So You Want To Build A Home Gym
I walked into the commercial gym yesterday after a long day of work excited to begin my workout. After warming up I proceeded to the squat rack to start my resistance training workout. I unfortunately ran into a bit of a roadblock. I was planning on starting with some Back Squats
there was a young man in the power rack performing barbell biceps curls with horrible form (a definite no-no!).
I decided to go to Plan B
rearrange my workout
to find that the flat benches were all occupied as well. This trend continuedeverywhere I turned the equipment I desired was being used. I was happy that so many people were working outat the same time I was frustrated that my well-laid plans were spoiled. I learned a long time ago that it is wise to have a back-up plan in place for situations like this so I decided to head homerevert to Plan C, which was my Home workout routine.
I have found that having the option to workout at home is essential for people with busy schedules, for others who do not like going to crowded gyms, or for people who need a contingency plan for just-in-case situations (that's me!). Another reason to have a Home gym is that warmer weather has finally arrivedyou may be less likely to go to your commercial gym.
I have helped people design expensive, well-equipped home gymsI have helped others design very cost-effective, space-saving workouts areas. My personal Home gym consists of a Stability Ball, 5lb to 95lb Dumbbells, some Kettlebells, an adjustable Weighted Vest, Adjustable DB Handles, Elastic Bands, 2kg to 10kg Medicine Balls, Ankle Weights, an AB Roller, a variety of Exercise Videos,a minimal amount of space!
Anyone can have a Home Gymthere are many reasons to have one. The following list of questions should help you design a Home Gym that will suit your needs, your space,your budget!
Questions To Ask When Building Your Home Gym:
The First Step: Ask Yourself Why?
Why do you want a home gym? What will it give you that you do not already have? What is your empowering vision of your ideal physique or athletic accomplishment? What are your shortlong term goals? Always begin with a vision of the end results in mind, as this will guide you in your efforts. If you have not developed a vision of what you want to accomplish at this point, then that is the first thing you need to do. Develop a plan of attack for building your bodybuilding your Home gym.
Without a plan you might end up disappointed with the lack of resultsfrustrated that you bought the wrong equipment. Ask yourself what kind of results you expect your home gym to deliver? Is your home gym going to supplement your commercial gym membership (as a contingency plan)? Will you be doing your cardiovascular exercise outside or inside on a machine? Will you be doing stretching, strength training, or both? Is your home gym going to be theplace that you work out? Think about these things when designing your Home gym.
I. How
are you willing to spend ($$$$$$$)?
Howdo you want to spend, plainsimple? If you are
starting out with an exercise program, you might consider starting small with a simple, yet very effective, pair of Dumbbells. You can perform a full-body workout with a pair of dumbbells, some bodyweight exercises,with a little knowledgeable of proper exercise technique. If you want to do it inexpensively, hire a knowledgeable fitness professional to design an individualized exercise program that you can do with a pair of Dumbbells in the comfort of your home. I have listed a variety of items that you might consider adding to your Home gym.
Equipment Considerations:
A. Cardiovascular Machine
If you insist on performing your cardiovascular exercise routine at home be prepared to spend some money! Be aware, a gym quality treadmill, stationary bike, rowing ergometer, or elliptical trainer is going to
if I wanted a cardio machine for my Home this is probably the route that I would take. If you are thinking, "I'llsave a few hundred dollarsbuy an inexpensive treadmill at the mall," make sure you do some researchensure that you will buy something that is going to lastthat will fit y our needs. I know many people who have purchased flimsy treadmillsregretted it soon thereafter. There are quality treadmills out there youhave to know where to look. I would recommend talking to my friend Bob McKinnon at McKinnon Technical Services (603-644-7539) who knows gym equipment like the back of his hand. He can point you in the right direction if you want to!B. A Multi-Purpose Home Gym Machine
There are numerous multi-purpose gyms on the marketsome are better than others. Chances are, if you turn on your television late at nightflip through the channels, you will be exposed to clever marketing using beautifully sculpted fitness models promising results in six weeks or less if you purchase their machine! Guess what. You can get results without a two thousand dollar machine that will most likely be collecting dust in a year anyway! Why not begin your quest for improved fitness with a modest investment in a pair of Dumbbells? Why not purchase a $20 book on how to get into shape? How about meeting with someone who specializes in coaching people through the process of positive physical change such as fitness professional or Registered Dietician? Infomercials are notorious for clever marketingthey can be very compelling. Avoid impulsive buyingdo some research first before purchasing an expensive multi-gym. I recommend consulting a qualified fitness professional about the usefulness of such a machine, interviewing people who have that machine,possibly even test-driving one before you make this decision. I have to mention that every SpringFall I see countless multi-gyms sitting out on someone's lawn as part of the annual yard sale. I wonder why that is?
