A to Z of home exercise equipment

What home exercise equipment to buy

Not everyone enjoys outdoor activities, communal workouts at the gym or exercise classes but that doesn’t mean that the door is closed to you for all the health and fitness benefits that exercise brings. Exercising at home can be very rewarding and there is a vast range of home exercise equipment available, from fitness club standard multi-gyms, to much more basic, yet functional kit.

We’ve taken the sweat out of choosing home exercise equipment and given you the low-down on functional products that’ll improve your fitness but won’t worry your bank manager. If you like to workout far from the madding crowds in a more private environment, then this article is for you and includes advice on:

• What to look for when shopping for home exercise equipment
• Best buys — what exercise equipment is hot and what’s not
• realbuzz.com ratings for a vast range of equipment

 Home exercise equipment — what to look out for

When choosing home exercise equipment, there are several points to consider before you buy:
Durability of exercise equipment. By definition, anything that you are going to exercise on or with is going to take some wear and tear, so before you buy, consider how frequently you intend to use the equipment (for example, daily, weekly or less frequently) and whether it will withstand your usage.
Size of exercise equipment. There are many extremely effective items of training equipment that you can easily use at home, such as dumbbells and exercise mats but items such as treadmills, bikes, rebounders etc. take up space which you may not have available. That ‘all singing and dancing’ multi-gym that looks great in the department store will need a dedicated room and even a rowing machine typically needs substantial space.
Suitability for your exercise purpose. The home exercise market is huge with a wide range of manufacturers producing equipment. Many items are extremely functional, but there is also a ‘fad and gadget’ market producing kit that purports to bring amazing benefits yet fails to deliver. Beware of wild claims from exercise equipment sellers and consult the following table before you buy.

The realbuzz.com home exercise equipment A to Z

Get to your nearest department store and you’ll be faced with a wide choice of exercise equipment. However, before you buy, consult the A to Z guide below in conjunction with our ‘best buys’ and you’ll ensure that you not only get good value for money — you’ll get good quality exercise too. The realbuzz.com rating is evaluated with respect to the following criteria:

• Effectiveness (training benefits)
• Ease of use
• Durability of exercise equipment
• Size (for home use)
• Value for money 

The realbuzz.com product test system
 Every realbuzz.com product test is carried out by our team of specialists from the relevant field, who comprehensively assess each product across a range of categories, assigning a star rating from nil to five stars for every category under review.

Entirely unsuitable
Poor
Below average
Average
Good
Excellent

Key:
RT = Resistance Training
FT = Flexibility Training

Equipment	Description	Cost (£)	CV Training	RT	FT
Abdominal cradle	A tubular frame to help exercise stomach and oblique muscles.	15-30
Rating for abdominal cradle:
Cross-trainer	A machine with a unique non-impact action for CV training.	50-3,000
Rating for cross-trainer:
Exercise mat BEST BUY!	A wipe clean padded mat to carry out exercises on.	5-20
Rating for exercise mat:
Home dumbbell set BEST BUY!	A small, lightweight set, typically comprising three to five pairs of weights.	10-20
Rating for dumbbell set:

