You should always choose exercise equipment that helps you perform a variety of exercises, is durable and portable and does not need much or any maintenance, suggests Juan Carlos Santana, director of the Institute of Human Performance. When choosing an exercise tool, find out what your goals and your physical abilities are. Without proper conditioning, coaching and feedback, you can get easily hurt when you exercise.
Medicine Balls
Medicine balls are weighted balls that are made up of rubber or synthetic vinyl that provides elasticity. You can perform various throws to develop power, coordination and speed. With proper care, medicine balls can last for more than 10 years. You can perform various throws, such as overhead throws, push pass, ground slams and rotational tosses.
Jump Rope
Jump rope training improves cardiovascular and muscular endurance, posture and rhythm at the same time, according to physical therapist Gray Cook, author of "Athletic Body in Balance." It is inexpensive, durable and portable. You can it to your gym, your backyard or at a park. You do not need a lot of space.
Try different foot positions when you perform jump rope training, such as with your feet together, with one leg up, with one leg in front of the other, jumping side to side or jumping back and forth. Start with one jump per second before jumping two jumps per second.
Stability Ball
Stability balls are made up of a strong, elastic rubber that is very burst resistant and lightweight. You can use it for balance and stability training, flexibility and mobility and as a substitution for a bench to perform exercises such as dumbbell chest press. Stability balls come in three main sizes: 55, 65 and 75 cm.
Kettlebells
Kettlebells resemble cannonballs with a thick handle attached to it and a flat bottom on the opposite side. Most are made of cast-iron coated with a paint to prevent rust. Unlike dumbbell or barbell training, kettlebell training requires you to use your entire body to perform the exercises and uses momentum, which is the tendency of an object to continue to move even when the force applied to it has stopped, according to physical therapist Gray Cook, coauthor of "Kettlebells From the Ground Up." Kettlebell training helps you get a complete total-body strength and power workout in less time and increase total-body strength.
References
- "Kettlebells From the Ground Up;" Gray Cook and Brett Jones; 2010
- "Essence of Program Design;" Juan Carlos Santana; 2004
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