HOME GYM

The benefits of weight training and muscle can be overlooked in the emphasis on cardio workouts, says Lance Henning, manager of Gym Outfitters, a Boise-based fitness equipment dealership. That is why he would recommend a multi-station home gym (think Bowflex or a Nautilus) for people who can afford to spend $3,000 or more.

For those who don't want to spend a lot of money, Henning recommends a stability ball and some adjustable dumbbells. Those are costly as well, however. Adjustable dumbbell sets start around $200 and can cost more than $600.

"For me, the one thing people seem to keep missing are the benefits of strength training," Henning said. "You can go outside and get a cardio workout, without a piece of equipment. There are other health benefits to strength training in that if you move through a circuit quickly, you keep your heart rate up and get a cardio workout, too. And the more muscle mass you have, the more calories you burn."

TREADMILL

"If I had to choose something for most people, it would be a treadmill," said Mary Poell. "If you have the room, and can afford one, that would be my choice."

The reason: cardio health is essential for modern living. Poell, a runner, likes the treadmill over other popular cardio equipment because you get the benefit of gravity for muscle maintenance.

Even so, Poell also said exercise bikes and elliptical trainers take up less room and provide an excellent cardio workout, but without the leg muscle benefits of the treadmill.

Treadmills can be costly, with prices running from several hundred dollars to as much as $6,000, depending on quality and features.

ELLIPTICAL TRAINER

Tim Socha, the head strength and conditioning coach for Boise State University athletic programs, recommends an elliptical trainer.

"It's a good piece of cardio equipment that allows you to burn calories without a lot of impact to your body," Socha said. "You get more a caloric benefit than you would from an (exercise) bike."

Jim Everett, CEO of the Treasure Valley Family YMCA, agrees.

The elliptical trainer "simulates (running) activity in a less jarring way if I wanted to take a day off from running," Everett said. "It works cardio well, and you can get some upper body exercise with the arm action."

But Socha said you don't need a gym or weights to do strength training at home, since your body weight provides all the resistance you may need.

"There are so many things you can do to build muscle without equipment. Push-ups, sit-ups, body weight squats. ... You can do a lot without any equipment."

Elliptical trainers are not cheap - the least expensive ones start at around $1,000, although you may be able to get a deal on a used one. As with treadmills, do some research before buying an elliptical trainer to find out if replacement parts are available.

RESISTANCE BANDS

Good health doesn't have to be expensive.

Trevor Gunlock, the assistant fitness manager of the Idaho Athletic Club in Meridian, suggests resistance bands. These stretchable, plastic tubes are cheap (less than $20) and can be used almost anywhere.

"It's amazing how much work you can get done with resistance bands - they are way more versatile than a dumbbell, for instance," Gunlock said. "You can use them to challenge every part of your body. With an exercise machine, there is only one plane of motion. With resistance bands, you can manipulate them in all different directions."

These plastic tubes, of different thickness and resistance, can be used at home, or the office, or even small spaces like a plane, Gunlock said. You can step on them, or tie them to a doorknob or other fixed object, and do resistance exercises with your arms and legs.