Equipment	Description	Cost (£)	CV Training	RT	FT
Mini stepper	Micro version of a stepping machine, usually portable.	25-30
Rating for mini stepper:
Multi-gym	A large, multi-function piece of resistance training equipment.	150-5,000
Rating for multi-gym:
Pedometer	Not strictly a piece if exercise equipment, monitors how many steps you take per day.	4-15
Rating for pedometer:
Rebounder	A mini trampoline for CV exercising.	20-40
Rating for rebounder: Key: RT = Resistance Training FT = Flexibility Training Equipment Description Cost (£) CV Training RT FT Resistance bands Elastic ropes of varying strengths for resistance training. 5-15     Rating for resistance bands: Rower An indoor machine that replicates the rowing action. 50-1,000   Rating for rower: Skipping rope BEST BUY! A simple item, providing an excellent CV workout, also helping coordination. 5 (max)     Rating for skipping rope: Stability ball BEST BUY! A large inflatable ball to train core muscles and do a wide variety of exercises with. 10-20   Rating for stability ball: Equipment Description Cost (£) CV Training RT FT Stationary bicycle Indoor cycling 50-3,000   Rating for stationary bicycle: Step An adjustable height plastic step for carrying out aerobic exercises on. 10-40     Rating for step: Toning belts An abdominal belt which electronically stimulates muscles to tone up. 30-100     Rating for toning belts: Treadmill A rolling road (usually motorized) for walking, jogging or running. 80-5,000     Rating for treadmill: Home exercise training Whilst it’s very easy to spend many hundreds or even thousands on home exercise equipment, a far more modest outlay can give equal and frequently greater training benefits. If you’re looking to splash out on some items for exercising at home, £30 to £70 will provide you with everything you need to get started and enjoy comprehensive, total body training sessions, covering CV, flexibility, resistance training for toning and coordination. Some basic dumbbells, an exercise mat, stability ball and skipping rope provide a cheap, simple ‘home gym’, on which you can always expand at a later date. It doesn’t have to be hell to be healthy and it needn’t cost a fortune either. Choose your equipment with care and you’ll have all the ingredients to construct a balanced, all-over-body training program — and all in your own lounge, spare room or garage. http://www.realbuzz.com/articles/a-to-z-of-home-exercise-equipment/#pagination-top

Bike your way to your best body

Tips to help you pedal yourself fit

Fancy burning 500 calories per hour? Then saddle up and jump on your two-wheeler because cycling is the go-to exercise for everyone who wants to transform their body. Here we show you how cycling gets you fit and give you cycling tips that will help you to get your best body ever.

Be tough

If you want a cycling session that will help you to burn off the pounds, try this: begin by cycling gently for 15 minutes, then build the speed and move into a tough, high gear for 10 minutes. If you can’t cycle at this intensity for 10 minutes then just cycle for the distance you can safely manage. Finally, drop down to a medium gear and cycle at this level for seven minutes. Once you have completed these three stages once repeat the sequence until you’ve had a decent workout.
A study published in the American Journal of Clinical Nutrition found that those participants who performed this style of interval training burnt a higher amount of fat, compared to the control group who performed normal endurance training without the intervals. So, using this session will help you to burn unwanted fat.

Don’t train too hard

If you want your best body ever we suggest you don’t try to train too hard when cycling. This may sound odd, but keeping the intensity of your ride reasonably low over long distances helps you to burn fat. When riding you should aim to keep your level of intensity under 80 per cent of your maximum heart rate. This is because when your heart rate is working under this 80 per cent rate (typically between 60 per cent and 70 per cent) the calories you burn are taken from your fats.

Heart health

We all know that cycling can help you to shed pounds and tone up, but did you know cycling could also help to keep your heart healthy? According to the British Heart Foundation, cycling for just 20 miles every week can reduce your risk of heart disease to less than half for non-cyclists that do not take part in any other exercise.
Similarly heart disease rates would decrease by an incredible five to 10 per cent if only people would cycle rather than hopping in the car for short car journeys.  So, not only can cycling help you look great it can also help keep your heart healthy.

Smooth mover

Although they can take time getting used to, put some cages or clips onto your pedals. Not only will these simple gadgets ensure you minimise the amount of energy you lose through the pedals and therefore make you go faster, they will also help you to tone your legs. This is because the cages or clips help you to maintain a smooth cycle motion when riding and this movement engages more of your leg muscles.

Audax

Although cycling is fun, if you do the same routes and do the same sessions all the time you’re going to get bored and lose interest pretty quickly. This is where the audax rides come in.
If you’ve not heard about audax rides they are long-distance cycle rides (distances tend to be either 50km, 100km, 200km, 300km, 400km or 600km) where you aim to complete the distance in a set time limit. The events are not races though. The amount of riders who take part in each audax varies greatly and you might find yourself riding with 100 plus riders or 10. Audax events are fun, challenging and will help keep you motivated and engaged in cycling so that you can stick at it and get your best body ever.

