How to Choose Exercise Equipment, According to Science

Elliptical Machine

The Elliptical Machine is a low impact exercise machine that mimics the movements of walking, running and cross-country skiing without putting any excessive pressure on the joints. It’s intensity and ease of use means it’s well suited for beginners and for older people suffering from joint pain. The Elliptical Machine uses both the upper and lower body. It works the legs, chest, shoulders, back and arms and you can complete a workout in as little as 20 minutes. You simply stand on top of the pedals and grab the handles, then move your legs in a gliding back and forth motion.

It’s a good way for all ages and fitness levels to increase their stamina and cardio capacity while improving their balance and mobility.

According to one study the average person can burn upto 400 calories in just 30 minutes on the elliptical machine which is similar to that as a workout on the treadmill. However, due to the fact that you have to use both your arms and your legs, the elliptical machine increases your heart rate more, which means you can burn more calories and fat with less effort.

Best For: Quick effective cardio workouts that burn calories without any heavy impact on the joints

Stationary Bike

There are two types of stationary exercise bikes. An upright bike, which is similar to a regular exercise bike, and a recumbent bike which allows you to sit behind rather than above the pedals. Recumbent bikes provide greater support for your back and so are a good choice if you suffer from back pain.

The stationary bike is a low injury risk to the ankles and knees, and is easier on the body compared to a treadmill. It’s easy to use and is an effective way to build up your cardio fitness,leg strength,lose weight and burn off fat. However, since you’re sitting down and don’t need to use as much energy, you burn fewer calories.

Interval training is the best way to maximize a cardio workout on the bike. For example, you cycle for one or two minutes as fast as you can, followed by a one-minute rest interval to recover. A 30 minute workout on the stationary bike can burn upto 255 calories at moderate intensity and upto 391 at high-intensity for the average person..

And as one particular study demonstrated, just 15 minutes of pedaling on the stationary bike is enough to boost your mood and reduce stress.

Rowing Machine

The rowing machine is a full body workout that’s great for weight loss since your body has to work the entire time and so it’s hard to slack off.It’s an excellent low impact way to burn calories and shed fat, without causing excessive wear and tear on the joints.

Rowing uses every major muscle group in the body. Your back, shoulders, arms, core and legs are all put to work. It’s fantastic for building and toning your muscles while increasing your stamina and endurance at the same time.

The average 155 pound person can expect to burn approximately 260 calories for a 30 minute workout of moderate intensity or 316 calories for a high-intensity workout. However, the rowing machine has a greater learning curve than the stationary bike and treadmill. For an effective workout, and to avoid any possible injuries, proper technique is essential. So it’s not the most suitable piece of exercise equipment for beginners or those who suffer from lower back pain. When using the rowing machine you should keep your back straight at all times, never straighten your legs all the way and don’t lean back too much when pulling.

Best For: Full body workout that will melt fat and tone your muscles

Strength Training

Strength training is an essential component of a balanced fitness program. You increase your muscle size and endurance by overloading your muscle fibers until they slightly tear. This forces your body to repair the fibers and results in an increase in muscle size and weight-lifting ability.

Weight training is a safe and convenient way to provide the resistance needed for overloading the muscles. Strength training uses resistance methods like free weights, weight machines or a person’s own body weight to build muscular strength.

But strength training not helps you to gain more muscle, it also increases your metabolism so you can burn more calories and keep the weight off for good. Resistance exercise even slows the muscle loss that naturally occurs with age. Studies indicates that inactive adults experience a 3% to 8% loss of muscle per decade and accumulate fat much more easily. While another study showed that engaging in strength training can increase bone density, reduce the risk of osteoporosis and can also combat heart disease, arthritis and even type 2 diabetes.

You should perform strength training exercises at least twice per week and choose a weight or resistance level heavy enough to tire your muscles after about 12 to 15 reps. One study suggests that one set of high-intensity resistance can be just effective as 3 sets for increasing muscle strength. If you’re just starting out, help from a qualified fitness trainer can be invaluable in learning how to use proper form and technique to avoid injury. And remember, you should always rest one full day between exercising each specific muscle group to allow your body to recover.

