Creating a convenient place to work out doesn’t have to break the bank. When you ask people why they don't exercise, most say one of two things: they don't have enough time or they can't access to a fitness center. But by creating a space in your home dedicated to exercising, you can save time and exercise without going to a gym. Even better, you can build such a space on the cheap.
Sure, you could buy an expensive treadmill or exercise bike, but those larger pieces of equipment are typically underused and take up valuable space in your home. Plus, larger pieces usually only serve one purpose, and when setting up your own gym, you want to have equipment that you can use for multiple exercises. And with the wide variety of exercise videos and demonstrations available online, you can accomplish your fitness goals by investing in just a few pieces of fitness gear. Here are my five favorite pieces of equipment for a home gym and how to best use them:
1. Yoga Mat
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A mat is a must-have: It prevents sweating on your carpets, acts as a cushion on hard surfaces and provides traction so you don't slip while completing your routine. It certainly comes in handy for yoga, Pilates and stretching, but it's also critical for performing many strengthening exercises that require you to lie down or kneel. Yoga mats come in varying lengths and thicknesses, so select one that meets your needs. For example, if you do Pilates or are working out on a concrete floor, you may want a thicker mat for cushioning. It's also helpful to purchase a mat that has antimicrobial properties because sweat can create an environment attractive to bacteria. If you want, you can also look for additional accessories like a carrying strap to help the mat retain its shape and make it easier to store and travel with. To improve your mat's longevity, keep it out of the sun and clean it with antibacterial wipes or soap and water after each use.
A mat is a must-have: It prevents sweating on your carpets, acts as a cushion on hard surfaces and provides traction so you don't slip while completing your routine. It certainly comes in handy for yoga, Pilates and stretching, but it's also critical for performing many strengthening exercises that require you to lie down or kneel. Yoga mats come in varying lengths and thicknesses, so select one that meets your needs. For example, if you do Pilates or are working out on a concrete floor, you may want a thicker mat for cushioning. It's also helpful to purchase a mat that has antimicrobial properties because sweat can create an environment attractive to bacteria. If you want, you can also look for additional accessories like a carrying strap to help the mat retain its shape and make it easier to store and travel with. To improve your mat's longevity, keep it out of the sun and clean it with antibacterial wipes or soap and water after each use.
2. Dumbbells
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Depending on the types of exercises you perform, you should be able to get away with a set of 5-, 15- and 20-pound dumbbells. The lighter weights can be used for endurance work with high reps, and the heavier ones can be used for more traditional methods of resistance training. By not purchasing excessively heavy dumbbells, you might have to get creative, since you can't simply progress your exercises by increasing the amount of weight you lift. What you can do is make the exercises harder by challenging your balance, holding the weights farther from your body, altering the speed of your exercises or assuming a position that also requires core strength.
Depending on the types of exercises you perform, you should be able to get away with a set of 5-, 15- and 20-pound dumbbells. The lighter weights can be used for endurance work with high reps, and the heavier ones can be used for more traditional methods of resistance training. By not purchasing excessively heavy dumbbells, you might have to get creative, since you can't simply progress your exercises by increasing the amount of weight you lift. What you can do is make the exercises harder by challenging your balance, holding the weights farther from your body, altering the speed of your exercises or assuming a position that also requires core strength.
Guys, make a plan to stay fit.
© (Getty Images) A yoga mat is a must-have in a home gym: It helps prevent sweating on carpets, acts as a cushion and provides traction.
From yoga to planks, master these fitness techniques and reap the benefits. Maybe you're no stranger to the gym – but are you using your time there well? That's another story. "There are more people exercising than any other time in history, thanks to a boom in health clubs and workout trends," says Fairfax Hackley, a personal trainer and former bodybuilder. “But we are more obese, more sedentary, with more aches and pains and diseases than any other country." Sticking to just one boring, same-old routine in your dark and gloomy gym won’t do it. Here are seven exercises men should consider adding to their daily routines:1. Squats
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Squats are versatile, and you can do them with no equipment. "The most important thing with the squat is proper form," says Jim White, owner of Jim White Fitness & Nutrition Studios in Virginia Beach and Norfolk, Virginia. Stand tall with your feet at hip-width distance apart, shoulders relaxed. Look ahead to keep your neck aligned with your spine, and hold your arms straight in front of you or on your hips. Slowly squat as if you're about to take a seat in the coveted office chair behind you, keeping your heels planted on the ground and torso upright. Aim for eight to 12 reps.2. Lunges
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Here's another move that will keep your core and legs toned, White says. Make sure your upper body is straight, shoulders are back and relaxed and your chin is up. Step forward with one leg, and lower your hips until both knees are bent at a 90-degree angle. The front knee should be directly above the ankle; your other knee shouldn’t touch the floor. Maintain weight on your heels when you push back up to your standing position. Want a challenge? White suggests adding a bicep curl with dumbbells or walking forward during lunges to keep things interesting. Eight to 12 reps will do the trick.3. Cardio
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Sweating it out for 20 to 40 minutes on the treadmill or elliptical might be the only kind of cardio you’re familiar with, but it won't necesarily impact your metabolic rate – or how fast your body burns calories – says Nick Balestriere, a health coach at True Health Integrative Systems in Boca Raton, Florida. Consider adding an anaerobic exercise – like sprinting or jumping – when you're done with an aerobic activity, which brings your exercise to a more intense level and boosts your metabolism in the process.4. Yoga