C. Barbells
If I had the room in my apartment, I would go outbuy a Barbell today! With a 45 lb. Olympic Barbell you can perform a wide variety of exercises in a variety of different ways. If you are an athlete, you have the space available,you want to improve your sports performance, learning how to correctly perform the Olympic Weightlifting movements (CleanJerk, Snatch,all the variations) can take your performance to the next level! To name a few, exercises such as Squats, Overhead Squats, Deadlifts, Bent over Rows, Bench Presses, Overhead Presses,Upright Rows can be performed. I would recommend having an adjustable Power Rackadjustable bench to augment the versatility of the barbell. Spacetotal cost are big factors when considering purchasing a barbell.
D. Dumbbells
If you want to save moneyspace, dumbbells are the way to go. You might consider two to three sets of dumbbells (they can be purchased at a sporting goods store for any where between $.35-$.75/pound (In Concord, NH, Check out Olympia sports in the Mall, Sears, Target, Walmart, Northeast Fitness, or check out the newspapers for the least expensive way to go!). I prefer the metal dumbbellsthere are also rubber coatedadjustable dumbbells available. "Power Blocks," (perform a search on the internet to learn more about these) are adjustable dumbbellsare a great tool that take up a lot less space in your Home gym, offers great versatility,offers adjustable resistance to suit your needs. There are also other forms of adjustable dumbbells that consist of two handles, collars,series of different size weight plates.
When selecting weights, it wise to start lightgradually purchase heavier dumbbells as you need them. I am able to perform wide variety of exercises with Dumbbells. If your goal is fat-loss, then a properly designed resistance training program that incorporates multi-joint Dumbbell exercises will help you achieve your
the better your results will be! Exercise technique is a factorI'll happily let you know that I have taught 90-year-old women11-year-old boys how to perform the most "difficult" Dumbbell exercises with pristine form.E. Medicine Balls
Medicine Balls are a great tool depending upon your fitness goalsyour current training level. For an athlete in search of sports performance enhancement, Medicine Balls are a great tool because they can be accelerated in a rapid fashion through many planes of motion. If general fitness is your goal, you can perform many traditional gym exercises with a Medicine Ball as well. Medicine balls come in all shapes, sizes, weights,colors. Be sure that the ball you pick suits your needs. By the way, these are also great for outdoor workouts on a sunny day!
F. BenchesStability Balls:
A bench can be a great tool that will allow you to perform more exercises during your home workout sessions. Some benches are adjustableoffer great versatility while others arefixed benches. Space is a concern for many peoplethat makes the Stability Ball (a.k.a. Swiss Ball) a great alternative to a bench. With a Stability Ball you can perform inclined, seated, prone, supine, floor,a number of lower body exercises. A knowledgeable fitness professional could teach you how to perform a full-body workout with a Stability Balla pair of dumbbells. There are a number of different ways to use it in order to maximize your Home workout routines. Notcan it replace a more expensive exercise machine or bench,it can also double as a chair, take up less space,challenge your body's balance in ways that a stable bench/machine cannot.
