FAQ

FAQ

Answer:

There are two main types of treadmills: Motorized and Manual. The belt on a motorized or power treadmill is powered by an electric motor while with a manual treadmill the runner powers the belt with their footsteps. Generally, non-motorized treadmills are much cheaper. You are advised to purchase a motor driven treadmill if possible, unless you are on a very tight budget. To get the full benefit of your workout, motorized treadmills can be set to a constant speed. You can also use the speed and timing settings to calculate calorie loss, etc.

Manual treadmills (without motors), speed up and slow down according to the pace set by the runner, meaning it is difficult to receive a steady workout. Non-motorized treadmills also put a great amount of strain on the on the knees and hip joints. If you are serious about your fitness and want to avoid unnecessary knee and joint injury, then a motorized treadmill is the way to go.

(Reference site: http://www.treadmilll.net/FAQanswer.htm
Answer:

People with muscle or joint problems or obese users are advised to opt for a more cushioned running surface. Treadmills with a harder surface may be used but cushioned decks are highly recommended. Before purchasing a treadmill, consider who else is likely to use it. Don't get caught buying a treadmill suitable for walking when someone else in your household intends to use it for running.

(Reference site: http://www.treadmill.net/FAQanswer.htm)
Answer:

When looking to purchase a cross trainer, there are three main factors that will impact how comfortable and effective it is to use. These factors are the stride length, the weight and size of the flywheel, and the quality and sturdiness of the supporting framework. Stride length can have a significant impact on how comfortable you feel on the machine. A longer stride length can turn a stepping-like motion into a smooth back and forth gliding motion. Each individual is unique thus, their stride lengths will vary. The weight and size of the flywheel will create levels of resistance for your workout. A more challenging workout requires a larger, heavier flywheel. Some machines have available programs you can choose from. The sturdiness of the machine or the quality with which it was built will determine how long will be able to use your elliptical in perfect condition.

(Reference site : http://www.no1fitness.co.nz/cross-trainers/cross-trainer-faq)
Answer:

Crosstrainers/ as with any machine will require some level of maintenance; depending on several factors like brand specs to name a few. The most important thing to remember is to make sure the bolts and screws are secured.

(Reference site : http://www.no1fitness.co.nz/cross-trainers/cross-trainer-faq)
Answer:

Exercise bikes feature oversized seats for improved comfort, built in manual or motorized resistance levels, pulse rate monitors as well as (depending on the model) pre-programmed exercise programs to take you through a workout. While spin bikes are designed to replicate road biking more accurately with a frame, seat, and handlebars similar to that of a typical road bike; and the resistance is manually applied to a flywheel. Exercise bikes are often a favorite choice for many beginners to exercise as the ability to have the bike (depending on model) take you through a pre-programmed workout can be very beneficial to anyone new to, or unsure about work out plans. The increased comfort level is also a preference for many.

Maintenance

Here are some reminders to help keep your exercise bikes in perfect condition:

•Make sure that the adjustment pins are tightened, this will decrease enlarging of the pin hole.
•Make the sure pedals are fixed tightly
•Once every year for average home users, grease the adjustment threads

(Reference site: http://www.no1fitness.co.nz/bikes/exercise-bikes/exercise-bike-faq)
Answer:

With a sit-up bench, we would advise only use dumbbells if you wish to include weights in your sit-ups. Weight benches can be used with dumbbells, barbells with disc weights attached and other weights depending on the exercise being done. Please always check the maximum user weight of the bench. You will need to not only check the personal user weight, but the barbell weight also.

Reference site: https://www.uksportimports.com/catalog/index?main_page=faq_weight_sit_benches)
Answer:

This has been designed for comfort and maximum safety on your back. The user hooks their legs over the end rests and by using their abdominal muscles, pull their upper into a sitting position. The curve shape allows the user to have less pressure on their coccyx and have the same lift.

Reference site: https://www.uksportimports.com/catalog/index?main_page=faq_weight_sit_benches)
Answer:

Yes, home gyms (depending on the specific model) allow for many different exercise options and variations such as (but not limited to) the following:

•Chest presses
•Chest flyes
•Triceps pushdowns
•Bicep curls
•Front deltoid raises
•Side deltoid raises
•Rear deltoid raises
•Standing hamstring curls
•Quadriceps extensions
•Seated back rows
•Lat pull downs

Overall providing a full body workout!

