Chapter 10: Becoming A Wise Consumer

McGraw-Hill/Irwin © 2012 McGraw-Hill Companies. All Rights Reserved.

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Are you a wise consumer of fitness products?

• Consumption of fitness related products has exploded in the US

• Being an educated consumer:– Learn the facts – Shop around– Practicing consumerism

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What do you need to consider when buying fitness equipment?

• Wide range of equipment is available with prices ranging from $5 - $60,000

• Physiologic results are not dependent on how much money the individual spends

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Free Weights vs. Machine Weights

• Numerous options from various companies

• Free weights:– Less expensive option

• Machines:– Relatively safe– Expensive

Figure 10-1

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Stationary Exercise Bikes• Cost will vary based on

stability and involvement of computer-based system

• Types– Single action– Dual action– Sitting position

• Standing, seated, recumbent

– Trainers/training stands

Figure 10-2

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Treadmills• Belt stretched between two rollers

– Manual – less expensive– Motor driven – more expensive

• Speed and incline changing abilities• AC or DC driven motors

– AC driven treadmills operate at full speed all the time and can be dangerous when starting

– DC models can be run at different speeds

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Stair Climbers• Levers attached to resistance

device• Resistance can be provided by:

– Flywheel– Hydraulic piston– Drive train– Wind resistance

• Models:– Stairs are linked– Dual action (arms and legs)– Series of stairs– Computer/programming involvement

Figure 10-2C

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Ski Machines• Offers aerobic benefits of cross-country

skiing• Dependent vs. independent “skis”• Resistance:

– Electromagnetic flywheel – Belt/pulley system with flywheel

• Monitor for HR, resistance, speed, calories

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Elliptical Exerciser• Non-impact, elliptical shaped

stride machine• Requires standing and

striding forward or backward• Designed to change incline

angle of ramp• Cost may range from $200-

$3500

Figure 10-2E

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Rowing Machines• Designed to mimic actions of rowing a boat

or sculling

• Sliding seat with moveable handles to generate a rowing motion

• Generates force with legs and upper body

• Home and fitness club models are available

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Passive Exercise Devices and Techniques

• Passive motion machines:– Designed to allow the individual to sit while the

machine moves the body part– Claimed to aid in endurance– Benefits: Possibly relaxation

• Motor-driven exercise bikes:– May have some value in increasing circulation– Not effective in elevating heart rate

• Vibrating belts and rolling machines:– Falsely claim to help tone muscle and improve

posture

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• Massage:– Can be therapeutic– Used to stimulate circulation, aid in relaxation,

and loosening muscles

• Rubberized or inflatable suits– Pressure is said to break down fat tissue– Weight loss from a rubber suit will be due to

water loss not fat

• Electrical stimulating devices:– Utilize low amperage current of sufficient

intensity to cause involuntary muscle contractions

10-13

Spas, Steam Bath, Saunas

• Widespread use in health and fitness industry

• Therapeutic benefits of hot tubs/whirlpools– Relaxation– Will not result in weight loss due to fat losses

• Re-hydration is critical following use due to loss of water

– Must be cautious due to full body immersion• Temperature should not be above 100o F

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• Precautions for spas, saunas, or steam baths:– Avoid use if pregnant or have skin infections– Do not use any of these without cooling down

after exercise– Wash off all oils or lotions before use– Never drink alcohol before use– If you feel faint, get out immediately– Always have someone with you when using

any of these

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Tanning Beds• Beds/booths with an array of long tubes

that produce ultraviolet light

• Prolonged exposure to UV light can:– Predispose an individual to skin cancer– Result in premature skin aging

• Must use extreme caution from either sunlight or artificial sources

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How should you choose appropriate clothing and shoes

for exercise?• Clothing for exercise in hot, humid

conditions:– Should allow for maximal dissipation of heat

through sweat evaporation– Minimize heat gain from the environment– If sweat remains on the skin, heat loss will not

occur

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• Clothing for exercising in cold weather:– Goal is to produce semi-tropical environment

to prevent chilling– Should not restrict motion or limit heat

exchange– Should be lightweight clothing that can be

layered, allowing for changing temperatures– May need additional clothing during warm-up– Hat and gloves are also useful in maintaining

heat

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Shoe Selection• Toe box:

– Come in varying widths– Be aware of friction or

pressure

• Sole:– Should absorb shock and

be durable– Should provide good

traction

• Heel counters:– Prevents medial and lateral

roll of foot

• Arch support: – Durable but soft and

supportive to foot

Figure 10-5

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What do you look for when shopping for a health club?

• Easy to get caught up in the health club industry hype

• Should offer good instruction in an aesthetically pleasing environment

• You do not need to join a health club/gym or hire a personal fitness trainer to achieve fitness goals– May not be affordable for most college students

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• Before choosing a health club, look at the: – Type of facility– Location– Equipment available– Programs offered– Hours of operation– Qualifications of personnel– Types of membership contracts– Trial period

• Always use common sense

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Running, Biking, Walking, Triathlon Clubs

• Clubs, both locally & nationally, bring people together with similar fitness and activity interests

• Benefits:– Social environment of like-minded individuals– Easier to train in a group, meaning increased

motivation

– Good information sources for equipment, training techniques, training routes and locations

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What to look for in fitness magazines, books, DVDs, and websites?

• Must be aware of misinformation• Sources of info can be overwhelming

– Many excellent resources, however, are available

• To make wise choices you must be informed

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The Bottom Line for the Consumer• Responsibility lies with the individual• Must make commitment to your fitness

program• Be cautious, ask questions, be well-

informed• Make decisions based on facts and goals,

rather than marketing• If joining a club or purchasing equipment

motivates you then so be it • Don’t neglect the principles