When you have made the decision to get into shape for health or aesthetic reasons, the idea of joining a gym or creating a gym in your basement can be daunting. That is why it is a good idea to familiarize yourself with some basic types of exercise equipment before starting your program. The more knowledge you have, the better your chances are of achieving success.
Free Weights
Free weights are characterized by not having any form of pulleys, cables, levers or stationary arms attached to them. Dumbbells, barbells and weight plates all qualify as free weights. As the name implies, they are "free" to move in any direction. According to the American Council on Exercise, free-weight exercises "more closely match the movement patterns you're likely to need for specific sports." Exercises, such as chest presses, bench presses, back rows, bicep curls and lunges, can all be done with free weights.
Weight Machines
Weight machines are the complete opposite of free weights. These have any combination of adjustable seats, benches, handles, padded lever arms, pulleys and weight stacks. Specific machines are dedicated to every muscle group, such as a chest press, shoulder press, back row, triceps extension, bicep curl and leg press. Because you are in a fixed position, machines are a safe bet if you are a beginner.
Cardio Machines
Cardio machines enable you to burn calories and increase your aerobic capacity. Treadmills, rowers, stair climbers, elliptical trainers, versa climbers and exercise bikes are examples. With the exception of treadmills, all of these pieces of cardio equipment are also low impact, which makes them beneficial for preserving your joints.
Balls
The word "ball" is used collectively to describe a stability ball or medicine ball--both of which are used to build core strength, but they are very different tools. A stability ball gets inflated with air and ranges in size from 55 to 75 cm. These tools can be used for body-weight exercises, such as push-ups, crunches, bridges and back extensions. Medicine balls are compact, hard rubber tools that range in weight from 1 to 30 lb. They can be held for resistance, thrown into the ground and tossed to a training partner to do exercises.
Balance Tool
A Bosu is a piece of equipment that can be used on both sides. It has an inflated, rubber dome side and a flat side. This tool can be used to improve balance, flexibility, muscle strength, muscle endurance and cardiovascular strength. The Bosu can also be used as a weight itself, with exercises such as overhead presses.
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