1. Which aerobic exercise mode is best? n Compare each mode relative to the following criteria -Degree of overload on cardiorespiratory system (Consumer Reports Mar 2002, p 13)(Fitness Management August 2000, p 1-3) -Relevance to fundamental movements and ADL’s -Proportion of total body musculature involved -Degree of compressive stress on femoral head and lumbar vertebral bodies (sites of most osteoporotic fractures) -Compressive stress on patella and knee joint -Range of motion and torque at hip, knee, and lumbar spine -Motivational features (comfort, user friendly, feedback, RPE) -Likelihood of continued usage -Cost -Other?

2. Comparison of Aerobic Ex Modes: HR while exercising at similar RPE

3. Comparison of Aerobic Ex Modes: VO2 while exercising at similar RPE

4. Comparison of Aerobic Ex Modes: Vertical Ground Reaction Force

5. Comparison of Aerobic Ex Modes: How long does it take to burn 200 calories? Consumer Rep March 2002, p 13, citing data from MSSE August, 2001. 19 subjects exercising at similar RPE’s

6. Comparison of Health Rider and Treadmill on VO2 Max n From website: http://www.isu.edu/departments/dpot/researc h/healthrider.html http://www.isu.edu/departments/dpot/researc h/healthrider.html n Methods: -Max ex bouts on each exercise type -15 college males & 15 college females -Measured several variables indicative of overload on cardioresp system -VO2, VE, RER, Resp Rate, METS, HR, ratio of VO2/HR n Results: -Treadmill produced superior results for all variables, including VO2 max (53.8 ml/kg/min vs 38.1 ml/kg/min)

7. Approximate Cost of Aerobic Exercise Equip at Rec Complex n Rowers$1,000 n Stationary Bikes (upright & recumb) $2500 n Elliptical exercisers$3200 n SciFit Total Body Crosstrainer$4000 n Stairstepping machines$4500 n Hybrid – Cybex Arctrainer$5000 n Treadmills$5000-$8000

8. Cross-country ski simulators n Advantages -Potential for high energy expenditure -Good off-season training for skiing competition -Can talk or listen or watch -Non-impact n Disadvantages -Not easy to learn to use -Need to develop skill -None have capability to convert exercise effort into repeatable intensity -Most models have poor feedback on work intensity

9. Stationary cycles n Advantages -Inexpensive, compact, portable -Can listen, talk, and watch -No heel-strike forces (.6 g) -Good feedback on work rate and energy expenditure -Easy to use n Disadvantages -Sore butt can be a problem -Boring -Only works the legs – those with poorly conditioned leg muscles will fatigue quickly -Low carryover to ADL’s -Higher RPE than treadmill or ellipticals

10. Treadmills n Advantages -Good carryover to locomotion -Can get good aerobic overload -Can control speed and slope and can be programmable and reproducible -Weight bearing – high GRF’s -Easy to learn how to use -Greatest incidence of use in homes -Lower RPE than most other aerobic ex machines n Disadvantages -Expensive -Impacts and high VGRF may exacerbate lower extremity problems -Not portable and compact -Noisy

11. Hybrid: Elliptical Exercisers n Advantages -Can get good aerobic overload -Cheaper than treadmills & stepping machines -Lower RPE for same workout intensity -Low impact – less stress on lower extremities while allowing a weight-bearing exercise -Easy and safe to use -No motor- less noisy than treadmills -Can control speed and slope and can be programmable and reproducible n Disadvantages -Low impact and lower VGRF than treadmills -Movement is less similar to normal locomotion pattern than treadmills -Many models do not allow sufficient stride length for taller people

12. Rowing machines n Advantages -Uses large muscle mass than cycling -Greater energy energy expenditure than cycling -Can talk or listen or watch -Non-impact -Cheap -Easy to learn how to use n Disadvantages -Limited capability for incrementing and reproducing workload -Untrained rowers may fatigue quickly -Low carryover to ADL

13. Stepping machines n Advantages -Low impact -Can talk or listen or watch -Easy to learn how to use -Relatively inexpensive n Disadvantages -High knee torque and patellar compressive forces (hard on knees) -Minimal trunk and upper body involvement -Can be boring

14. Exercise Equip of Questionable Value n Devices which purport to provide great benefits with little effort n Devices to vibrate, melt, or massage away fat n Stretching, pulling, or pushing devices n Wearing or carrying weights n Others that you can think of?

