What equipment for the exercise?

Equipment for the types of exercise

For each type of exercise in this list, there is a list of exercise equipment that is used for that exercise. There may be alternatives to that equipment listed as well. Spoiler: Total Gym falls under every category…big reason why I love it so much.
 

Strengthening joints

I hold this in very high importance. If you can strengthen your joints, you are less vulnerable to injury. When you have weak ankles or easily roll them or sprain them, this means that it would be advantageous to strengthen them. The shoulder is the most unstable joint in the body and that is a good one to strengthen as well. Working with your hands is much safer if your wrists are strong.

I had an accident where I popped a ligament in my wrist. It took years to fully heal. This injury threw out the alignment of my wrist network, which gave me “Tennis elbow” and the pain associated with that too. When you have a shoulder injury, you can end up with “Tennis elbow” from that too. We want to prevent all these types of problems.

Ankles

The best equipment for this is the Bosu or Balance Trainer
Wobble cushion is a cheaper alternative to the Bosu
Another great choice is resistance bands.
Weight stack and pulley system can also be utilized.

Wrists

The best equipment for this is small weight dumbbells (1 to 5 lbs range).
Another great choice is resistance bands.

Shoulders

Dumbbells
Weight stack & pulley system

Knees

Knees are protected when you exercise your leg well and make it strong. We want them to last a lifetime, so we need to be kind to them. The 90 degree position for the knee is very harsh. It causes many times your weight in force at this position. If you use a stepper block for exercise, make sure that it is lower than a 90 degree position for your knee angle when you step onto it. This is so much kinder to your knee.

Isometric exercises

Exercise that requires the holding of a position to work the muscles. Examples of this type are wall sit, plank poses, overhead hold, glute bridge, hollow body hold, arch body hold, and yoga poses.

Pilates

Pilates exercises range from floor exercises to Reformer equipment exercise.

Reformer equipment

Early models are horizontal and cannot be placed at an angle. Now, there are models that are very, very similar to Total Gym equipment.

Total Gym

This equipment is very comparable to the Reformer, but it can be put to a desired angle. It is very versatile and helps you do most any type of exercise. The total Gym should have the toe bar attachment instead of the standard squat stand (foot platform) to be more comparable to the Reformer. If you don’t have the toe bar, you can just remove the squat stand as needed.

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Pilates Ring

This is a flexible ring with two padded locations. The ThighMaster is a good alternative for this piece of equipment for the thigh exercises.

Resistance bands

These can be used to add resistance in strategic ways during movement in a similar category as exercise weights, but different in usage. They can be used in place of weights and are far more easy to travel with you.

Barre/Ballet

Mainly these are floor exercises, ballet, and barre exercises. There is exercise equipment that can add to your exercise program.

Parallel bars or high-backed chair

Equipment for using like the ballet bar that is attached to the wall for the hand or foot to rest upon for many ballet exercises.

Dip station

A metal framework that you can use for resting your hand or foot while doing the ballet exercises. You can also hang inside by your forearms while you do leg lifts. It is possible to do dips and pull ups as well.

Exercise ball and medicine ball

Total Gym

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Weight stack with pulley

Resistance bands

Total Gym

The total gym has this same pulley system, only it is using your body-weight instead of a weight stack. You can set whatever angle you like for the ratio of your weight you want to use for the exercise. There are models that can have additional weight added.

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Dumbbells

If you use the proper position, you can do the same exercises using free weights.

Bench/weightlifting

Total Gym

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Dumbbells & chair or exercise ball

Body weight exercises

There are many floor exercises that utilize body weight as the weight for resistance in muscle building. Exercises like pull ups and dips, you can do hanging from rafters and exercise stations or playground equipment.

Exercise ball

There are many of these that can be done on the exercise ball and even add in the muscle work required to keep your balance while performing them.

Parallel bars

You can do exercises like dip bar exercises.

Dip Station

This is a metal framework that you can hang inside by your forearms while you do leg lifts. You can also do dip bar exercises and pull ups.

Total Gym

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Low Impact Cardio exercise

These are the exercises that are easy on your joints, yet give you good cardiovascular benefits. Cardio exercises are good for circulation and heart health. These are also important to weight loss. Do exercise like this where you raise your heart rate for 20 minutes, 3 times a week for weight loss benefits. Exercise where you are jumping or bouncing have the additional benefit of improving lymph system circulation.

Step aerobics – stepper block

Stair Climber machine

Trampoline

Gazelle

Side to side skating simulation – Lateral exerciser

Exercise Bicycle

Treadmill

Swimming

Total Gym

This can be used for Pilates exercises, body weight exercises, ROWING MACHINE exercises, weight-lifting exercises, squats, dips, pull ups, and push ups.
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Cardio exercise

These are valuable forms of cardio exercise that are not necessarily low impact.

Playing sports

There are plenty of options here…Tennis, Soccer, Football, etc.

Running

Jumping rope

The equipment is simple and cheap…just a rope.

Marching in place – no equipment needed

Jumping jacks – no equipment needed

Burpees – no equipment needed

HIT and HIIT

High Intensity Training and High Intensity Interval Training use one session of very intense, heart rate raising exercise or multiple sessions with a brief rest interval. This is up to you and the type of exercise you like. It could be a yoga mat, dumbbells, jumping rope, or maybe nothing at all….

Cross Fit Exercise

These are high intensity workouts that incorporate exercise from many disciplines. It is usually a technique employed by athletes to build strength, balance, and skills from other exercise disciplines in order to make themselves more physically well-rounded. The equipment most popular here does not work for the home gym… huge, heavy ropes and tractor tires. But this is up to your choices really.

Dancing

There are so many that are specifically geared towards fitness and weight loss…Zumba for example. There are Hip Hop workouts and new hybrid exercises dance workouts being created all the time.

If you would like to learn more about the home exercise equipment with the best “bang for your buck”…

This includes exercise equipment that is a low cost alternative to particular Total Gym functions and equipment that is DIY or something you may already have around.
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