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Where to Start – Creating a Practical Home Gym
Our lives have become more busy, people have less time, and we all need to exercise every day to keep our bodies healthy and well. Gyms are great if you have enough time and if you need more motivation from other people, but how many times a week do you have more time before or after work? When you’re trying to fit an exercise program into your life, flexibility is key. Plus the time spent packing your gym bag and bathroom supplies, driving to the parking lot, checking in, putting your things in the locker room, waiting for equipment, saying goodbye with staff or other members, take a shower, then drive home. . This can add up to 2 hours a day. If you have a gym at home you can save even more of your precious time without having to pay for a gym membership!
To help choose which equipment is best for you, start with these steps:
o Complete the goals you want to achieve and break them down into achievable goals. For example, if you want to lose body fat, you should choose exercises that build muscle to increase your metabolism as well as some equipment to work the heart. For muscle growth you need to train with your own body weight and/or external weights such as dumbbells or a barbell to make your body flexible.
o Create a good work experience for yourself or look it up on the internet. The best place to start is to get a qualified fitness professional or personal trainer to write your program and take your measurements. I’m sure you agree that success is the best way to predict your program.
o Choose a meal plan that fits your goals and is manageable. You won’t lose body fat very easily if you just increase your exercise and don’t change your diet. Otherwise the coach can still help you with this if you want faster results.
o Change your program by doing something different or ask the trainer to tweak it for you every 10-12 weeks to give your muscles a new boost.
See below for three categories of Home Test Kits to suit your needs:
Essentials for Home Gym Setup
-All dollar prices are in Australian Dollars
– Estimated investment
– Decision making
1) Training Mat
– For floor work & abs
– Starts around AUS $20
– Make sure it is thick enough for the stone surface
2) Dumbbells – at least 2.5kg, 5kg & 7.5kg
– Various exercises like Shoulder Press, Upright Row & Squats
– Starting at $3.50 per kilo
– Rubber coated ones are the best because they don’t scratch or rust easily
3) Fitball / Swissball
– Core strength, balance, abs, & legs
– Starts around $50 for a good one
– Make sure the maximum weight is at least 110kg
4) Resistance tubing / strips
– Exercising the upper body, helping the chin, retraining
– Starting at $15
– Tubing is better if it has hands
5) Body weight – 3kg, 4kg or 5kg
– Abs exercises, power throws, push-ups, heavy squats
– Starting around $12 per kilo
– You only need one or two
6) The chair is heavy
– Good for many dumbbell & body weights
– Starting at $200
– Very useful if you still have dumbbells
7) Stairs, strong wooden box or strong chair
– Dips, steps up, steps down, jumps
– You will have it at home
– Make sure it’s stable!
8) Large mirror
– To view your process
– Depending on whether you got it new or 2nd hand
– The bigger the better!
For a Great Home Gym – Add these too:
1) Complete Multi-Purpose home gym
– Target most of the body
– Starting at $1000+ depending on availability
– Make sure you choose one with a variety of exercises
2) Adjust the weight bench with bench press, plus barbell & weight disks
– Great for training legs, chest, back, legs and even using the bench for progress; many things
– Chairs – Start around $250
– 20kg Olympic Barbell – Starts around $120
– Weight Disks – Starting around $ 3 kg
– Start with 5kg & 10kg disks, then add some 20kg as soon as possible.
3) Dumbbells 10kg, 12.5kg, 15kg
– Squats, presses, rows, flyes, abs, lunges, deadlifts and many more
– Starting at $3 per kilo
– May need a litter box to keep them clean and easy to access
4) Ankle weights – 1kg, 2kg, 3kg
– Good for leg curl, step up & weight your wrists for pilates exercises
– Starting around $35 per pair
– You will need one or two
5) Half foam roller
– Great for exercises like squats, also for stretching and myofascial release to reduce muscle stiffness and injury
– About $35 – Foam rollers are great for myofascial release, especially for the ITB – when you’re ready for pain!
6) Use the bar
– To strengthen your upper body & improve your posture, and burn more calories
– Install one yourself or make one outside of the tree
– can do incline chin on the edge of the weight table as well
7) Back extension of the bench
– Glutes, back and hamstrings – Starting around $200
– Get one where you use your body weight
8) Rubber Floor Mat
– For protecting your floor from falling equipment
– Starting at $15
– Stop the dents in your floor to avoid dropping dumbbells
9) Balance disk or balance board
– Working on important and balanced – important for more than 50’s
– Starting at $15
– Great for core stabilization and balance work
10) Pictures of Arnold or someone you want to be like on the wall
– To get more inspiration and motivation – Cheap!!
For an Optimally-Equipped Home Gym – Add these too:
1) Leg press
– Targets the quads as well as strengthening the calves, hamstrings, glutes, and adductors
– Start around $400 or save money by having it as part of your Home Gym Plan
– Make sure you choose a Multipurpose Home Gym with a variety of exercises
2) leg curl
– Target hamstrings & glutes
– Starting at $300
– Make sure you learn the correct technique so you can fire the muscles properly
3) Dumbbells 17.5, 20kg, 22.5kg, 25kg, 27.5kg +
– Train for strength, muscle growth or just to improve muscle tone, depending on which program you use
– Starting around $3.50 per kilo
– You will need a storage rack for these!
4) Squat Power rack (adjustable for both barbell squats and benchpress)
– You can do more strength training with strength training
– Starting at $500
– You will need a lot of hard disk with this. No slacking with the weights!
5) Lat Pull-down machine
– Better back and bicep strength. Help improve the body.
– Starting at $500
– Just get it!
6) Cable machine
– Can be used for many strength, power and ab exercises
– Starts around $1000
– Add more weight, if you can afford it
If you think any of this is out of your price range, first make some more for yourself. What will you and your spouse spend on a gym membership in the next 5-10 years? About $7,000-$10,000? This makes the cost of the home gym easily disappear into insignificance – it will pay for itself before 5 years up! (You can even pay the kids to use it to pay for maintenance!) What a great investment that means $1200+ per year that you can have in your pocket instead of spending A waste of money at a gym that doesn’t attend. Also if you start with a simple setup you don’t have to pay much at all.
If you are looking more at buying a piece of equipment that does a lot of different things but doesn’t involve a lot of shopping around, the best piece of equipment to invest in is the Multipurpose Home Gym. These come with different upper & lower body weights as part of the setup. If you choose to go with the Multipurpose Home Gym, make sure you also add some extra weights as early as possible in your program to give you more variety.
In conclusion, there are unlimited machines available to target all areas of the body. Just make sure you choose the right tool for your specific needs and wants so you don’t waste money on useless gimmicks. Always invest in a good one, as it will save you money on medical bills in the long run.
Get ready for our next article exploring cardio equipment for your home!
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