G. Resistance Bands/Tubes:
The cable pulley system at your local gym offers a number of exercises that can increase the variety of your workouts tremendously. An alternative to the cable pulley system for your home gym could be resistance bands or tubing that you can tie to a pillar in the basement of fix in a closed door. You can buy tubing that comes with handles already attached in some fitness catalogs or you couldtie a loop in one end to make your own makeshift handle. It is important to mention that elastic resistance training has many benefitsmany inherent flaws. If you understand how to properly combine elastic resistance training with inertial (free weight training) you can maximize your results! A knowledgeable exercise professional can help you design your Home gym to take advantage of these tools.
H. Exercise Videos:
There are many great exercise videos out there (and a lot more bad ones!). There are videos for yoga, Step Aerobics, Tae-Bo, Pilates, Strength Training, Stability Ball Training,every other imaginable fitness topic out there. Check out your local sporting goods store or Borders for a selection of exercise videos. The key is to find a couple videos that you enjoythat give you the workout that you are looking for.
I. Other Fun Tools:
If you walk into a sporting goods store or open a fitness equipment catalog you will see a variety of toys that can supposedly enhance your workoutsdeliver unbelievable results. Buyer beware! No one piece of equipment can solve all of your home gym needsyou must consider how this piece of equipment will fit into your complete program. Watch out for gimmicksmiracle exercise machines. Ask a fitness professional their opinion before you buyyou may save yourself some money! Do a little research before purchasing equipment for your Home or you may run the risk of buying an expensive coat rack!
II. Howsquare footage do y
Simply put, howspace do you have available? Do you have enough room for an adjustable bench or a mutli-purpose exercise machine? Is the area well ventilated? Howceiling height do you have? Are your floors solid? Do you have neighbors that might not appreciate you jumping updown? Will you have room for all of the equipment you want to get? Thinking about these issues in advance will save you a lot of hassle in the long run. Finally, determine what else your home gym is used for? Will your home gym also be used for family gatherings, a playroom for the kids, an office, a gathering area to watch the Final Four, or strictly as a home gym? These are some other aspects to consider when designing your Home gym.
III. Do you know your way around the gym?
Are you a beginner, an intermediate, an expert, or an advanced exerciser? A beginner might start out with an exercise tape, a Stability ball,a couple of 5 pound dumbbells where as a more advanced exerciser might have a Barbell, Olympic Bench, a Stability Ball, an Adjustable Step, a Selectorized Weight Machine, a Power Rack,a variety of Dumbbells. Have you been properly trained in the use of Free Weights or do you feel more comfortable using a machine? What kind of equipment does your plan of attack call for? The answers to these questions will help you better choose a Home gym that works for you.
In closing, be sure to spend considerable time looking into the process of designingconstructing your Home gym as it can be a very important addition to your lifeto your home. Consider consulting an exercise professional to make sure that your gym will suit your individual needs, your budget,your home. There are many reasons to have a Home gymit can be designed to help you achieve the results that you are looking for!
On-Line Sources for Home Gym Equipment:
-Exertools: http://
exertools
-Perform Better: http://performbetter
-Power Systems: http://power-systems
-Body Trends: http://bodytrends
-Clubbells: http://1shoppingcart/app/aftrack.asp?afid=186111
-Kettlebells: http://dragondoor/index.html?kbid=2094
-Multi-Gyms: megaftiness
Stay fit,
Kyle Battis CSCS, L/ATC, NSCA-CPT
ATTENTION: "To build a home gym that really delivers results or to learn how to crank up progress from your current home gym go to HomeGymSecretsyou'll receive a FREE special report valued at $15for stopping by!
Kyle is a fitness professional that has been in the trenches teaching his clients how to get amazing results from their home gyms for the past 6 years. Kyle started http://HomeGymSecrets to help people really understand what it takes to build a great body by using their home gyms. No matter what kind of equipment you have you can achieve great results if you know these secrets. Kyle may be contacted through e-mail kyle@Homegymsecrets.
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