Hope you are doing well and still keeping up with your personal and fitness goals in 2015. Last week we covered the topic of home exercises and how to get started. This week, I have laid out some recommendations and have provided some general information regarding some of the equipment we have used here at Active Medical & Chiropractic and other pieces of equipment you may wish to employ in your home gym. As an aside, this is the time of year when many Jacksonville residents have given up on their goals and have started to liquidate their previously well intended purchases. As such, many of the devices below can be had for pennies on the dollar on websites such as craigslist.org and "swip swap" of___________.com
1. Elliptical Trainer
An elliptical trainer (sometimes called a cross trainer) is an exercise machine that simulates a number of aerobic exercises, including walking or running, stair-stepping, or cross-country skiing. Elliptical machines have pedals suspended above the ground and are moved forward and back, or up and down, on a track. A user's foot never hits the ground on an elliptical trainer, so the jarring impact of walking or running on a hard surface is eliminated, and many back pain sufferers find this an advantage.
The suspended pedals move on an oval-shaped ("elliptical") track and provide a workout for the legs, and most trainers are designed so that the resistance can be changed to make the workout easier or more rigorous. Because the elliptical motion is fluid, movement on the trainer does not jar or stress the spinal structures.
Advantages to Using an Elliptical Trainer
- Very low level of stress on the spine and other joints and bones
- Provides an efficient cardiovascular workout and, secondarily, helps build muscle strength when the greater resistance settings are used
- Most elliptical trainers allow the user to adjust the incline and resistance levels
- Some models offer foot pedals that move in dual directions (i.e., forward and backward) to exercise more muscle groups and add variety to the exercise routine.
- Some models of elliptical trainers also have handles or poles to provide an upper body workout (similar to the upper body workout in cross country skiing).
Disadvantages to Using an Elliptical Trainer
- Some people find it difficult to start the motion, given that the pedals are not on the ground and it can require a significant forward push to set the pedals moving
- Does not provide much weight bearing exercise (a key part of osteoporosis prevention) to strengthen bones and muscles because the smoother movements are designed for lower impact
- Primarily focuses on the legs, even on machines that have a 'ski' function with movable arms, so users will need to add other upper-body and core muscle exercises to their routine to get a well-rounded workout
- The advanced elliptical trainers can be expensive. Basic models cost around $1,000, and higher-end models with more features are priced in the $4,000 range. Annual maintenance may add extra cost.
2. Stationary Bike or Recumbent Exercise Cycle
A stationary exercise bike is a familiar piece of cardiovascular equipment that is generally easy to use. Bikes provide a no-impact aerobic workout that can strengthen and tone the muscles of the legs and buttocks.
The popularity and durability of exercise bikes have increased over the last few years, driven in part by 'spinning' classes - group cycling classes offered by many gyms - and as an aging public has looked for lower-impact forms of exercise. New stationary bike models are fairly sophisticated, and now go beyond counting miles and tracking speed to having multiple programs that manage and change exercise pace, count calories burned, and measure heart rate. Some exercise bikes can connect to the Internet, allowing users to maintain an online record of exercise sessions to chart progress.
There are two main types of exercise bikes: upright and recumbent. An upright exercise bike looks like a regular road bike, with a vertical orientation and handlebars out front. On a recumbent bike, the rider is seated against a backrest, with legs out in front. Experts differ about the comparative health benefits of upright versus recumbent models, and most agree that selection is a matter of personal preference. For back pain patients it may depend on comfort while in a leaning forward position sitting on an upright stationary bike, or in a reclining position on a recumbent bike.
- Upright exercise bikes allow for more variety of movement, such as riding while standing or in a racing position, so more muscle groups can be exercised as a biker changes position. Also, users with conditions such as spinal stenosis orosteoarthritis may find the forward-leaning position of the upright bike to be most comfortable.