Reference site: https://www.no1fitness.co.nz/strength-equipment/home-gyms/home-gyms-faq)
Answer:

Massage chairs can be big investments, so it's important to do a bit of research beforehand. When it comes to getting massage chairs, each person has different requirements and a different budget, so it's important to ask yourself some questions to ensure you get a massage chair that suits your needs.
Answer:

The first thing to think about is whether you have the space for a massage chair. Where would you put it?

Massage chairs can be bulky, which is why they often wind up in the bedroom or home office. Although you may think it would look great in your living room, other people in your household may feel differently. Discuss it with others who share the space to be sure it works for them.

If the only place you can agree on is in the corner of the bedroom or in your home office, you'll want to really consider whether you'll use it there.

If you'd like a massage chair that reclines, you won't be able to position the back of the massage chair close to a wall. Measure the space you have in mind before selecting a chair. A massage chair salesperson should be able to tell you how much room you need for the massage chair to recline all the way, and whether the particular model you're interested in will work in your space.

Some massage chairs, such as the Relaxia, have wheels, so the chair can be moved from room to room or out of sight. This makes them ideal for people who don't mind a massage chair in their living room, but want to be able to move it out of the way when company comes.

If you just don't have the space, you may want to consider getting a portable massage cushion. Although not as feature-rich as a massage chair, it can be placed on any chair and removed and stowed away when not in use.
Answer:

Most massage chairs are designed for people who are approximately 5'10. If you are significantly taller or shorter than 5'-10", it's especially important for you to give the massage chair a test drive. For instance, if you are 5'-3", the back rollers will roll approximately seven inches too high for you, which means that it may massage the back of your head and neck.

You might have to use the control pad to manually adjust the position of the rollers and nodes each time you use the massage chair.

Each person who will be using the massage chair should check that the height of the seat of the massage chair is comfortable. Some massage chair seats are quite low to the ground, which may be uncomfortable for people 6'-0" and over, or people with knee, hip, or low back pain.
Answer:

Massage chairs often have tons of features, but the reality is that people only use some of them.

If you tend to get muscle tension in certain parts of your body, you may want a massage chair that does a particularly good job massaging that area.

For example, Some massage chairs is designed to pay attention to the neck and shoulder areas. The Relaxia has airbags in the arms that inflate and deflate to massage that area. Some massage chairs have expanding air bags in the leg and foot area. Others incorporate the hip and buttocks.

You'll also want to compare the intensity or pressure of the massage. Some massage chairs give a strong massage, others use a lighter pressure. If you are considering investing in a massage chair, it's really important to try it in person for about 15 minutes to make sure that the pressure and fit are okay. Some massage chairs allow you to increase or decrease the intensity of the massage.

If there are specific massage strokes or sequences you like and you're sharing the massage chair with other people, you may want to consider a massage chair that allows you to save massage sequences. This means you won't have to reprogram your massage sequence each time you use the chair.

Some people like to have an ottoman or extendable leg rest, which allows you to sit with your legs elevated.
Answer:

Massage chairs generally range from over P50,000 to P200,000. But don't just rely on price to gauge quality, and don't feel that you have to buy at the top of the price range to get a quality massage chair. Not everyone needs or will use the features of higher-priced models. It's a matter of finding the right massage chair for you at the right price.
Answer:

Be sure to find out how long the warranty lasts and what it includes. A standard warranty should cover parts and labor.

And finally, if you are considering getting a massage chair, it's a good idea to check with your doctor first. Make sure there are no restrictions on the type or duration of massage you can get.
Answer:

Workout benches are usually about four feet long and less than a foot wide. This makes them ideal for sit-ups. For those who want the most resistance, it is best to do the sit-ups across the width of the bench using a heavy barbell to brace your feet. This exercise requires more strength than traditional sit-ups. However, there are a variety of sit-up exercises that can be performed lengthwise on the bench.
Answer:

Smaller weight benches have 2 inch heavy steel tubing and 2 foot wide crutches. This type of weight bench would be good for use with a weight set from 110 to 165 pounds.