So which type of strength training equipment should you choose? Free weights or resistance machines?

Free Weights vs Resistance Weight Machines

Free Weights

A free weight is a type of weight training equipment , such as a barbell, dumbbell or kettlebell, that doesn’t limit the range of motion with which you can use it. They allow you to train functional movements that translate into real world activities, such as lifting, pushing and pulling. And give you complete freedom to move around rather than being locked into a specific range of motion or pattern. Their versatility means you can train anywhere and  keep your body guessing by performing a wide range of exercises with endless variations.

While resistance machines isolate a specific muscle, free weights enable you to perform  compound exercises that uses a group of muscles at the same time. Compared to resistance machines, they’re a more effective way to build overall muscular strength and size because your body has to use every single muscle to keep the weight stabilized to maintain balance.

Due to the complex movement, steep learning curve and high-level of skill that’s required, free weights can be quite daunting to beginners. Not to mention that some of the most effective exercises using free weights require a spotter to assist you. And if they’re done incorrectly with poor form, can result in a serious injury.

So if you don’t want to end up hurting yourself, proper form and technique is critical, which is why it’s important you seek out the help of a qualified fitness trainer.

Resistance Weight Machines

Resistance machines are designed to help you isolate and work on a specific muscle. You can learn to use them quickly. They’re safer since no weights can fall on you. And because you don’t need to be accompanied by a spotter, you can train alone and lift heavier weights without assistance. Also, if you’re using resistance machines , it’s easier to work around any injuries you may have.

If you don’t have the money to hire a personal trainer resistance machines are a great way to build muscular strength by yourself.

So if you’re new to the gym, and don’t know how to properly use the free weights just yet, you should go for the resistance machines.

Kettlebells

So what are kettlebells?

Well a kettlebell is a cast-iron ball with a handle attached to the top. To build strength you swing and lift the kettlebell for resistance to develop your muscles.

Kettlebell training is a great way to improve your strength, power and posture while also working your cardiovascular system.A study by the American Council on Exercise showed that the average person can burn 400 calories in just 20 minutes with a kettlebell workout.

Most kettlebell workouts target your core, arms, legs and back. They provide a versatile and portable workout that can be used both indoors and outdoors. They’re cheap to buy and you can use them anywhere. Hundreds of different exercises can be performed using kettlebells that will develop your strength, stamina, and improve your cardiovascular health, as well as enhance your mobility and stability. Although if your goal is to simply pack on muscle, you should be aware that researchers in one study found that muscle gain is greater with weightlifting than kettlebell training.

Kettlebells offer quick and enjoyable workouts that combine cardio and strength training.

However, when starting kettlebell training it’s important to work with a certified kettlebell instructor, as injuries are common if you don’t have good posture or form.

Best For: Short workouts that combine cardio with strength training to help you burn calories, build functional strength, and improve your balance and flexibility.

Dumbbells

A short dumbbell workout can have a positive impact on your mood, boost your memory and can even make you more attentive.

Using dumbbells allows you to add resistance to traditional bodyweight exercises such as the lunge or squat. And since the muscles you work depend on the exercise you’re doing, every major muscle group can be targeted.They require greater coordination and stabilization of your core and limbs than resistance machines and offer an increased range of motion that ensures you work both sides of your body.

The size of the dumbbell you use depends on both your personal fitness goals and your previous experience with weight training. If you’re a beginner, it’s best to start with lower weights and work your way up gradually. So choose a weight you can lift for about 12 to 15 reps for one or two sets.

If you happen to be experienced with lifting weights and have been training for more than a year, use weights that allow you to complete about six to eight reps per set. Researchers found that heavier weights and lower reps produce the greatest strength gains.

Best For: Those starting out a strength training program, either at home or at the gym

Barbell

A barbell is a long bar with weights attached at the end. It’s commonly used for heavy weight training in bodybuilding, weightlifting and powerlifting and is ideal for those seeking to achieve maximum strength.

