At Home Fitness
No one can deny the fact that we need to work out, and regularly. In this day and age with all the science and research, we are supporting the fact that regular movement is essential for our health we get to do preventative work when we are young that will pay off as we get older, some of which, includes, building strength and lean muscle tone, keeping our weight in check and ensuring
Regular exercise also greatly reduces risk factors for chronic disease, including, type 2 diabetes, heart disease, stroke and other malevolent conditions, like certain cancers.
[dropcap type=”e.g. circle or none” color=”#ffffff” background=”#e53b2c”] W [/dropcap]hile there are some people who value the formality of going to a gym at a set time each day for their workout, there are some who have neither the time, the budget nor the inclination to do so. They prefer doing their exercising in the privacy of their home.
9 Benefits Of A Home Gym
1. In bad weather, you don’t have to miss out on your workout just because you can’t go to the gym.
2. When you’re busy checking emails, you can mount your tablet on the exercise bike or treadmill and read emails while you pedal or run.
3. If you have to watch the kids, you can put the crib or playpen within your line of sight from your home gym. If you need to supervise your kids as they do their homework, you can do it from the weight bench.
4. If you work from home and you need to be by the phone, you can bring the cordless phone with you and answer calls as they come without missing your workout.
5. If repairs to your home are being done, you can still be physically present and still do your workouts.
6. More importantly, a couple times between you and your spouse or partner can be initiated during workouts. You can be workout buddies and feel closeness and intimacy and talk while working out and getting fit. Two birds, one stone.
7. You can also include your entire family in your workout. Children can develop good exercise habits when they see their parents modelling exercise behavior and nothing shows a bigger commitment than a home gym. You can impart life lessons about motivation, patience, industry, dedication, discipline, resourcefulness and goal-setting while you and your children engage in physical fitness exercises.
8. You can have your kids invite their friends over and make fun, fitness days, which imparts positive reinforcement of exercise and therefore, engrains important habits into their lives.
9. You can invite your girlfriends or your sister and other female members of your family for a girls’ workout date at home. That way, you can bond with your
extended family and still do your workouts. A healthy meal after the workout would be a good way to bond as well, with everyone doing their part to prepare a healthy and delicious meal, which, of course includes the kids.
All of these are GREAT reasons to build a home gym.
Considerations For Building A Home Gym
There are a few things to consider when building a home gym. Depending on your needs, you really don’t have to go to extremes. A home gym can simply include a couple of pieces of equipment or it can be an elaborate set-up. All of this depends on your own needs, your budget, space and how you plan to workout.
Here are the basic categories for gym equipment that cover the gamut of workout goals and allow you to do three main types of workouts.
- Cardio equipment
- Strength training equipment
- Balance and stability equipment
All three types of fitness workouts are necessary for you to achieve good health.
Consider building your own home gym if you have the space to spare. Gym equipment needs space.
You cannot put your home gym in the living room or in the bedroom so be sure you have a quiet and private space where you can concentrate on doing your exercises free from distressing phone calls and shielded from the view of prying neighbors. A basement is a wonderful option, a garage works as well if you do not put to put your car there. Also, a spare bedroom can make a great area for it as well.
Consider building your own home gym if you are the kind who is self-motivated and selfinitiating. If you are the type who prefers to exercise with a group to feel competitive and motivated, then going to a gym with your friends is probably for you. But, if you are the type who can do research online and plan the best workout routine for yourself and then implement it (in other words, if you have the capacity to be your own personal trainer) or you are an experienced fitness buff then the home gym idea is definitely for you.
If you’ve had an exercise bike for ten years and it has worked well for you as a hamper or as a place to hang your coat and other winter gear, then, it would be best for you to go to a gym and work with a personal trainer.
Check Your Health
Consider building your own home gym ONLY after you have gotten a thorough physical check-up and your workout plans are cleared with your physician.
Workouts at any level may strain you if you have undiagnosed medical conditions. Also, even the most moderate forms of exercise may expose you to injury if you do not know which areas of your body are at risk for injury.
[dropcap type=”e.g. circle or none” color=”#ffffff” background=”#e53b2c”] F [/dropcap]or example, people who have osteoporosis are the ones most in need of strength training, but they might prefer cardio and run the risk of fractures when they run for thirty minutes on a treadmill.
Tips For Buying Equipment
1. You don’t have to buy brand new.
Look for gyms in the neighborhood that are closing down and ask about purchasing some of their equipment. Check out Amazon where you can do a “local only” search to find deals near you, your local paper or Penny Saver for used gym equipment.
2. Check out the equipment before purchasing.
Try them out and test for any issues when buying used. When buying new it’s also a good idea to go to the store and get a feel for the equipment. Read online reviews. If the weights are detachable, then learn how to attach and detach the different weight discs to the bar before purchasing it to keep your frustration from overriding your motivation. Don’t be afraid to get on the treadmill and walk on it – tinker with the controls and ask for after-sales maintenance.
3. The Exercise equipment will be useless if you don’t have a plan.
So, you can either formulate your own plan or, you can buy an exercise video. It will be easy to follow, especially since you have the equipment that is used in the video. You will also be able to time yourself. Usually, exercise videos are timed so that you can do warm-ups and stretching, workout using a set type of routine for a few minutes, cool down and rest before starting on the next set. Also, when you finish with the exercise routine in the video, you can be sure that you have had at least an hour of exercise.
4. Make sure that along with the equipment, you also have the gear:
A good quality pair of shoes to protect your feet when you walk or run on the treadmill, a non -slip mat if you are going to do yoga-type exercises for warm-ups and stretching. If your heart rate and blood pressure are an issue for you, then you must also have a blood pressure monitor handy so that you can check your blood pressure before, during and after your workout. If blood sugar is an issue for you, then you must also keep a glucose monitor handy so that you can check your sugar levels before and after your workout.
5. Keep a white board or chalk board so that you can keep track of your progress.
For instance, you can note down the mileage when you do your cardio so that you can provide yourself with motivation do walk farther or walk the same number of miles while shaving off a few minutes. Being able to walk or run longer means your endurance is improving; while being able to walk or run faster means that your strength is building up. Competing against yourself is the best kind of motivation.