A medium sized weight bench, with 2 1/2 inch heavy steel tubing and approx. 3 foot wide could be used with a weight set going up to 310 pounds.

Large (or Olympic) sized weight benches can have up to 3 inch heavy steel tubing with 3 ft 8 inch wide crutches that allow a wider than normal grip on a 7 foot bar.

Weight benches make it possible to develop a comprehensive power training program to achieve optimal results.
Answer:

When purchasing a weight bench for your home gym, you should be looking at the bench's build, adjustability, ergonomics and durability. Make sure you weigh all these factors when selecting the one that is right for you. It's important that your weight bench is sturdy and not prone to tipping. The primary parts of your bench should be thick and made of metal so that they don't bend or break under extreme weight. As a rule, your bench should never tip, even when weight isn't evenly distributed over the top. Many exercises are performed on one side of the bench or involve using heavy weights on only one side of the bench, so stability is important.
Answer:

There are many pieces of equipment available for purchase that can be either attached to the bench or used while you sit or lay on the bench. The most commonly used accessories used with weight benches are barbells and dumbbells. Usually, large barbells are placed on a stand or rack at one end of the weight bench to add resistance during bench presses. These barbells are used to intensify workouts. Many models also are capable of accommodating attachments that are designed for one end of the weight bench and can be used to do leg curls and leg extensions. General bench extensions that can be attached to the bench in different positions are also available for some models. These hold the user in different positions when he is doing crunches, sit-ups and other specialized exercises.
Answer:

The size of the weight bench that you purchase will depend on what type of training program you choose. The heavier the weights you will be using when working out, the larger and sturdier the bench needs to be. For example, if you're only using a weight set of around 150 pounds, you can get away with a smaller model with only 2-inch-thick tubing. However, if you are looking at a weight set of 300 pounds or more, you may want to invest in something with thicker tubing that can support that much weight.
Answer:

It is interesting that you believe that the home gym machine you are using is more appropriate for men. This is a common perception among women.

The chief concern of women is that by doing resistance training they will become big, muscular, or highly defined. This is a nasty myth, because women normally do not have the genetic make-up to develop large muscles.

Many women also believe they are incapable of becoming very strong. Based on these silly fears many women choose to do “toning” to keep in shape, which usually means using light weights and lots of repetitions to tone the muscles.

Fact is that proper strength training at high intensities is one of the best ways to lose weight and improve your body composition. Loss of musclemass due to aging and dieting causes a reduction in your basal metabolic rate (BMR).
Answer:

The key to any successful workout program is information. ALWAYS consult your doctor or physician before beginning any diet or exercise regimen.
Answer:

It is always advisable to wipe the machine's body padding after use, to prevent the spreading of germs. As for your machine, a light wiping with a dry cloth every other week should keep it dust free and well.
Answer:

Free weight plates are traditionally used with weightlifting bars on traditional weight benches. They usually come in plate sizes from 5lbs to 50lbs, even up to 100lbs. A weight stack, however, is comprised of a set amount of weights, commonly set at 10lb incriments. For example, if a machine comes with a 200lb weight stack, it comes with a 10lb default plate that is the minimum you can use. There are then nineteen 10lb plates that you can use to adjust the weights to the desired lift. So, 50lbs = 4(10.lb plates) + Minimum plate. Machines that use free weight plates, can add the plates in the denominations that the plates are designated in. (5lb, 10lb, 25lb, etc.)
Answer:

A:Cardio
It can never be quite the same at home. Gym workouts often commence with either running, or exercises using a treadmill or elliptical trainer. If your home gym is especially well equipped, you may well want to start in the same way. Most will not be so lucky, and will need a different type of exercise to warm up with. You could just go for a run outside, or you could use something like a small trampoline to get your blood moving.

