A Home Gym
How to Get Started With a Home Gym
These days most people are health and fitness concscious. But it seems to me most people are over doing it. Medium is the way to go. After all too much of anything is dangerous.
I have a lot of information on home gyms and appropriate exercising and I am sharing with you some here.
So I Have My First Home Gym-What Now?
Now that you have your modest equipment set up or a full and multi station exercise room but don’t know where to start, here are a few tips.
First off, it is always wise to consult a doctor to get the all clear and advice on healthy eating and the right amount of exeecise for your age, weight and body type.
Better safe than sorry. Do your own reference checks by buying good quality reading materials and reading a lot of it to make comparisons and find out the common areas.
Exercise DVD’s are great to get you into a routine and teach
you important techniques by watching and repeating. Learning by watching and listening is a good combination to perfection.
Time is vital. Set aside the same time daily for exercise to help
make a routine or more or less like a ritual until it becomes a natural part of your life.
- Start out with routines that you enjoy
- Keep it simple, if you go too hard it will discourage
- You can make it a group project with friends or family 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 your
fitness. Be careful with them though, lack of experience of handling them can cause injury. If new to the equipment consult the manuals or use DVDs to learn how to use then and how to adjust speeds or levels.
The possibility of losing your motivation and enthusiasm is very real. It would be a shame to spend
time and money setting up a home gym only to have careless mistakes ruin the intended fun and plan.
The internet is rife with programs you can buy to get fit
overnight. However, choose wisely.
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 and to a greatly enhanced lifestyle.
Giving the body a complete workout does not mean daily strenuous
In fact, using a home gym, even in limited space, can put
you on the road to fitness.
The Exercise Program
Any complete exercise program has three main parts.
1. Burning fat
2. Muscle conditioning
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 into a light sweat or just too warm before too hot.
One test is to try hold a conversation with someone. that is a good pace but singing 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.
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.
Setting Up a Home Gym
If a beginner or light user wanting to improve general
fitness and flexibility, or just to manage your weight and increase muscle tone have these:
- 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.
Consider the space you have carefully. Some machines are designed for corners, and some have large extension ranges.
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 poor handling can cause damage or injury if they slip and fall on you.
The most effective equipment for the best possible price
may seem straight forward enough, but here a few things to
- 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 you the user at risk.
Be prepared and your home gym won’t present any annoying
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