Why Don’t You And Your Home Gym Get A Room Together? If looking at long-term, serious fitness, a home gym needs its own space. Apart from the privacy aspect, a user-defined room is more likely to get used regularly. One thing is for sure in this world and that is; nobody wants to come visit or call until a non-interruptible activity is started. In fact, one might assume folk have forgotten where we live, until we start exercising in the corner of our lounge room. Then we just wish they would forget. But apart from that, having your home gym separated means a space can be created to suit you. Plus the much needed time-out, you-time is achievable. Enjoying exercise time means you’ll keep up with the routine. A series of exercise stations can be positioned and mirrors set on the walls for technique spotting. There will be plenty of room for a multi-station home gym and other equipment. Also adequate area to stretch is very important. Charts, technique pictures, and exercise reminders go on the walls to help. But more than anything, it is your space, your time, all about you. Away from the pressures of the rest of the house, interruptions, and embarrassment, you and your home gym can be as one. Having a unique space shows this is as important as any other aspect of life. And well it should be, because with proper use you and your home gym will live a long, healthy life together.
How to Get Started With a Home Gym Any complete exercise program has three main parts. Giving the body a complete workout does not mean daily strenuous exercise. In fact, using a home gym, even in limited space, can put you on the road to fitness. Target your home gym to body needs. To burn fat effectively regular cardio, heart/lung, workouts must be done. You don’t have to run for two hours a day to get that. A treadmill, stepper or bike is great. To burn fat, do enough to break a light sweat. If you can have a conversation with someone but not sing to them, is about the right zone. Sustaining this level for at least an hour is preferable. 3-4 times a week is enough. As you get fitter, increase the speed or resistance at which you work to maintain the fat burning level. Perfect in the lounge corner while listening to music. The second part is muscle conditioning. This is achieved by resistance training, in slow controlled movements. Anything adding resistance to a movement does this, weights, pushups, rowing machine, for example. Regular sets of repetitions, in which the resistance increases and not the repetitions, can take as little as 30 minutes 3-4 times a week. The third should come after warm up and cool down. Stretching lengthens muscles and eases soreness. All of this can be done in the comfort of your own home gym. Consult your doctor before getting started in the home gym.
Things to Consider When Setting Up a Home Gym How hard can it be, I hear you ask. Setting up a home gym doesn’t need to be hard, but you do need to be smart about it. The most effective equipment for the best possible price may seem straight forward enough, but here a few things to consider: - Weight - Freestanding units are extremely heavy. Be sure to check your floor type can bear the extra weight. - Height-some pulley systems are quite high, so if you are using a room in your home, check for clearance issues. - Width - check how wide range of movement will be. Hitting a wall with feet or hands is not what you want. - Flooring - a cement slab in a garage is fine. But make sure if you drop a weight it isn’t going to go through your apartment or upstairs floor and kill Bob below watching TV from the comfort of his armchair. - Safety - Home gyms are fun for adults, do be sure children cannot access the room, or you can fold and put equipment away. In fact anyone who gets curious can easily injure themselves if they haven’t used the equipment before. - Correct assembly - know that the home gym will not turn up at your door ready to go. Normally assembly will be required and getting this wrong could not only void warranty, but it puts the user at risk. Be prepared and your home gym won’t present any annoying surprises.
Home Gyms-What Does Price Mean? If you’ve heard the saying, you get what you pay for, this is certainly true with home gym equipment. It’s not all high priced madness though. Actually, the more costly the home gym means it will last longer and be stronger. Unless you are wanting heavy duty body-building, extremely high quality home gyms may be a waste of money. Finding a middle ground between affordability and quality gives value for money. The general trend is to start up somewhere between $500-$2000, get something with as much training variety as possible, and think about long term prospects. - Will you always have space limitations? If so, paying extra for foldaway equipment will be worth it. - Is your home gym for specialized body building? Remember, as you get stronger and heavier, the amount you can lift, or pressure on machines increases also. Cheaper equipment will break down under stress it isn’t designed for. - Will there be enough variety to keep you interested? Effective exercise is about cross training and working as many muscles as we can in different ways. Moreover, boring means less inclination to exercise. - Are you the only person who’ll be using it? Something that suits you may not suit a partner, teenage child or brother. Home gyms are a big investment, financially and timewise. Research sellers, friends/family who have home gyms, and narrow down possibilities before you make any purchase. Buying used is an option, but remember you have no guarantees on previous treatment.
Home Gym vs Public Gym Why train at home rather than going the grind with a bunch of like-minded people at the public gym? Here are a few reasons: - Cost - A gym membership for a year can seem costly against buying equipment that will last longer. - Privacy - If currently unfit it can seem more attractive to train with privacy. - Time restraints - Busy lifestyles may mean odd hours to train, which may not fit into opening hours. - No pressure - watching others train at a higher level can sometimes put undue pressure on us to perform before physically ready. - Less complex - often, walking into a public gym can seem overwhelming trying to work out which machine does what and where to start. - No waiting - At home you never need to wait for equipment to be free. - Convenience - no travelling, no packing gear, no shared amenities, no forgotten water bottles. Take care to eat well, and get good advice on safety. Starting out can be on a small scale, and gradually build up the equipment. Never start out blind, without a sensible training plan and correct technique. If you cause yourself an injury, or don’t get the desired results, any effort will be wasted and that can be disheartening. If overweight, or haven’t trained in a while, a quick checkup at the doctor is recommended. Home gym offers many positive points, provided you get proper advice beforehand. Buy good equipment, or be prepared for cheaper to last a shorter distance
I Have My First Home Gym-What Now? If you have your modest equipment set up or a full-blown exercise room but don’t know where to start here are a few tips. - It is wise to consult a doctor to get the all clear and advice on healthy eating - Buy good quality reading material and read lots of it to see the common threads - Buy exercise DVD’s to get you into a routine and teach you important technique - Try to set aside the same time for daily exercise to help make it a natural part of your life - Start out with routines you enjoy - Keep it simple, if you go too hard it will discourage further attempts - Try and make it a group project with friends for fun - Always make sure you warm up and cool down, as well as stretch Home gyms are a very non-threatening way to work on fitness. Lack of experience can cause injury. The possibility of losing your drive and enthusiasm is also a distinct possibility. It would be a shame to spend the time and money setting up to have silly mistakes ruin it. The internet is rife with programs you can buy to get fit overnight. If it seems too good to be true, it is. Long term fitness means lifestyle change, and your home gym is a wonderful start. Make the time to learn good habits and your home gym will be a wonderful addition to your life.
