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How to Set Up a Home Gym
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Failure is the opportunity to begin again more intelligently.-- Henry Ford
Hectic schedule? Chaotic lifestyle? Don't want to "pay through the nose" for an expensive gym membership, contend with crowds and wait for equipment -- but still want to lose weight? You're the perfect candidate for a home gym.
The home gym is quickly becoming the solution many have been looking for, since convenience is one of the biggest reasons people say they stop exercising. Why pay for a health club membership when you can get the same results in the privacy of your own home?
Having a home gym even with minimal equipment and limited space lets you keep your workouts consistent when your life isn't so cooperative; you can't beat the convenience.
Here are the key points to consider when setting up your home gym:
1. Determine a realistic budget
Write down exactly what you're willing to invest in your home gym. Stay in a range that is realistic for you (e.g. $300-$800).
Exercise equipment is a good example of getting what you pay for. Your equipment needs to be sturdy, durable and come with a warranty in writing. Being frugal may be necessary, but don't buy poorly designed equipment to save a buck. It'll only hurt you in the end... and the back... and the neck!
Whatever you purchase, make sure that it is scalable so that you can add to it to meet your future fitness needs. For example, you wouldn't want to purchase a weight bench that can only support 50 pounds if you'll eventually use 80 pounds.
Consider buying quality used equipment from a reputable distributor. This may help stretch your budget further than expected.
2. Know your space availability
Measure it out so that you not only have enough space to accommodate your current plan, but also for any potential future equipment growth. Also, don't forget to consider floor to ceiling space.
Make sure it's a space that will be pleasurable for you to workout in. Don't congest the area with too much equipment, and make sure the room takes into consideration safety and traffic flow. Make sure the space you'll be using is well ventilated and has sufficient lighting and electrical outlets.
Use the following guidelines provided by ACE (American Council on Exercise) to determine how much room you may need:
3. Choose your equipment
Strength Training: Every home gym must include equipment for strength training. Weight training helps boost the metabolism, increases strength and bone density, and burns body fat. If you have limited space, then a multi-purpose weight machine ($700 and up) may be your best bet.
However, excellent choices for basic equipment that will allow you to perform multiple exercises for your entire body include an adjustable bench with leg extension and leg curl feature ($80-$175), dumbbells ($.99 per pound), one barbell ($.99 - $1.50 per pound), and a selection of weight plates up to 100 pounds ($.99 to $2.00 per pound).
I also recommend investing in a Swiss Ball (about $30). Made of a synthetic vinyl, these inflatable resistance balls are great for abdominal work, stretching and honing balance skills. Always keep in mind that any equipment purchased should not only challenge your present fitness level but also allow for progression.
Cardiovascular Equipment: To balance the strength equipment, invest in a quality treadmill, stationary bike, stair climber, rower or other equipment of choice. Cardiovascular exercise strengthens your heart and lungs, improves endurance, and helps burn calories.
Make sure the equipment is safe as well as something you'll enjoy. The equipment should also be easy to learn how to use, operate smoothly and be space efficient. The ACE recommends that you look closely at features, design, manufacturing, safety and service.
Examine features that promote safety, such as safety switches on treadmills. Make sure parts are easily removed and replaced. In addition, the frame of the unit should be thick and sturdy. Prices will vary depending on quality, but this is one area where you are better off spending a bit more.
4. Compare features and benefits
Use the following checklist to perform your feature/benefits evaluation of all products:
It's important to research and select pieces of equipment that meet your specific fitness needs and that stay within your budget. Try to purchase equipment from knowledgeable salespeople 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. Many exercises can be done with limited space or a tight budget. As long as you follow the basic principles of exercise training (such as overloading the muscles, progressing your workouts and working within your target heart rate), you're guaranteed to see results.
A drug-free competitive bodybuilder and 2005 winner of the prestigious WNBF (World Natural Bodybuilding Federation) Pro Card, Raphael Calzadilla is a veteran of the health-and-fitness industry. He specializes in a holistic approach to body transformation, nutrition programs and personal training. He earned his B.A. in communications from Southern Connecticut State University and is certified as a personal trainer with ACE and APEX. In addition, he successfully completed the RTS1 program based on biomechanics.
Labels: fitness, fitness routine, home workout, raphael, workouts
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