Chest
Here again if you have a weight bench available, it is ideal for this stage of your home gym workout. Use bench presses, either with dumbbells or barbells. Dumbbells will allow you more freedom to develop your body evenly. Not many will have access to this facility, however, and in this case you will need to improvise. Try some declined pushups. They are hard work, but if you feel that you are not getting the necessary work load, try raising your feet. That will be much harder, but if you need it harder still, try using one hand.

Legs
Legs are not the easiest part of the body to build using home gym workouts, but with a bit of ingenuity, a lot can be achieved. It will, of course, be easier if you have a bench. You can then employ basic leg curls. Using weights, try squats as they are very effective in developing the thighs. Calves are more difficult to deal with, but if you can stand on your bottom step with one foot, without your heel touching the step, then you can raise yourself using that one foot. This is a very physically demanding exercise, and will yield good results.

Arms
The arms are much easier to make part of a home gym workout. Although professional gym equipment is always a help, to develop your arms you only really need a set of dumbbells. Perform basic curls to build the biceps effectively, and work your triceps by doing easy seated triceps extensions. As well as these, make use of the dumbbell kickback, as this is a proven workout for those just starting.
Answer:

The beauty of this equipment is it won’t hurt your knees, back or arms during or after your workout as long as you’re using the equipment properly. If you’re not looking to build big muscles and just want to get lean without complication then this is probably the machine for you. Most of these trainers give you the ability adjust the tension so to give your legs and arms the desirable workout.

Elliptical Trainers are considered a weight bearing exercise like Walking, Jogging, Weight Lifting and Treadmills but because there is actually no impact you won’t get the same side effects like strains on your joints and ligaments. Weight bearing exercises will build better bone density and burn more calories then non-weight exercises like Exercise Bikes, Swimming and Cycling. This is why Elliptical Cross Trainers have become so popular with all types of age groups.

When you get on the elliptical machine both of your feet should be on the pedals and stay there during your entire exercise. Then all you do is hold on the handlebars and pedal forward (or backwards) under your own power. The right handlebar will work in conjunction with the right foot pedal and left handlebar with the left foot pedal. You can adjust the tension for the desirable resistance. What makes this exercise different from the Treadmill is that your feet never touch the ground making this low impact. Remember if you want that upper body workout you have to buy machines that have handlebars that move with the foot pedals.
Answer:

Elliptical Machines are considered an excellent cardio workout because when you get both your arms and legs moving with resistance this will help elevate your hate high enough to burn fat calories. Most of these machines come with set programs that you can follow or you can just set your own pace.
Answer:

Elliptical sales were always greater in the fall and winter because that was the time people wanted to buy but now with the recession on and fierce competition between makers consumers are buying elliptical machines 12 months a year because retailers are offering more incentives and discounts.

Make sure you know the footprint of the machine you’re buying and where in your home you want it to go. There is enough evidence out there to safely say that this machine used properly and regularly will help you get and stay in shape as long as you stay committed. To avoid getting bored try putting you’re elliptical in front of the TV and not in some seldom used room.



Exercise Bike Buyer's Guide

Price

A good entry level bike will run a minimum of about P5,000. That will get you the basics but not much else. Mid level exercise bikes will cost between P15,000-P25,000. For your extra cash outlay you should expect to get smooth silent operation, magnetic resistance, a more comfortable seat, built in workout programs and heart rate control.

Top of the line exercise bikes are about P80,000 and up. When you make an investment this large you should get: push button resistance control, a hi tech led display console, longer warranty, pulse driven workouts, adjustable handlebars and tons of built-in workout programs.

Comfort and Adjustability

Your exercise bike should be comfortable and adjustable. I know it sounds like a no brainer, but you'd be surprised by how many people buy an exercise bike based on price alone, not thinking about how comfortable they'll be while they're riding it.

Insist on buying an exercise bike that has an easily adjustable seat and handlebars, and consider the seating options closely.

There are two main exercise bike seating choices;

  • Recumbent Exercise Bikes - The recumbent bikes have the advantage of placing your body (and butt) in a more comfortable position. You actually sit in a reclined position with your feet pedaling out in from of you.
  • Upright Exercise Bikes - The more traditional seating option. You sit just like you were riding a mountain or road bike.