Multi-Station Home Gyms What are they? Freestanding training units using weights to offer resistance to a range of body movements. Found in public gyms, athlete-training centers and now from the comfort of your own home gym. How do they work? A steel frame is set up with a series of pulleys, weights and cables. Varying exercises can be performed on these with the weights offering resistance to work muscles beyond everyday activity. Which is best? There really is no one size fits all. Test them with lighter weights first to get a feel for set up. If awkward or uncomfortable once adjusted, it probably isn’t the right design for your body. What does multi-station mean? A round of exercises is usually called a circuit (i. e. circuit training) and each action you perform around the machine is known as a station. Hence, multi-stations means more than one station can be performed on the equipment. How many stations will I get? The more you pay the more variety you get. A basic would have around 10-15 and that can range up to 70 or more. Ease of use is much better to start with. What does a station do? Each station is designed to work a different set of muscles. They are also set up with correct technique in mind, which is very important. Don’t overdo the weights. Just because you can lift it on the first round, does not mean you will on the last one if you’ve worked too hard.
Setting Up A Home Gym If a beginner or light user wanting to improve general fitness, flexibility, manage weight and increase muscle tone. - Aerobic machine (step, elliptical, treadmill, bike) - Dumbbells-lighter for overhead lifts and side lifts, Heavier for lunges and squats - Adjustable bench - Fitness ball - Exercise mat - Enough space for stretches Multi-gyms are also popular in home gyms for beginners. A price to suit all levels and an instructional book are good incentives. Plus being compact less space may be required. Most likely price range: Under $500-$1000 Intermediate trainers are usually moving into more serious strength building, focusing on muscle development. - Dumbbells - full set - Barbells and plates - Strong exercise bench with a barbell rack - More advanced multi-gym-or cheaper option used along with free weights above Most likely price range: $1500-$2500 Advanced trainers are taking on the serious body building. This is often combined with public gym sessions as well. - Large and complex multi-gym - Advanced free weights and bench Usually $3000 upwards Consider the space you have carefully. Some machines are designed for corners, and some have large extension ranges. Don’t buy sight unseen. Be sure to get all possible measurements, including any possible attachments. If you have more than one person wanting to exercise at the same time, a multi-station means more than one person can work out at once. Watch how you transport equipment like dumbbells, bar plates, and free weights. They are heavy and will do damage.
Home Gyms-On the level So, a home gym is where you want to be at to improve fitness. Great! Now, where on Earth do you start? This decision will mainly be based on two things. Your fitness level and amount of space you have. The fitter you are the more challenging your home gym equipment, and probably a separate space will be set aside. Experts will need a full-on gym capable of many exercise types. Let’s start at the beginning: low fitness level, need compact equipment because you only have a corner of the lounge room. Needless to say, this will be at the lower end of the cost scale as well, as low as $500 can start you off. Training needs to include aerobic fitness equipment, and resistance training. Starting out with a stationary bike or treadmill takes care of aerobics. For simple resistance work dumbbells are a great option. With a little more space, a home gym that combines a few different exercises is the way to go. These are freestanding units, usually with seated and standing work catered for. Pricing can go anywhere from $800-$5000 depending on size and quality. Buying new means you can sell it when upgrading. Most people start small and then clear a spare room, attic, or garage to set up larger home gyms with more variety. A home gym set-up can happen with modest outlay and space requirements, and added to gradually. Most levels of fitness and financial capacity can be catered for.
Increasing Trend to Home Gyms In 2005 exercise equipment sales were at $4.4 billion, and increased to $4.7 billion in 2006. Gym suppliers are clicking on to the fact that home users are a completely new market. And a high growth one. No longer is the home gym relegated to a dusty corner, now fully fitted custom designed rooms are becoming a must-have in homes. By and far the leading reason for this is convenience. Having a home gym means there is less hassle to the day. No need to turn your nose up at sweaty gym gear in the bag you forgot to unpack. You can work out when you get home. In today’s fast moving society, time is precious. Not to mention money. Even a large initial outlay will save you money down the track. Gym fees, personal trainers, fuel costs, to name a few savings. Certainly, the huge competition in the market is making quality home gym equipment more affordable by the day. The majority of buyers for their home are people who have worked out in gyms, and have knowledge of workout safety techniques. But that doesn’t mean beginner’s aren’t in on the purchasing. Starters are more likely to try and buy one machine to do it all, or buy too much for their skill level. The bottom line is if you have some knowledge and the space, a home gym is a fantastic option. If you are just starting out, consult a doctor, get specialist fitness advice and start with basics.