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Take a deep breath. Namaste. “A lack of deep breathing really begins to exacerbate other problems in the human body,” Hackley says. To improve your breathing and flexibility, consider taking a yoga class. During intense yoga workouts, breathing slows down, as opposed to speeding up like it would during a brisk cardio routine. In addition to training your body to breathe, you’ll also stretch tight or unused muscles, White says. That's important because inflexible muscles can lead to lower back problems, tightness and muscle tears, he adds.5. Planks
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Ugh! Planks. You love them or hate them, but this grunt-worthy exercise will strengthen your core. “They’re great for spinal stability and back pain,” Balestriere says. Get low to the ground as if you’re going to do a pushup, with your elbows bent 90 degrees and both forearms resting on the floor. Keep your body a straight line from the top of your head to the tips of your heels. Cup your wrists together if they hurt from the pressure. “Start off trying to do it as long as you can, then try to beat that every day,” White says.6. Body-weight resistance
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Building muscle isn't just for bodybuilders. When you’re doing resistance exercises, you’re building and maintaining the amount of thickness in your bones, otherwise referred to as bone mass and density. This kind of exercise is easy to squeeze into your daily routine, too, even if you're on the road. Balestriere suggests purchasing inexpensive suspension straps, which you can carry in your bag. “You have the ability to do single arm chest presses, leg curls and core work, and you don’t even need to leave your hotel room,” Balestriere says. “Resistance training is extremely important for both genders in preventing osteoporosis.”7. Functional training
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Functional exercises train the muscles that are used for everyday activities like mowing the lawn – such as the chest, triceps, quads, hamstrings, glutes and calves. “Functional training can make you stronger for your job,” Balestriere says. By sprinting, jumping, lifting, twisting and bending, you prepare your body for common daily tasks by simulating the movements they require. You might, for example, incorporate kettlebells and weights into your lunges to simulate vacuuming, or do deadlifts to work the muscles you'll need for yardwork.
3. Stability Ball
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This tool tends to take up a lot of space, but it is a workhorse. You can use your stability ball for endless core exercises, which have been shown to help the reduce risk of certain types of injury. Not sure of what kind of ball to buy? The taller you are, the bigger the ball should be. You also want it slightly under-inflated since a more rigid ball makes it less of a challenge for your core. Look for websites and online tutorials for examples of stability ball exercises, just note your own limits of stability and pay attention to your form.
This tool tends to take up a lot of space, but it is a workhorse. You can use your stability ball for endless core exercises, which have been shown to help the reduce risk of certain types of injury. Not sure of what kind of ball to buy? The taller you are, the bigger the ball should be. You also want it slightly under-inflated since a more rigid ball makes it less of a challenge for your core. Look for websites and online tutorials for examples of stability ball exercises, just note your own limits of stability and pay attention to your form.
4. Plyo Box
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This piece of equipment not only accommodates many types of exercises, but it also doubles as storage for your other fitness gear. Most people use plyo boxes for intense workouts that incorporate jumping and landing, which improve power, cardiovascular endurance and leg strength. You can also fold your yoga mat on top of the box to create a makeshift, well-cushioned bench for resistance exercises like bench presses in which your arms need clearance to the ground. The box can also help enhance flexibility by, for example, acting as a prop for a standing hamstring stretch. Want the most for your money? Invest in an adjustable plyo box so you can vary the size depending on your needs.
This piece of equipment not only accommodates many types of exercises, but it also doubles as storage for your other fitness gear. Most people use plyo boxes for intense workouts that incorporate jumping and landing, which improve power, cardiovascular endurance and leg strength. You can also fold your yoga mat on top of the box to create a makeshift, well-cushioned bench for resistance exercises like bench presses in which your arms need clearance to the ground. The box can also help enhance flexibility by, for example, acting as a prop for a standing hamstring stretch. Want the most for your money? Invest in an adjustable plyo box so you can vary the size depending on your needs.
5. Jump-Rope
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If you want a very inexpensive way to get an intense cardiovascular workout, look no further than this schoolyard classic. Jumping rope also improves reaction time, balance and agility. Plus, you can jump rope almost anywhere and vary the type of jumping depending on your fitness goals. For instance, try doing single leg hops or turning the rope at double the speed with each jump. The other great thing about a jump rope is its ability to be incorporated into circuit training; try using it in between sets of lifting weights, for example.
The 10 Best Exercises You Can Do for the Rest of Your Life
If you want to purchase more expensive equipment, be my guest. Just keep in mind that owning a top-of-the-line treadmill doesn't matter one bit if you only use it to hang clothes.
Copyright 2016 U.S. News & World Report
If you want a very inexpensive way to get an intense cardiovascular workout, look no further than this schoolyard classic. Jumping rope also improves reaction time, balance and agility. Plus, you can jump rope almost anywhere and vary the type of jumping depending on your fitness goals. For instance, try doing single leg hops or turning the rope at double the speed with each jump. The other great thing about a jump rope is its ability to be incorporated into circuit training; try using it in between sets of lifting weights, for example.
If you want to purchase more expensive equipment, be my guest. Just keep in mind that owning a top-of-the-line treadmill doesn't matter one bit if you only use it to hang clothes.
Copyright 2016 U.S. News & World Report
source : U.S. News & World Report - Health (http://www.usnews.com/)
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