As researchers in one study proved, most people can lift heavier weights using a barbell. It’s simple to use and with a bit of instruction, learning the basic lifts won’t take long.  And since you can always add more weight to the bar, unlimited progression is possible.

However, it’s not just bodybuilders that can benefit from using the barbell. The results of another study proved that if you’re feeling stressed, lifting weights at a low to moderate intensity with low reps can actually decrease your anxiety levels.

Best For: Lifting heavier weights to gain maximum strength

Dip Stand

Dips are one of the most effective exercises to quickly build and tone strong triceps. To use the dip stand you stand between a pair of dip bars, grasp each bar with your hands and push your body up so that your elbows are locked and your feet dangle. Then you bend your elbows and lower your body to the floor.

Dips are a form of bodyweight training that works your chest, shoulders, arms and back.. With bodyweight training you use your own bodyweight as resistance to improve your aerobic fitness and develop muscular strength.  You should avoid performing dips if you suffer from any shoulder pain,as the exercise will only aggravate it.

But the dip stand allows you to work more than just your triceps. You can also work your abs with leg raises or you can perform chest dips by leaning forward. Or if you want to increase the resistance, you can add weight with a dipping belt.

Best For: Building and toning strong triceps

Pull Up Bar

The pull up bar works your arms, shoulders, chest and back. To use the pull up bar you hang from a suspended bar and pull yourself up using your own bodyweight as resistance. It engages your entire upper body and works several muscle groups at once to help you sculpt that v-shaped physique.

In a classic pull up, you grip the bar with your palms facing away from you, while when you’re performing a chin up, you grip the bar with your palms facing away from you.

Chin ups are considered easier than pull ups and hit your pecs and biceps harder. However, your traps are more active during a pull up. You can perform many different variations of exercises to target different muscles groups at a range of intensities using the pull up bar.

For example, the narrower the grip the more it will train your biceps. You can also hang and perform leg raises or even perform pull ups and chin ups by your fingertips if you want to focus  on building your forearms.

Best For: Developing your entire upper body for a v-shaped physique

EZ Curl Bar

So what’s the difference between an EZ Curl Bar and a straight bar? Well an EZ curl bar is usually lighter, has a slightly bent shape that resembles a ‘W’, and has angled grips in the middle which are designed to take the strain off your wrists to provide movement that’s more natural and comfortable than a straight bar to.. You’re wrists, forearms and elbows are all in a safer position to prevent any injuries.

Used to target smaller muscle groups such as your biceps and triceps, the EZ Curl Bar can be used for squats, barbell front raises, bicep curls and curl bar tricep extensions. And is often used in combination with the preacher bench for preacher curls to the target the wrist and biceps.

Best For: Isolating the biceps safely without putting excessive pressure on the wrists

Weight Benches

A weight bench is used in combination with a barbell, straight bar or EZ Curl bar to build strength in your shoulders, arms and chest.

Different benches come at different angles. There’s a flat bench, incline bench, decline bench and a preacher bench. By changing the angle of the bench you’re also changing the position of your body and the muscles being emphasized.

So which is the best? Well ultimately, that’s a matter of preference and depends on which muscles you wish to focus on. Let’s take a look at the different benches.

Flat Bench

The main exercise performed on a flat bench is the bench press, which is where you lie back and press the weight upwards, usually with the assistance of a spotter to help prevent an injury. With the bench press you can build strength, power and stronger bones to fight off osteoporosis. The flat bench press is the best exercise for overall pec development, as it works the upper and lower pec evenly. But shoulder injuries, particularly the rotator cuff, and injuries from overuse are quite common.

Best For: Overall development of the pecs

Incline Bench

The incline bench focuses more on the shoulders and the upper chest area just below the collarbones. The incline press is safer on your pecs, shoulders and places less stress on your rotator cuffs, which is a common injury when using the flat bench, due to the angle of the bench.