Most of you who aren't bike enthusiasts will be more comfortable on a recumbent bike. They're easier on your back and butt. The only disadvantage to recumbent bikes is it's harder to really crank on the workout intensity because you can't stand up and pedal like you can in an upright exercise bike.

Resistance and Operation

Exercise bikes provide adjustable resistance in one of two ways. The cheaper models use a tension belt. And the mid to high priced exercise bikes use magnetic resistance. Magnetic resistance is the superior choice for consistency and quiet operation.

Magnetic resistance operation will vary by bike manufacturer. You'll either use a knob or pushbuttons to control the intensity of the magnetic resistance. Opt for pushbutton resistance if you can afford it.

Heart Rate Monitor

I can't stress how important it is to have your exercise bike equipped with some form of heart rate monitor. Most bikes have at least a pulse grip point on the handlebars to check your heart rate while exercising.

The whole point of riding an exercise bike is to get your heart rate up. If you don't have a heart rate monitor you're shooting yourself in the foot right from the get go.

Higher end bikes will come standard with pulse driven workouts. That means the exercise bike will adjust the workout intensity based on readings from the built in heart rate monitor. A great feature to have if you can afford it, but not essential.

Display Console and Built-in Workouts

The display console and number of built-in workout will vary greatly with each exercise bike.

The cheaper exercise bikes have a poor display (or no display) and no built-in workouts. This drawback can lead to quick boredom with lack of user feedback and motivation.

When you move into the $300-$600 dollar range there are a lot more choices. Expect a minimum of 5 built-in workouts and a display console that gives you feedback information on heart rate, time, distance and calories burned. Some exercise bikes in this price range have iFit (click for details) and pulse driven workout programs. Most bikes also come with a nice led readout to help you track the progress of your workout.

The high end exercise bikes throw-in everything but the kitchen sink. More workouts, larger more detailed led display consoles and 10+ built in workouts at a minimum.


How to Choose the Right Treadmill

Consider Your Goals First

Will this machine be used for occasional walking or for running five miles a day? This is an important question, as it determines the quality and features you need to look for. If more than one person in the household is planning on using the machine, you need to also consider the stats of those users –If you weigh 100 pounds and your husband tops 200, a basic machine may not suit you both. If you are heavy and want to get ALL your extra weight off, then you need something that will #1 handle your present body weight and #2 last until you are at your goal weight."

Measure, Measure, Measure

Unless you live in a mansion, you need to consider storage space. More expensive models usually fold, so they can be hidden behind doors, inside a closet, or against a wall. Cheaper models, however, may not include this feature. If you're planning on converting your basement into a workout room, you may not need a folding machine, but if the only space you have to exercise is your living room, then this is a must. If you plan on storing the treadmill after every workout, you also need to make sure that it has wheels. However light it may seem at the store, you won't be motivated to struggle with it on a daily basis.

Consider also the space the machine occupies once it unfolds. If you need 84 inches for the machine to fit, and only have 84, this may not be enough. Remember that you need to be able to get on and off the machine, move your arms freely, and not feel claustrophobic every time you get on it.

Manual or Electric?

While there are some manual treadmills out there, most of the new models coming into the market are electric. In manual treadmills, the power that moves the belt is generated by the user as he or she walks. The main problem with this is the difficulty of keeping a steady pace, and the uneven workout you'd get as a result of that. With motorized machines, the user can program a constant speed/intensity, check calorie loss and other stats, and reduce the strain on joints and hip. Unless you’re on an extremely tight budget, electric treadmills are the best value for your money.

Decide What You Can Spend

With it comes to buying exercise equipment, you get what you pay for. Anything under P70,000 is likely to be a run-of-the-mill production. Quality treadmills usually start at around P100,000. Cheaper treadmills may be fine for occasional walkers, but will not stand up to heavy use. More so, cheaper treadmills tend to break often, so the initial savings will end up costing you more in the long run. Don't buy based on price. Look at this as a lifelong investment. Spend the money to get something that will last.

The top aspect of expensive treadmills is that they are maintenance-free. With cheaper models, you may be required to lubricate or service the machine on a periodic basis, which not only takes time, but also can void the warranty in some cases.

