Home Gyms.
02/01/2014 19:52
Home Gyms.
Ever thought of training from home? Consider this: it is convenient, it is time efficient, it is private, and it can be done quickly – and it is inexpensive but effective.
Benefits of training at a Gym.
Training partners – If you can only train with a training partner, you'll probably find it easier to train at a commercial gym. Two or three people can work out comfortably, and because there are a lot of people at the gym, it's not hard to locate someone to train with.
Gym atmosphere – Some people find there is an atmosphere at a gym that they can’t get at home, and for this reason they prefer to train at a professional gym. However, only if you are motivated can you succeed in training, and motivation has nothing to do with where you train.
Why you can get all that a gym offers, at home:
· A gym has equipment you’ll probably never use (but you’re still paying for in membership fees), whereas a home gym has equipment you bought and you’ll use.
· After two years’ membership you could have bought the equipment you’d need to be able to work out at home, and it will be yours, permanently.
· You don’t need to travel to and from a gym, spending time in traffic you could just as well spend training. And when you’ve finished training at home you can just jump in the shower and relax.
· You can get just as much good instruction from reading a few good books as you could from an instructor at a professional gym.
· You can train in private, and not be annoyed or distracted by others who aren’t as motivated or self-disciplined as you. Plus you won’t be drawn into any arguments or competitions.
· No waiting! You can work out when you want, on the equipment you want to work on.
Read on to gain tips on setting up a home gym:
1. Determine a Realistic Budget. How much are you willing to invest? Stay in budget, but remember that what you pay for is what you get. Make sure you get a warranty in writing, and the equipment is designed well. Consider purchasing reconditioned equipment from a reputable distributor.
2. Space? Measure what you have available (including height), and plan for expanding your equipment in the future. Create a pleasurable space – take into account safety, traffic flow, ventilation, lighting and electrical outlets. Use the guidelines below, provided by ACE (American Council On Exercise), to see how much room you’ll need:
Treadmill 30 square ft.
Stationary bike 10 square ft
Free weights 20-50 square ft
Single station gym 35 square ft.
Rowing machine 20 square ft
Stair climber 10-20 square ft.
Multi-station gym 50-200 square ft.
3. Equipment. Strength training equipment is a must – it helps boost the metabolism, increase strength and bone density and burns body fat. A multi-purpose weight machine ($700+) may be ideal. Another great choice of equipment is an adjustable bench with leg extension and leg curl feature – on this you can do multiple exercises for your whole body. They’ll cost about $80-$175. Dumbbells ($.99 per pound), one barbell ($.99-$1.50 per pound) and a selection of weight plates up to 150 pounds ($.99 to $2.00 per pound) should also see you through. Consider purchasing a heavy, adjustable barbell and squat racks to start. If money's tight, just get the barbell. Add the racks, dumbbells, a flat bench, perhaps an abdominal board, iron boots and plenty of plates as you can afford them. You get muscles from lifting a lot of weight. It doesn't help to waste money on elaborate, gimmicky stuff. Swiss balls are necessary for core strengthening, stretching and honing balancing skills. Cardiovascular equipment (for strengthening heart and lungs, improving endurance and burning calories) such as treadmills, stationary bikes, stair climbers, rowers or elliptical trainers are great for home gyms. All equipment should be something that you will enjoy, built safely and space efficient, as well as easy to learn, stable during use, sturdy, and it should operate smoothly. Check features such as design, manufacturing, safety and service records. Examine safety features like safety switches, and make sure parts are easily removed and replaced.
4. Comparing features and benefits. Evaluate these for every piece of equipment: price, estimated product life time, availability of trade-ins, sturdy design, safety, comfort, noise of operation, adjustable, manufacturer’s reputation, programme variety, level variety, cost to service, service plan and availability of parts, and warranty.
Points to remember on Equipment:
· Any equipment purchased should not only challenge your present fitness level, but allow for progression.
· Do your own research, find equipment that meets your specific needs, and stay within your budget.
· Purchase equipment from knowledgeable sales people who are savvy about health and fitness equipment. They should be able to answer specific questions and help you buy the right equipment for your needs.
· You can get a complete strength and cardiovascular workout with very little equipment. A multitude of exercises can be done with limited space, or tight budgets. As long as you follow the basic principles of exercise (such as overloading the muscles, progressing your workouts and working within your target heart rate) you are guaranteed to see results.
· A one-time investment in the right equipment can give you a lifetime of enjoyment and results.
Using Dumbbells at home:
You’ll need:
· an adjustable bench so you can do flat and incline movements at different degrees
· adjustable dumbbells or a few fixed sets starting at 3 pounds and up to about 25 pounds
· a work out space that is comfortable, well ventilated, well lit and inspiring
Optional:
· full length mirror so you can monitor your exercise form
· CD player or radio for music to motivate
· Noticeboard to post your training routine, a motivating picture of yourself in the shape you want to be in, or a picture of someone else you find inspiring and a calendar to track your workouts
· Mats or bits of carpet to protect your floor
· Training log.
