Free Weights are one of the easiest and least expensive ways to set up your home work out area; the options are almost endless in free weight category - including dumbbells; balance/resistance/exercise balls; and exercise bands/tubing. Free weights all accomplish the basics of building muscle and toning, cardiovascular, and weight loss, but each have their own twist.
Dumbbells are specifically designed to build muscle, whether it’s a dumbbell in each hand for bicep and triceps work, lunges, pectoral flys, or an Olympic bar for chest, back, shoulder work, and much more; the purpose is balance and targeted muscle building. Working with dumbbells requires a bench for optimal strength training. Dumbbells are far from basic and have graduated to sophisticated. They are found in colorful neoprene, metal, hex shapes, adjustable, and vary in price and design.
• Adjustable Dumbbells work well for the serious minded weight lifter. Increasing weight at various intervals during a workout stresses the muscle and produces growth. Adjustables come in all different styles, models, and price ranges. Power Block, Bowflex Dumbells, and Bayou Adjustable Dumbells are major contenders in the adjustable field. They are compact, take up very little space, and have more than one model to choose from, with price ranges that vary. The basic adjustable dumbbell - that consists of a metal rod/Olympic bar with interchangeable weight plates (normally held in place by a metal spring) - is in a lower price range (figure $0.20 per pound), but also takes up more space and is more time consuming in changing up the weights.
• Aerobic dumbbells are specifically for an aerobic workout that is designed to tone muscle and burn calories (lighter weights at faster reps). To increase or decrease dumbbell weight, individual dumbbells need to be purchased.
• Pro dumbbells are the kind you will find in gyms and workout clubs. They are individually sized and perfect for weight lifting and aerobic value lifting, if you have a club membership, or if price and space is not a limitation.
Balance/Resistance/Exercise Balls accomplish balance and weight training also, much the same as dumbbells except they build a stronger core value (abdominal/trunk). Depending on the weight and size of the ball, they can also be used to balance the torso while sit-ups and back extensions are performed while seated on the ball. A Balance ball may also be used in place of a bench. Two hands are required to move the ball through a routine. Performing a series of set demands balance and torso strength.
Exercise bands/Tubing give variable resistance for all strength levels and offer strong competition for dumbbells. This type of strength training and aerobic value workout has a few pluses that exercise balls and dumbbells can’t compete with - a set of bands is easily stored in a small area and can be taken on trips without a problem.
While some exercise machines claim the same status as those listed above – free weights – there are differences in the actual physical strength required and the way the exercise is performed. The free weights listed here demand focus on the lift and the lowering/release of the weight and one has to maintain balance to perform the lift correctly. Machines allow the user to push their torso into it or relax into it rather than forcing core strengthening like free weights do.
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