Studies have shown that the ideal angle for the incline bench press is 45% degrees. And that if you want a well balanced, tone looking chest performing both the incline and flat press is necessary.

Best For:  Developing strength and muscle in the shoulders and upper chest with less stress on the rotator cuff

Decline Bench

Now a decline bench is tilted toward the floor, so that when you perform a chest press you emphasize the lower section of your chest, tricep and shoulders.

You should be able to handle heavier weights when the bench is at a decline so the decline bench press is a better exercise if you primary goal is strength. It places less stress on the shoulder joints and is easy to rack and unrack, making it a safer exercise. You should set the decline bench between a 15 and 30 degree angle to get the most muscle activation.

Best For: Since you can lift heavier weights using the decline bench, the decline bench press is the best way to reach maximum strength

Preacher Bench

The preacher bench is an angled bench with padding for your elbows. You sit on the seat of the bench with your arms and torso rested against a pad that supports your upper arms while your armpits rest just above the edge of the pad. It gives you more stability so you can complete more reps and since your upper arms are planted firmly against  the pad, you’re not able to use your body for momentum. It’s used in tandem with an EZ Curl Bar to perform preacher curls and forces you to truly isolate your biceps, particularly your inner biceps.

Best For: Isolating and increasing the size of your inner biceps

Lat PullDown Machine

The lat pulldown machine mimics a pull up. It features a padded seat, thigh supports and a long bar hanging from a rod. You sit on the seat, hook your thighs under the support pads and pull the bar down to your chest. The lat pulldown machine is easily adjusted according to your strength and is good for beginners and heavy set individuals who have yet to master the pull up, as it doesn’t require a lot of agility or coordination.

So what’s the best way to grip the bar? Well as one study showed,  to get the most out of the lat pulldown, you’ll want to hold the bar with an overhand grip to ensure maximum activation of the lats and that a wide grip is more effective than a narrow grip.

And as another study demonstrated  pulling the bar down in front of your face or neck is far more effective than pulling the bar behind the neck.

Best For: Beginners and heavier individuals who don’t yet have the strength or agility to use the pull up bar

Pec Deck Machine

The pec deck machine consists of a seat, back and two levers protruding from behind the seat. You sit down, place your forearms against the levers and you pull your arms toward each other and then release to activate your pecs.

This exercise is great for isolating the pecs and inner chest. It’s considered an isolation exercise since only one joint is used, and because the machine acts as a stabilizer, no real stabilizing muscles are needed. So it’s best to mix it in with the bench press and push ups.

A study found that the pec deck is one of the most effective chest exercises, activating the pectoralis major nearly as much as the bench press.

Best For: The most effective way to build chest size and strength

Cable Machine

A cable machine consists of a weight stack that’s connected to cams and pulleys. You simply pull on the cables to lift the weights. If you’re new to weight training, or if you’re working out alone, a cable machine provides a good, safe workout with little risk of injury.  They’re often used for injury rehabilitation and by athletes looking to specifically isolate one muscle at a time. By adding the resistance of a cable machine to your exercises you can burn calories, build core strength and generate more power.

Some exercises you can perform on the cable machine are the upright row, cable squat, incline

chest press and double cable curls.

Best For: Adding resistance to your workouts in a safe way with little risk of injury

Hyperextension Bench

The lower back is one of the most important muscle groups in the body and strengthening it can lead to significant gains throughout the body.

The hyper extension bench is the most efficient piece of equipment to strengthen and build the lower back. It’s a core machine that targets the lower back, abdominals and glutes. Your core and abdominals are put to work throughout the exercise to keep your torso straight.

Using the hyperextension bench can lead to improvements in your squats and deadlifts. It’s a great core exercise to help you manage or prevent back pain and help you improve and maintain correct posture.

Best For: Strengthening your lower back and core muscles

Smith Machine

The smith machine has a barbell attached that uses twin rods to move it up and down in a straight line. It maintains stability so you can focus solely on lifting, which makes it easier to use than a bench press and more suitable for beginners. For example performing squats on the smith machine removes any need to maintain balance. But this can lead to a feeling of overconfidence which will affect your performance on the free weight squat or bench press.