The Dumbbell Advantage
The benefits dumbbells offer over machine training, include:
· You can work in your own natural range of motion
· Build co-ordination and balance
· Strengthen supporting muscle groups, including connective tissue
· Work each muscle independently (so dominant muscles find it harder to take over a weaker one during an exercise)
· They are inexpensive and have an almost endless variety of exercises.
Exercises.
The number of exercises you can do without equipment are almost limitless, and most can be done at home. Sometimes your own body weight is all the resistance you need. Other times, the equipment is inexpensive and easily used.
Bicep curls: stand relaxed, with your feet shoulder width apart and your knees loose. Grasp a barbell with your hands also shoulder width apart (your grip should be underhand, or palms facing upwards). Let the barbell hang in front of your thighs, and bend your arm at the elbows to bring the barbell to shoulder level. Pause briefly, then slowly lower the barbell to your thigh again. Keep your elbows still and at your side during the curl, and again, no jerky movements – the entire action should be a smooth one. Use two single barbells and perform the action with alternate arm actions. You may find a similar exercise to this at a gym, where you pull a bar down.
Build stronger hip muscles by lying on your side, and bending your bottom leg about 90 degrees at the knee. Keep your top leg straight. Your knees, toes and top hip should face forward. Lift your top leg, so the toes on the top leg are at shoulder level. Keep the leg straight. Hold this for 3 seconds, and then slowly lower the top leg. Keep the knee of the top leg straight but not locked or hyperextended, and keep your foot flexed. Repeat 20 to 30 times. Turn over, and repeat on the other side. For added resistance, you can use a 3- or 5-pound ankle weight or a ski boot/heavy shoe. Improve your strength more quickly by lifting weights more slowly - this allows your muscles to rely more on strength than momentum
Push-Ups can be performed at home with limited equipment. Lie face down on the floor with your hands approximately shoulder width apart. Push your body off the floor until your arms are straight. Keep your back and legs straight – this is the starting position. Move in a fluid motion, no jerky movements. If you want to increase the difficulty, try elevating your feet (by placing your toes on a stable, raised surface such as a bench, bed, chair or step) or place feet or hands on a Swiss ball. Move your hands further apart or closer together to change the difficulty or use different muscle groups.
Adding More Equipment to Exercise.
The use of a stability ball, small dumbbells and some tubing can be purchased for about $50.00. These can make your workouts more challenging and fun, by adding variety and stimulation. This will also lead to better results.
A stability ball (or Swiss ball) can be used in place of a bench for such exercises as chest press, hamstring curls, or a dumbbell tricep extension. A body squat can turn into a single leg squat, and a lunge is harder when lunging onto a dynadisc or even a pillow.
Tubing provides resistance that dumbbells cannot, by allowing you to move through multiple angles of movement. Exercises such as bicep curls, squats, and lateral raises can be done with tubing, but close the tubing in a door and add movements such as torso twists, a combination of a squat and row, or simulate multidirectional integrated movements such as swinging a bat, sawing a log, or throwing a punch. All three will work the hips, legs, abs and upper body.
Making Exercise More Challenging.
Exercises can also be made more challenging by taking away some of your leverage, or ability to balance. Stand on one foot and do the same exercise you’d normally do on two, and you begin to work a whole new set of muscles in the hips and legs you didn't use before. Perhaps try a dumbbell shoulder press or bicep curl while standing on one leg, or try a dumbbell row while standing on one leg and bending forward.
Adding Variety to Boost Progress.
For best results, incorporate the following into your routine as you become more advanced:
· Between circuits, add a 1-2 minute cardio workout
· Between sets, limit your rests to less than 30 seconds
· Alternate a heavy week (10-12 reps) with a light week (15-20 reps)
· Vary exercises from week to week
· Increase resistance
· After 12 weeks, take a week of active rest (where you do something completely different)
Tanya Merryman (national fitness champion, certified fitness trainer and TV personality, mom and instructor at the Right Stuff Gym in Campbell, California where she teaches interval-circuit classes) has put together three total-body dumbbell workouts that you can do at home. Each routine runs for up to four weeks, and are modelled on the routines Tanya uses to firm up before a competition – she also states the workout is great for increasing strength and endurance and accelerating fat-burning at the same time. You can tailor your training so you can work out as a beginner (new to exercise or have not trained for 2-3 months), intermediate or advanced trainee by simply progressing through the options. If you’ve been training consistently for a few months, follow the beginner programme for a week (instead of four) and then move to intermediate. If you’ve been training regularly for more than six months, start with the intermediate and move to the advanced after a couple of weeks. Or, if you prefer, you can pick and choose which exercises you want – you don’t have to follow the programme to the letter.
Visit eHow to gain advice on things such as fitness and exercise, running, pilates, spinning and aerobics. Become a yoga expert, learning poses and techniques at eHow. Shed pounds, tone muscles and achieve inner calm, shape up and get buff.
Things to Remember:
There are no excuses to avoid exercising totally – not “I can’t get to the gym, I have no time, I can't afford it, or the weather may not be suitable to get outdoors and exercise.” If you have a home gym, you have no excuses.
All problems with weight training come from a poor program, a poor diet, inadequate rest or the wrong mind-set. None of those are caused by where you work out.
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