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Understand Building A Home Gym Before You Regret.

Understand Building A Home Gym Before You Regret.
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Table of Contents

At Home Fitness
9 Benefits Of A Home Gym
Considerations For Building A Home Gym
Equipment
Space Requirement
Motivation
Check Your Health
Equipment: What To Buy
Cardio Equipment
Treadmills
Elliptical Cross Trainers
Steppers
Stationary Bikes
Rowing Machines
Other Cardio Options
Strength Training Equipment
Balance And Stability Equipment
Other Equipment
Tips For Buying Equipment

At Home Fitness

No one can deny the fact that we need to workout, and regularly. In this day and age with all the science and research we have 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 heart health.

Regular exercise also greatly reduces risks factors for chronic disease, including, type 2 diabetes, heart disease, stroke and other malevolent conditions, like certain cancers.

While 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, couple time 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 behaviour 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.

Equipment

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.

Space Requirement

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 neighbours. A basement is a wonderful option, a garage works as well if you do not plan to park your car there. Also, a spare bedroom can make a great area for it as well.

Motivation

Consider building your own home gym if you are the kind who is self-motivated and self-initiating. 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 by 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.
For 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.

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Equipment: What To Buy

Cardio Equipment

There is a wide variety of equipment to choose from under the cardio category. You can buy used, but, this is probably best reserved for very high-end equipment that you cannot afford brand new. There are a lot of options in affordable, but, quality products that you can find online and even in stores.

Treadmills

Treadmills are probably the most popular machines to have at home. They can provide a wide range of intensity in workouts, and can allow you to run, walk and even sprint. Many models offer incline settings as well. Most will track progress, calories burned and heart rate and have programming in place to reach such targets. Some of the more sophisticated models offer cool features like pre-set routes and large screens that show a type of virtual reality scenery as you run or walk.

Pros:
* Versatile.
* Good for all fitness levels.
* Great for heart health and fat burning.
* Grows with you as get more fit.
* Ideal for various fitness levels so suitable for multiple family members.

Cons:
* High impact workout.
* Bulky and needs space to house it.
* Does not offer a full body workout.
* The better models will be costly.

Elliptical Cross Trainers

Elliptical trainers are another good option and differ from treadmills in that they offer a low impact cardio workout. The machine mimics running movements, without a big impact on joints, such as the knees.

Pros:
* Good for all fitness levels.
* Wide range of intensity levels.
* Grows with you as get more fit.
* Ideal for various fitness levels.
* Low impact workout.

Cons:
* Bulky and needs space to house it.
* The better models will be costly.

Steppers

Steppers are machines that imitate the climbing of stairs. These offer an intense workout that can work multiple leg muscles. There are two types to choose from, stair climbers and stair steppers. The climber provides a full body workout because it includes an arm’s module. Steppers only engage the legs and do not have moveable arms.

Various motions and settings can be used to train the quadriceps or the hamstrings and glutes in addition to the quadriceps, while at the same time quickly increasing the heart rate and providing a great cardio workout.

Pros:
* Ideal for beginner, intermediate and advanced fitness levels
* Full body workout on stair climber models that have moveable handles (mimics rock climbing)
* Wide range of workouts, with various intensity levels
* Grows with you as get more fit

Cons:
* Depending on the model, steppers can be bulky and will need space, but, less space. than treadmills or even some exercise bikes.
* The better models will be costly.
* Not a full body workout on stair stepper models.
* Hard on the knees, so not a good option for those with knee conditions.

Stationary Bikes

There are two types of stationary bikes, upright and recumbent. Both provide a low impact workout.
The upright bike offers the feel of a regular bike, while the recumbent models have a comfortable seat with chair-like seating that offers back support. The recumbent models are even more low impact due to the seat back design, and remove pressure from the legs and ankles.
Bikes range from very simple and low-cost models to very sophisticated higher-end varieties that have a lot more features.

Pros:
* Good for all fitness levels.
* Depending on the mode, you can get a wide range of workouts, with various intensity levels.
* Can grow with you as get more fit, again depends on the sophistication level of the model.
* There are smaller more compact models to fit smaller spaces.

Cons:
* Some models can be bulky.
* The better models will be costly.
* Not a full body workout.

Rowing Machines

Rowing machines can really turn up the heat because they are a full body workout, but, with very little stress on leg joints and knees.

Pros:
* Good for all fitness levels.
* Full body workout.
* Intense fat burning.
* Can grow with you as getting more fit.
* Ideal for beginner, intermediate and advanced fitness levels
* Some models are compact so, they take up less space than other cardio equipment.

Cons:
* Sophisticated models can be costly

Other Cardio Options

If you want to skip the equipment you can always place a television and Blu Ray player in your home gym and use the multitude of workout programs on DVD to get your cardio and aerobic workouts. There are so many choices, including, aerobics, step aerobics, HIIT, Tabata and combo workouts, like Insanity and P90X.

There are also fitness jump ropes that can provide a great cardio charge to your exercise regimen.

Strength Training Equipment

There is a wide range of equipment under the strength training category. When you are setting up a home gym the type of equipment you choose should depend on your overall fitness goals.

For example, if you are a bodybuilder you will need a wider range of weights and equipment to meet these goals, likely you will want to choose a large set of free weights, and a good weight benches If you simply want to tone muscles, and build lean muscle mass, you can opt for a home gym unit that provides options to work various parts of the body in a machine format or get a set of free weights. It is also important to consider the space you have to work with. With you all you have to choose from in strength training equipment, there really is something for everyone.

Equipment options to consider:

* Home Gyms
* Benches
* Barbells and Weight Plates
* Dumbbells
* Kettlebells
* Medicine Balls
* Weight Bars
* Weight Racks
* Power Towers
* Pull Up Bars
* Push Up Bars
* Inversion Trainers
* Core and Ab Trainers
* Smith Machines
* Dip Stands
* Punching Bag and Gloves
* Wrist Weights
* Weight Vests
* Resistance Bands

Balance And Stability Equipment

Balance exercises are an important element of an overall fitness plan, and getting some balance equipment for your home gym is always a good idea. This type of equipment is very affordable, useful and allows one to perform a variety of exercises, including a plethora of core strengthening workouts that will serve your health in numerous ways.

Equipment options to consider:
* Exercise Balls
* Balance Boards
* Bosu Balls
* Foam Rollers
* Swiss Balls

Other Equipment
* Floor Mats
* Plyometric Boxes
* Weight Training Gloves
* Cooler or Mini Fridge For Hydration
* Gym Towels
* Tracking gadgets

Tips For Buying Equipment

1. You don’t have to buy brand new: Look for gyms in the neighbourhood that are closing down and ask about purchasing some of their equipment. Check out eBay where you can do a “local only” search to find deals near you, your local paper or Pennysaver 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. 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 whiteboard or chalkboard 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 to 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.

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