Health and Fitness Briefs: Tips for buying workout gear

Shopping for workout equipment can be, well, a workout. Some tips before purchasing:

Determine your goals. Certain machines (treadmills, stair-steppers) are ideal for burning calories and losing weight. Other equipment (weight benches, squat machines) works better for gaining muscle and strength. Consult a personal trainer or a salesperson specializing in fitness.

Think about what you enjoy. If you hate climbing stairs, you'll probably dread getting on a stair-stepper. If you love brisk walks, you're more likely to embrace your treadmill.

Take measurements at home. Make sure equipment will fit well into available space. That space also should have needed electrical outlets, a good ventilation system and possibly noise buffers such as rubber floor mats.

Spend effectively. One good strategy: Use up most of your budget on one solid aerobic training piece -- say, a high-quality treadmill -- and build around it with inexpensive strength-training equipment such as tubing and dumbbells.

Consider the "bells and whistles." Even if you can afford them, you don't need extras such as televised displays and fancy heart rate monitors.

Take a test drive. Wear workout clothes when you shop, and see how equipment feels. You also may be able to arrange a limited trial period at home, with an option to return equipment for a refund or store credit.

-- Daily Press (Newport News, Va.)

Protein power

Protein -- according to the recent report of the 2010 Dietary Guidelines for Americans -- is "the most important macronutrient."

Protein is the main component of every cell in our body. It constructs the enzymes and hormones that regulate all our body processes. Every tissue and organ of our body relies on a steady supply of amino acids (building blocks of protein) to function at peak capacity. A body that lacks protein literally cannibalizes itself by dipping into muscle reservoirs.

So how much protein do we really need every day? It varies according our age, weight and other factors (growing children and pregnant women need more, for example). In general, most adults need somewhere in the range of 55 to 100 grams of good-quality protein per day.

Fortunately, most Americans get plenty of protein. In fact, many of us get way too much. Research from the University of Texas in Galveston found that about 30 grams -- the amount of protein in 4 ounces of cooked fish, poultry or meat -- is the most protein our body can use at any one time. When we eat more than that -- such as a 12-ounce steak -- it's like trying to put 90 gallons of gasoline into a 30-gallon tank. If the excess is not used immediately for fuel, it is stored as fat.