Commute in Lycra

Finding the time to keep fit can be tough, which is why if you live close enough to your work you should definitely try donning some Lycra and commuting to work by bike. A four-year study that was published in the American Journal of Preventive Medicine found that people who drove to work gained more weight than those that did not drive to work, even if those drivers did regular exercise.
Another argument that might persuade you to commute to work is that the National Forum for Coronary Foundation found that those people who cycle regularly have similar fitness levels to people that are 10 years younger than them.

Cycle event

If you stick to the same types of cycling sessions your progress will plateau. Keep things fresh and keep pushing your body by doing different types of training and going for different rides. One way you can achieve this is by signing up to a cycling event. This not only will give you a goal that will motivate you to train, but it will also help you to mix up your sessions. Plus cycle events are fun and will encourage you to cycle more and immerse yourself even further into the fantastic world of cycling.
From women-only rides to sportives and five-day events to fancy dress charity rides, there is a wide range of events to choose from, so get involved and reap the benefits of entering a cycle event.
Be the best cyclist you can be with these tips to cycling success

http://www.realbuzz.com/articles/bike-your-way-to-your-best-body/

An introduction to core stability

A guide to core strength training

Poor posture is one of the biggest problems facing people's health in modern life. However, regular core stability exercise can improve your core strength and your posture. Here's a guide on getting started in core strength training exercise.

How do you usually watch television?

When watching TV, most people relax on a soft sofa for comfortable viewing but that is very different to the way in which a young child sits to watch TV. Children invariably watch TV sat on the floor, totally unsupported with a straight back.
Try the ‘television test’ yourself by sitting unsupported on the floor and after about a minute, you’ll probably find that you’ve rounded your shoulders and are leaning forward onto your knees to support your upper body.
So what do children have that many of us have lost? The answer is core stability. Running right around your abdomen is a network of ‘core’ muscles that hold us in and keep us stable. They are critical to maintaining good posture and because we sit on soft sofas etc, these muscles have become ‘de-trained’ with a resultant loss of posture. By training your core muscles, you can regain your core strength together with a host of additional benefits, particularly:
Top benefits from core stability training:

• Improved balance
• Improved joint and body stability
• Improved posture
• Increased core strength
• Reduced risk of injury
• Improved sporting performance
• Fun!

Choosing core stability training equipment

Minimal equipment is needed to improve your core strength and there are many exercises that can be executed solely using your bodyweight. However, to fully challenge your core muscles, a stability ball is a tremendous aid. Stability balls are becoming far more commonplace but before using one, it is important to select a suitable diameter ball for your size.

Many shops sell ‘one-size-fits-all’ 65cm (25in) diameter stability balls but for most people, these are far too large. Because they are so big, they are then used under-inflated and by exercising on a very soft ball, a large surface area is in contact with the ground, which reduces the effectiveness of the exercise. Far greater and faster gains can be achieved through using a smaller ball pumped up harder, so that there is less surface area in contact with the floor.

Foundation stability ball exercises
1. Stability ball balancing and kneeling

Technique

Stand with feet approx 45cm (18in) apart.
Position the stability ball on the floor and up against the knees and shins.
Place hands on top of the ball.
Pushing up from the toes, slowly roll forward with the ball until feet are off the floor until balance is achieved.

Key coaching point

Initially, position a mat in front of the ball to provide confidence should you roll forward.

Progression

Once balance can be achieved, remove a hand or leg and eventually both hands until it is possible to kneel completely upright on the ball.

2. Stability ball floor bridge

TechniqueLie face up on the floor, arms outstretched either side of the body.

Position heels on the ball, toes pointing at the ceiling and lift body off the floor. Form a straight line from shoulders through to ankles. Contract core muscles and keep pelvis elevated to maintain correct position.

Key coaching points

If the standard floor bridge position is too challenging, reposition feet so that ankles and calves are supported by the ball. As core strength increases, revert to solely heels on the ball.

Progression

Gradually bring arms in towards body until eventually they can be lifted off the floor together, leaving only the shoulders in contact with the floor.

