Exercising in the privacy of your own home has many advantages, including an increased chance you’ll stick with your exercise program because of the convenience.
You can design a gym for $500 or less unless you plan to train for a bodybuilding or strength competition (or want an elaborate sound system!).
Your designated exercise room or area should be at least 10’ x 10’. This will offer enough room for limited equipment while still providing space for stretching or wide range-of-motion exercises (swinging arms or side-to-side movements).
Essential items in a home gym are resistance bands and hand weights (or dumbbells). These are practical items for either a small or large space. Both are inexpensive, space-saving, and can accommodate a variety of exercises for all your muscles.
If your space is small, avoid buying big, bulky equipment helpful in working only a few body parts. You’ll waste money and valuable space when cheaper space-saving devices like dumbbells and resistance bands can offer a full-body workout. Instead, consider items like fold-up benches, folding wall-mounted weight-stack systems, or even collapsible treadmills and exercise bikes for more complex equipment. If you decide on a single, heavy-duty machine, be sure it’s a multi-station or multi-purpose one, able to exercise all the major muscle groups (chest, back, and legs).
Cardiovascular or aerobic exercises can be accommodated with simple, inexpensive, and space-saving items such as a stepping bench or a skipping rope. And, if you’d rather not buy any “aerobics” equipment like a bike or treadmill, do non-stop movements like knee raises, jumping jacks or stepping jacks (stepping side to side without jumping).
Treadmills and stationary exercise bikes for cardio exercise can be costly and often require lots of space. But of the two options, a treadmill is a sensible investment for runners who regularly train and compete. However, if you aren’t a regular runner, a stationary exercise bike requires less room and is less expensive than a treadmill. Exercise bikes also offer various uses: Sit on the floor (or on a low chair) behind the bike to ride ‘recumbently,’ which puts more stress on your hamstrings than sitting upright on the seat. You can also increase the pedal tension and push on the pedals to increase leg strength – like using a leg press machine. Or you can position the bike to pedal with your hands, giving your upper body a workout when recuperating from a leg injury. NOTE: Learn proper technique if attempting these ‘improvised’ ideas!
If you aren’t knowledgeable about exercise physiology or exercise equipment, it’s wise to consult with a Certified Fitness Instructor to help plan your gym and design a workout. A fitness specialist can recommend the equipment you’ll need to reach your goals and ensure you use it safely and for maximum results. A physical checkup or a doctor’s consent may also be advised for some.
Plan to spend 30 minutes to an hour, at least three times a week, in your home gym for the best fitness results. With consistent training, you may see results in as little as two to four weeks. |
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Eve Lees has been active in the health & fitness industry since 1979. Currently, she is a Freelance Health Writer for several publication and speaks to business and private groups on various health topics.