The Mayo Clinic's website asserts that you can reap a range of benefits from regular exercise and physical activity. These benefits include prevention of chronic disease, weight loss and management, higher energy, better sleep, better sex and an improved mood. The Mayo Clinic says a well-rounded workout program should include aerobic exercise, muscular exercise, core stability training, balance training and stretching. Most gyms offer a range of equipment to cover all these areas of fitness.
Aerobic Exercise Machines
The U.S. Centers for Disease Control and Prevention recommends that adults get at least 2 1/2 hours of moderate-intensity aerobic exercise or 1 1/4 hours of high-intensity aerobic activity every week in combination with muscle-strength training. Most gyms provide a range of aerobic exercise machines, including treadmills, stationary bikes, reclining stationary bikes, rowing machines, elliptical trainers and stair-climbers. You can also purchase individual machines for home use.
Free Weights
Free weights offer strength training that forces your muscles to both lift and balance weight. Most gyms have a wide range of free weights. You can also invest in your own free weights more easily than in a large weight machine. Common free weights include barbells, on which you place disks of varying weights; fixed weight barbells; and smaller dumbbells. You use barbells and dumbbells mainly for upper body strength training, and you can incorporate the weight disks used on barbells into abdominal workouts. Often you need a flat or inclined bench for free weight exercises.
Weight Machines
Some gym weight machines target specific muscles or muscle groups, while others work a range of muscles throughout the body. If you invest in a home weight machine, look for one that you can use to work a range of muscles rather than one specific muscle. Common weight machines at the gym include presses for legs, chest and shoulders, biceps curl, lat muscle pull-down and abdominal machines.
Additional Equipment
For most core and abdominal exercises as well as stretches, you need a soft mat that gyms often provide to place on the floor. You can do weight-bearing exercises on a balance ball or balance domes to build your balance and core stability. Mini-trampoline exercises can help you improve your balance and coordination.
References
- Mayo Clinic: 7 Benefits of Regular Physical Activity
- Mayo Clinic: Fitness Training: 5 Elements of a Rounded Routine
- U.S. Centers for Disease Control and Prevention: Physical Activity Guidelines for Adults
- Lee Hayward: A Beginner's Guide to Gym Equipment and Workout Accessories
- Epigee: Cardio Machines
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