Fun

One final benefit of stability ball training is that it is tremendous fun despite the challenging nature of the exercises. That alone is an excellent endorsement and regular stability ball training will add a completely new dimension to your exercise routine, providing a comprehensive range of benefits.

http://www.realbuzz.com/articles/an-introduction-to-core-stability/#pagination-top

5 steps to perfect legs

How to get legs worth showing off

Get perfect pins to be proud of with our top leg-toning exercises and leg-enhancing beauty tricks. We’ve got the only five tips you need to get legs to rival Angelina Jolie so take note and then prepare to bare, ladies!

Perfect legs step 1: Leg-beautifying exercises

The first step to perfect pins is toning them up. Perfectly smooth, moisturised legs probably look great but perfectly smooth, moisturised and toned legs will look even better. The best way to achieve this? Squats, leg lifts and good old fashioned walking.
What and how?
Squats – for hips, glutes, quads and hamstrings
Place your feet a little wider than shoulder-width apart with your feet facing forward and extend your arms out in front of you with your palms to the ground. Inhale into your stomach and start moving your hips back while slowly bending your knees. As your bottom sticks out, make sure you keep a straight back with your shoulders upright. Exhale as you reach the ground and then rise up again, using the strength of your legs and core to support you.
Leg lifts – for mainly the thighs and bum
Lay down on your right side on top of an exercise mat or carpeted surface and rest your right elbow on the ground. Take a deep breath and then exhale as you move your left leg up towards the sky as high as you can. Repeat on your other side and do two sets per day for optimum results.
Walking – for inner and outer thighs and fat burning 
Walking is the perfect leg toning exercise if you favour cardiovascular work over strength training. For maximum results, walk up a hill or another inclining surface – this will boost your metabolism, burn fat and tone your thighs.

Perfect legs step 2: Exfoliate and de-fuzz

Before you start your hair removal regime, remember to exfoliate first. While you take a bath or shower, apply an exfoliating leg scrub (or mix sugar and olive oil together for a natural, purse-friendly option) and scrub your skin in a circular motion. Do this in the bath or shower to open your pores and sloth off dead skin cells before carrying out your hair removal regime – this minimises the risk of in-growing hairs. Say hello to smooth, sexy legs!

Perfect legs step 3: Tackle cellulite

Cellulite manifests itself onto the pins of even the skinniest catwalk models and experts say that around 90% of us have it (lucky 10%!). The ‘orange peel’ effect is caused by fat deposits just below the surface of our skin, causing the skin’s surface to appear dimply and uneven. The gold standard treatment for getting rid of cellulite? Dry body brushing. By sweeping over your skin up towards your heart with a firm body brush on a daily basis, you stimulate the lymphatic system to disperse the fatty pockets built up under the skin. This takes dedication as you will need to repeat your body brushing routine daily but the result is soft legs with less dimples. Resistance training and cardio workouts are great exercises to blast the cellulite if you decide to go down the training route or – if you’re looking for a quick temporary fix – fake tan can dramatically reduce the appearance of cellulite.

Perfect legs, step 4: Moisturise

After all of that exfoliating, hair-removing and dry body-brushing, the next step on our road to perfect pins is of course moisturisation. We don’t just mean you should slap some moisturiser on and call it a day – invest in a good body oil to apply while you’re showering or bathing as this will give your legs a much needed moisture-boost. Once you’ve finished showering, pat your legs dry and apply a moisturiser that’s right for your skin type. By applying your moisturiser when your legs are still slightly damp, it’s easier for the lotion to sink in.

Perfect legs, step 5: Natural-looking tan

There’s no doubting that a bronzed glow can make you feel healthier, sexier and thinner and what better way to achieve this look than with a fake tan? Not only are UV rays harmful to your skin, a natural tan from the sun can also be a time-consuming process. Instead, use a fake tan such as the Dove Summer Glow build-up moisturiser. This keeps your legs hydrated and smooth while covering minor imperfections and adding a sun-kissed glow to your pins. Beautiful!

http://www.realbuzz.com/articles/5-steps-to-perfect-legs/