to work out without a spotter. But they are more expensive, and multi-station versions take up a lot of room. Beware: They are notoriously difficult to assemble.
  
  
• Free weights promote faster gains in strength and they develop more muscle groups because they require more balance and coordination. On average, they cost less and usually take up less space. However, injuries are more common with free weights, and people are advised to work out with a spotter if they are using barbells. The risk of injury can be reduced by using good technique and by avoiding excessive weight and performing too many repetitions.

People who choose free weights may want to spend a little more for vinyl or neoprene weights (about $1 a pound versus 50 cents for cast iron weights). Coated weights are less noisy and do less damage if dropped.

If a weight machine is chosen, select one with a heavy-gauge steel frame. Check the pulleys; they should operate smoothly. Furthermore, buy a machine that the exerciser can “grow” with, so he or she can get a good workout as he or she progresses to heavier weights.

There is a more recent entry into the strength-training category – exercise bands. These rubber devices are very inexpensive (usually between $10 and $20) and are portable. The bands come in various levels of resistance and can be used by people of every fitness level, from beginner to advanced. The bands are versatile as well, and can be used through any plane of motion to work any part of the body.

Certain products work different areas of the body. For example, there are many “ab-blasting” and “thigh-melting” products on the market, which are advertised on television or sold in sporting goods stores. Used correctly, they can be as effective as weights, and they offer different levels of resistance. The drawback to these products is that they offer very little versatility. They are typically limited to working one specific body part.

Preparing questions in advance can help patients to have more meaningful discussions regarding their conditions. Patients may wish to ask their doctor and personal athletic trainer the following questions related to fitness equipment:

1. What type of fitness equipment do you recommend for me?
   
   
2. How can I stay motivated to use my fitness equipment?
   
   
3. How can I keep my children and pets safe around my fitness equipment?
   
   
4. What type of fitness equipment best fits my budget?
   
   
5. What equipment features are important for me?
   
   
6. How often should I use my fitness equipment?
   
   
7. How can I maintain my fitness equipment?
   
   
8. Is my fitness equipment appropriate for everyone in my family to use?