Whether your goal is to build strength, increase your stamina or improve your cardiovascular fitness, you don't have to shell out big bucks for dumbbells, free weights or ankle weights to get fit. Plenty of exercises are available that use nothing but your own body weight — and even more you can do with less-expensive fitness equipment. As always, check with your physician before starting any exercise program.
Beginning Cardio
Cardio is a fancy term for aerobic exercise and is the foundation for any effective exercise program, reports the Mayo Clinic. The clinic states that any activity that increases your heart rate counts as cardio; this, reports the clinic, includes the typical “exercise” activities such as walking, jogging and running, but it also includes other activities, including household chores like raking leaves and vacuuming. The clinic recommends getting in five 30-minute sessions of moderately paced cardio every week.
Advanced Cardio
If you're ready to take your workout to the next level, you still don't need to buy wrist or ankle weights. You can alter your walking route to take advantage of hills, try hiking or simply walk longer or faster. You might also consider running stairs; the team captains of the Yale Rowing Team recommend this high-intensity activity to their athletes as an off-season training activity. Or consider a high-intensity aerobic routine; aerobics DVDs are available online and in some libraries; if you have cable TV or satellite TV, your provider may also offer a fitness channel.
Equipment-Free Strength Training
Strength training is another important element of an effective exercise routine. Fortunately, you don't have to spend hours pumping iron to build calorie-burning muscle. Strength-training routines are available that use only the weight of your own body. The Mayo Clinic recommends exercises such as push-ups, squats, and crunches. The American Council on Exercise has an exercise library where you can get specific instructions on strength-training exercises.
Strength Training with Inexpensive Exercise Equipment
Inexpensive resistance tubing and inflatable exercise balls are available in sporting-good stores and even some department stores. With resistance tubing, you can replicate many of the exercises traditionally done with expensive weight machines, such as bench presses and biceps curls, according to the American Council on Exercise. Inflatable fitness balls are especially good for core fitness training — use a ball that allows your knees to remain at a 90-degree angle, according to the Mayo Clinic.
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