Master Sergeant here. Okay, it’s that time of the year to start getting those bodies back into shape. Before you begin any type of workout regime or engage in any type of strenuous physical activity, it is important to receive a physical. If it has been a few years since you worked out, I can’t stress the importance of getting a physical from a doctor or a licensed professional. After you’ve been checked out and received a clean bill of health, you’re going to need some equipment to help you get back into shape. Think of them as tools. You can’t build a house without a hammer and nails, right? Without further ado, here is a list of “tools” that you should have when working out.
RECOMMENDED FITNESS EQUIPMENT
Depending on your workout program, the following items of equipment are suggested to insure your safety and comfort as well as to reduce the chance of injury.
• Weight lifting belt. They come in size small, medium, large, and ex-large. There are a wide variety of belts on the market from leather to nylon with Velcro. Which one you choose depends on your individual taste, as well as your fitness goals. You have the thick Power Lifters belt, which is good for heavy lifting involving the Squat, Dead lift and Bench. For others, like people starting out with weight training, I recommend either the narrow leather or the wide back leather belts. Your belt should fit snug around your lower back to give it ample support when doing compound movements such as legs, shoulder presses, and back exercises. When buying a belt, keep in mind that there will be inevitable weight loss or gain, so ensure that your belt has at least two to three notches either way to allow for growth or shrinkage.
Wearing a belt will save a lot of heartache—in the form of backache—later on in life. Most lifting injuries to the lower back are attributed to bad form. A lifting belt is your insurance against serious injury. I make it a habit to wear a belt regardless of what exercise or body part I am working. I refuse to touch a weight without a belt on.
• Gloves. They help prevent painful calluses and allow you to have a good, firm grip on the bar.
• Lifting straps. These are used to assist when executing heavy pulling movements such as pull-ups, lat pull downs, seated cable pulleys, and all rowing movements. The grip is usually the first to go when working out. Utilizing lifting straps will greatly assist you in your workout. Never leave home without them.
• Knee wraps. When doing heavy squats and leg-pressing movements, knee wraps will greatly reduce the chance of serious injuries to the knee when properly worn. Knee wraps help give the knees support but keep in mind that proper instruction should be given on how to properly wrap.
• Water bottle. Drink, drink, and drink! I cannot say enough about hydrating with water before, during, and after your workout. The bottom line is keep the water bottle FULL. If you’re looking for serious fat loss or muscle gain, all the exercise in the world won’t matter if you’re not drinking copious amounts of water.
• Stop Watch. This is a valuable training aid when working out. It is used to keep time of rest between lifting sets and when using the treadmill. I like using a stopwatch to stay consistent with my rest time between sets. I hate wasting my time in the gym; I get in and then get the hell out. I enter the gym on a mission and don’t have time for gym chatter, which I will cover in-depth in future postings.
• Workout Log. Whenever you work out, you’ll want to keep an accurate log of your sets and reps—this is paramount when tracking your progress and gauging your improvements. How in the heck are you going to track your progress without writing it down? Your workout log is the most important piece of equipment you can take to the gym. To monitor your progress and strength increase, a workout diary is important, too. What you are doing is entering your workout log information into it. That way, you will be able to see what exercises are working and the ones that are not. To achieve maximum results fast, there really is no other way.
• Heart rate monitor. This is worth the investment. A monitor gives you an accurate means to measure your heart rate during exercise. Why is this important? It enables you to reach your fitness goal by working in your heart rate zone. If you want to turn into a cardio machine, purchase one. Once you learn how to use a monitor, you will never want to train without one. It’s the best-kept secret when it comes to getting in shape.
• Gym Bag. The portable storage of workout equipment—think of it as your rucksack in the gym.
Now that you have the right equipment, it is now time to start getting that body into shape and to discover the new you. Check back often for the next installment of Workout with the Mad Max to get your beautiful body built by Max. Stay focused, train hard, and train smart. And remember: pain is only weakness leaving the body.
MSG (ret) H.” Mad Max” Mullen
“Rangers Lead the Way”
Tactical MilSim Magazine