- Recumbent exercise bikes may be somewhat easier to use for some people because the backrest provides additional balance. Users with mechanical low back pain (such as degenerative disc disease) sometimes find the back support and reclining position of the recumbent bike more comfortable. However, some fitness experts also warn that recumbent bikes encourage a slower, less intense workout and which may deliver less cardiovascular benefit.
Most exercise bike manufacturers will offer both styles of bike, and the recumbent bikes are typically more expensive. Trying out both types of home exercise bike in a store or gym will make the decision easier.
Advantages to Using an Exercise Bike
- Bikes generally require very little maintenance; keeping the chain clean and oiled takes care of most potential problems
- Basic exercise (pedaling) is not difficult, so learning the exercise is very easy
- No/low impact exercise lessens risk of injury or strain
- Popularity of biking and spinning means users can add variety to workouts by using spinning videos
- Upright (traditional) exercise bikes and recumbent exercise bikes allow users choice in deciding which type of stationary bike is most comfortable.
Disadvantages to Using an Exercise Bike
- Bikes are exclusively focused on exercising legs, so users will need to balance bike exercise with upper body and core exercise for a balanced workout.
We have found the benefits far outweigh the negatives when using these modalities to treat of patients. As with all forms of exercise, always seek medical evaluation and clearance prior to beginning a new exercise routine.
Treadmills for Exercise and Pain Relief
One of the most popular types of home exercise equipment is the treadmill, which provides a straightforward, efficient aerobic workout. For many, treadmills are a good choice to begin a new exercise routine because walking is well tolerated by most individuals regardless of fitness level and for most back conditions. As strength and endurance are developed, the treadmill can be used for jogging and/or for interval training
Advantages to Using a Treadmill
- The treadmill is a relatively easy piece of exercise equipment to use
- The treadmill has a predictable surface that is much easier to negotiate than sidewalks, curbs or trails and the risk of tripping is reduced
- All aspects of the workout can be controlled by the user: speed, incline, warm up period, cool down period, and energy spend
- Generally, users can design custom programs to fit the time they have to exercise
- Multiple users can use the same equipment without adjusting the structure
- Some treadmills have special features such as step counters and heart rate monitors so fitness progress can be tracked
- Running on a treadmill generally burns calories faster than most other forms of in-home exercise, such as biking. Users can do other things while on the treadmill, such as watch television or read, which for many can help keep the exercise interesting
If getting in shape and/or losing weight are primary concerns, treadmills might be the best machine to accomplish these objectives. In a recent study comparing exercise, users who felt that they had exercised equally strenuously on bikes and treadmills actually spent 25% more calories on the treadmill. (Milwaukee VA Hospital Study).
Disadvantages to Using a Treadmill
- They can be expensive, with some models over $2000.
- The cushioned surface of the treadmill may still inflict too much of a jarring impact on the back or stress the hip, knee, and ankle joints. Testing the surface and rebound is critical.
- They can take up a lot of space. The more sophisticated treadmills take up a fair amount of space (up to 36 inches wide by 72 inches long) and generally do not fold up.
- Like other equipment with computerized programs and motors, maintenance of treadmills usually requires a professional.
- Some treadmills have loud motors that interfere with other activities near the equipment.
- Treadmills provide a limited kind of exercise - walking to running - so some people find treadmills boring after a while.
Remember, many people begin home based exercise and quickly give up. Let their loss be your gain. Before spending hundreds or even thousands of dollar on these machines, look for quality, lightly used products on your local craigslist or swip swap type websites.
Good luck sticking to your exercise, weight loss and fitness goals in 2015. If you ever feel stuck and need a push, please feel free to contact me via email on jaxchiro@gmail.com or call my office and schedule a consultation. To borrow from the late coach Jimmy Valvano, I emplore you " NEVER give up".
God Bless!
Christopher B. Renne, D.C.
Chiropractic Physician
www.activechirocenter.com
(904) 398-4860
Source: www.spine-health/wellness/exercise
reprinted with permission.