15. Other websites on exercise equipment n Source for exercise equipment: -Fitnessquest home pageFitnessquest home page -http://www.exerlopers.com/http://www.exerlopers.com/ n Sites including exercise equipment research : -ISU Dept of OTISU Dept of OT -Precor research pagePrecor research page -Sportscience journalSportscience journal

16. Methods for Resistive Equipment Selection n Apply relevant scientific principles to evaluate claims -Biomechanical -Physiological -Psychological -Use it yourself at conferences or health clubs n Product reviews in fitness magazines (Club Industry, Athletic Business, Fitness Management) n Try it yourself and take a tall or short person with you n Consult with experts who supervise its use, or other professionals (e.g., professors in area of expertise) n Look at research available, if any n Evaluate quality of research -Who sponsored research? -Peer-reviewed presentation?

17. Relevant Questions for Resistive Equipment Selection (Criteria) n Can you apply specificity principles appropriately? -Type of contraction, movement pattern, speed -Carryover to living in gravitational environment? n Is resistance enough to accomodate your strength ? n Does it fit different sized people? n Is it safe? n Is it uncomplicated to use (user friendly) n Is there scientific evidence to support manufacturer’s claims? n Does the equipment follow a normal neuromuscular pattern? n If variable resistance, does resistance follow normal strength-position curve? n Does it have motivation-enhancing features?

18. Resistive Exercise Equipment n Simple and handy devices (plastic bottles, rubber tubing, springs) -adv - cheap, convenient -disadv - no versatility in direction, force, speed n Constant resistance training devices (free wts, body wt) -adv – convenient to use, cheap, balance needed, portable, motivation -disadv - safety, inconvenient to change wts, no versatility indirection, speed n Gravity-dependent resistance machines (circular pulleys) -adv - safety, convenient to change wts, versatility in force direction, motivation - disadv - cost, balance not required

19. Gravity-dependent Resistance Wt Machine Concentric and eccentric contraction of agonists only!

20. Resistive Equipment (cont’d) n Variable resistance wt machine (CAMS or roller on bar) -adv - variable resistance as well as direction of force app, motivation - disadv - cost, no versatility in speed n Isokinetic devices (same speed) - Adv - speed specific, vary force during movement (great for rehab) -Disadv – most devices involve only concentric contractions, motivation, cost n Computer-assisted devices (can control either speed or resistance) - adv - variable resistance & speed, motivation, permanent record - disadv - cost

21. Variable Resistance Weight Machine Concentric and eccentric contraction of agonists only!

22. Computerized Exercise Machine Agonists and antagonists Concentric contraction only!

23. Pneumatic Resistance (air, two-way) Agonists and antagonists Concentric contraction only!

24. Isokinetic (accomodating) Resistance (one-way) Agonists concentric contraction only!

25. Hydraulic Resistance Agonists and antagonists Concentric contraction only!

26. Elastic Resistance Bowflex:Soloflex: Agonists only, concentric & eccentric contraction

27. Exercise Equipment of Questionable Value n Devices to vibrate, melt, or massage away fat n Stretching, pulling, or pushing devices n Wearing or carrying weights n Evaluation of several types of ex equip: -American Council on Exercise Research PageAmerican Council on Exercise Research Page -Fitness Equipment: IndexFitness Equipment: Index -Exerlopers Fitness Systems - Home PageExerlopers Fitness Systems - Home Page -Electrical Muscle StimulatorElectrical Muscle Stimulator n Source for purchasing exercise equipment: -Fitnessquest home pageFitnessquest home page

28. Approximate Costs of Resistive Ex Equip n Free weights -Benches $660; dumbbell set $1,300; Rack for dumbbells $585; Olumpic weight set $1,650 n Plate loaded weight machines - $1,500-$1,700 n VRI station (variable resistance one axis) - $1,700-$3,900 n VRII station (variable resistance, 2 axes) - $2,300- $4,000 n Isokinetic (accomodating resistance) - $10,000 n Computer-controlled - $20,000