Because it works in a fixed pathway, it forces the joints to move in a way they may not to move.

It encourages poor form, makes strength imbalances worse and can cause injury by restricting natural movement. And as the results of one study established, the free weight squat is a more effective exercise for muscle gain.

Best For: Beginners who don’t yet have the coordination or strength to perform a squat or a bench press

Leg Curl Machine

Do you want to build bigger and stronger hamstrings? Well researchers have found that the leg curl is the most effective way to increase hamstring strength.

The leg curl machine is a piece of exercise equipment that allows you to perform leg curls, which involve flexing the lower leg against resistance towards your buttocks.

Depending on the machine you sit or lie down with the pads behind your ankles and curl the weight up.

Best For: Building muscle and strength in your hamstrings

Leg Extension Machine

The leg extension machine targets your quadriceps, which are the muscles on the front of your thigh. You sit on the machine with your knees at a 90 degree angle and your ankles behind the pads. Then you lift the weight until your legs are almost straight, however, you should always keep a slight bend in your knees to protect the joint from excessive wear and tear.

Because the leg extension machine applies constant ACL tension, people with ligament injuries should avoid this exercise.

Best For: Isolating the quadriceps for muscle and strength gain

Calf Machine

The calf machine can be seated or standing. For the seated calf machine you sit down with the pads over your thighs at a 90 degree angle at the knees. Then you lower the weight slowly until you are at full extension, pausing for a brief moment before slowly raising the weight by using the balls of your feet. Don’t use your toes.

To use the standing calf machine you fix your shoulders under the bar, stand on the calf block on the balls of your feet, and slowly lower your heels until you feel a deep stretch. Make sure to keep the slightest bend on your knees then slowly raise them again until you’re back in the starting position.

The calf machine works your entire calf. Your calf consists of two muscles, the gastrocnemius and the soleus. The gastrocnemius is the visible muscle you can see on your calf and it works to extend your feet and point your toe. The soleus is the smaller muscle that’s underneath the gastrocnemius which also works to extend the foot and provide stability to the knee joint.

Performing calf raises is an effective way to rehabilitate an injury to the Achilles tendon.

Best For: Crafting rock solid calf muscles or for recovery from an injury to the Achilles tendon

Leg Press Machine

Some leg press machines place your body in a declined position with your head lower than your body while others place your body in a horizontal position. At the beginning of the exercise your knee and hips are bent at a 90 degree angle. You place your feet flat against the platform, then you extend your knees to push the platform away from the body until your legs are straight. You hold the position before bending your knees to bring your legs slowly back to the starting position.

Unlike most resistance machines that isolate a specific muscle group, the leg press machine is a compound exercise that engages multiple muscle groups. The leg press works all your lower body muscles and strengthens your knees and hip joints. The primary muscle group targeted is the quadricep at the front of the thighs.

Now if your goal is muscle growth, it will interest you to know that the squat is a more effective exercise than the leg press. But if you suffer from an ACL injury or from joint pain in your knees, the same study showed that the leg press is a safer exercise due to the lack of ACL force. It’s considered a relatively safe alternative for strength training  with free weights because your spine and body is supported throughout the exercise. It’s suitable if you’re training alone as it requires less balance and reduces the risk of lower back injury.

Best For: Developing total lower body strength and size when training alone

10 Most Effective Workouts to get you started

Cardio Training Workouts

So how can you get the most out of your cardio workouts?

Well the latest scientific research suggests that shorter, more intense bursts of cardio training, such as high intensity interval training, is more effective for losing weight and improving the health of your heart and lungs than long sessions of steady state exercise.

High intensity interval training alternates short periods of high-intensity exercise with less intense recovery periods.

Interval training is efficient and ensures your workouts are as effective as possible. With interval training you can get the same, if not greater results  in half the time of a longer, lower intensity workout. Which is ideal if you have a busy schedule.