Look into Authorized Specialty Fitness Retailers First

Skip your local fitness store. While they may be well-equipped in hockey and golf merchandise, they are usually not specialists in fitness equipment. Head to a dealer instead. Not only will they have a larger variety of equipment, but they are more likely to provide additional services –From helping you assemble the machine at home to providing telephone support so you can do it yourself. Many retailers also carry a warranty for the products they sell, and are well qualified to service most equipment.

A Good Warranty Is a Sign of Quality Equipment

Even with the best of care, a treadmill is likely to require service at some point. A basic warranty should cover labor and parts (motor, electronics, and belt) for at 6 months. Specialty fitness retailers usually have their own service staff that can tune-up your equipment when needed.

Do a Test Run

Literally. Go to the store with your sneakers on, get on the machine, and start experimenting. Try different inclines and speeds. Pay attention to how loud the machine is, but remember to take into consideration the ambiance noise in the store. Try to imagine the machine at home –-Will you be able to hear the TV over the motor hum? Is it quiet enough that you can use it early in the morning, when everybody else in the house is sleeping? How about comfort? Is it spacey enough for you to move freely or do your arms keep bumping into the side rails?

A good treadmill provides shock absorption and a smooth workout. A shaky ride is not only uncomfortable, but also bad for your knees and hip.

Consider Safety Features

While a basic treadmill will probably have console grips, many people feel more comfortable with side handrails, especially beginners or those with balance problems. Again, a test run will give you a better feel for the machine. Can you reach the console grips comfortably when you're walking on an incline? This varies considerably according to your height, so make sure the treadmill you choose works for you.

If you have young children at home, look for a machine that can be locked, or at least unplugged. Children may be tempted to imitate you & risk serious injury.

Basic Workout and Electronic Features

User-Friendliness – This is probably the most important element. If every time you step on the treadmill, you have to spend 10 minutes pressing buttons, it's not very likely you'll stick around for long. Find a machine that gives you options but that also has a few basic pre-set programs that you can launch in less than three steps. This usually comes in the way of a "quick start" button, but it can also be through a manual start or a pre-set walking program. Finally, make sure the treadmill allows speeds of at least 0.8-12mph. You may be a walker now, but if you ever decide to bump it up, you'll need that much for running routines.

Pre-Set and Custom Workouts – Unless you're an expert when it comes to fitness and can adjust the settings on your own, pre-set programs give you a variety of choices, including interval programs, cardio, fat burning, hill, etc. Of all programs, interval training may be the most important --It allows you to mix periods of high and low intensity, increasing fitness levels quicker and more efficiently.

Fitness test – A pre-set program (usually 5-10 minutes long) that takes you through different levels of intensity based on your heart rate, speed, distance, etc.

What a Good Treadmill Must Have

A Good Belt and Deck – The deck or bed (the surface underneath the belt) affects how hard or soft the ride feels. High-quality decks are usually coated with phenolic wax orwith silicon oil, which reduces friction against the belt --This will not only provide a smoother ride, but it will also extend the life of your treadmill considerably.

Usually, the wider the belt, the safer you are running on it. You need at least 16 inches to run comfortably, but better models will provide you with 20 or more. When it comes to length, don't settle for less than 45 inches; if you're over six feet tall, you need 55 inches.

A Sturdy Motor – Look for a motor that offers at least 1.2HP "continuous duty" (CD) power. Larger motors usually last longer, are quieter, and make the treadmill feel smoother. Some manufacturers rate treadmills according to peak HP, the maximum power the machine can produce before failing. This is not a valuable indicator to home users, and tends to be confusing. Stick to the CD indicators.

First-Class Shock Absorption – A good shock absorption system will provide you with a firm deck that does not wobble but still feels softer than running on concrete. This is mostly for your safety rather than for the longevity of the machine. Obese users and those with joint problems need the most cushioning, while walkers can do with a standard belt.

Stability - The amount of stability required in a treadmill varies according to the height and weight of the user. If two people of very different physical characteristics are going to use the machine, it makes sense to invest in one of the enhanced models, which can accommodate a wider range of users. Welded steel frames with a rust-resistant coating are the sturdiest.

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