And as researchers in one study discovered,  high intensity interval training is more enjoyable than low intensity steady state exercise.

Treadmill Workout

Overall Time: 25 Minutes

What it does: This quick interval treadmill workout mixes high intensity bursts of running , where you run as fast as possible, with recovery periods of slow relaxed jogging.  It will help you build strong legs, increase your heart rate, and improve your stamina and endurance. You can release both mental and physical stress and melt the pounds away at the same time for a stronger heart that’s less at risk of a stroke or other cardiovascular diseases

The Workout:

Elliptical Machine Workout

Overall Time: 20 Minutes

What It Does: This short Elliptical Workout is low impact on your knees, ankles and hip joints, and is just as effective as building up your fitness as the treadmill. It works your quads, glutes and hamstrings while improving your balance and mobility. Just 20 minutes can reduce stress, improve your mood, boost your immune system and reduce your risk of developing obesity related diseases. High resistance should feel like 80 to 90 percent of your maximum effort, moderate resistance should feel like 60 to 70 percent of your maximum effort and low resistance should feel like 40 to 50 percent of your maximum effort. Also, make sure you grip the handles to work your upper body.

The Workout

Rowing Machine Workout

Overall Time: 30 Minutes

What It Does: Burn at least 377 calories with this low impact, full body cardio workout that will tone your arms, melt away fat and increase your aerobic and anaerobic endurance. It works all 9 major muscle groups. You’ll feel the burn in your quads, hamstrings, glutes, lats, core shoulders, triceps, back and biceps.

The Workout:

Stationary Bike Workout

Overall Time: 25 Minutes

What It Does: The stationary bike provides a low impact, gentle workout that’s great for weight loss and is easy on the joints and  spine. This workout will improve your heart and lung function to lower your blood pressure and decrease your risk of a heart attack while you strengthen and tone the lower back, thighs, quads, calves and hamstrings.

The Workout:

Strength Training Workouts

Right, so how do you achieve the biggest gains possible with your strength training?

Well to maximize your strength training you should aim for 2 to 3 workouts a week, allowing yourself a day or two to rest in between sessions for your muscles to recover.

To get the most out of your workouts, your primary focus should be compound exercises instead of isolation exercises. Set aside at least 10 minutes before and after each strength training workout for a warm-up and cool down to prevent injury,

Choose a weight heavy enough where your muscles feel fatigued after about 8 -12 reps. Repetitions should be performed at a slow enough pace that muscular tension is always maintained. Move slowly and in control without holding your breath or rushing through your reps. Take as much time between each as you need to rest and recover. And while it’s okay to train to failure occasionally, there’s no need to push yourself to failure on every set.

Kettlebell Workout

What It Does:

This brief kettlebell workout, which combines cardio and strength training, is an efficient way to burn calories and strengthen and tone your muscles without putting any excessive pressure on your joints. It’s a challenging way to work the body to boost your metabolism and improve your flexibility, mobility and posture, all while developing functional strength and better coordination.

The Workout:

Bodyweight Workout

What It Does:

This bodyweight workout can be done anywhere as long as you have a pull up bar nearby.

It works your shoulders, chest, arms, triceps, forearms and back. It mixes cardio and strength training to help you tone up and build muscular strength while burning fat and increasing your aerobic fitness and muscular endurance so you can work out for longer.

The Workout:

Dumbbell Workout

What It Does:This dumbbell workout allows you to train both sides of your body to prevent any muscle imbalance.Not only will it help you to build muscle mass and tone up your entire body , it

will increase your bone density for stronger, healthier bones  while raising your heart rate and improving your cardiovascular health.

The Workout:

Barbell Workout

What It Does:

This barbell workout is designed to help you gain mean muscle and serious strength. Work your legs, core and chest to elevate your mood, improve your posture and get shredded by speeding up your metabolism.

The Workout:

Resistance Machine Workout

What It Does:

This workout uses resistance machines to isolate muscles in the legs, core and upper body for better overall body composition and strength.

The Workout: