|
Exercising at home is a good alternative for people who are short on time, can't afford a club membership, or just can't seem to make it across town to the local gym. Many people are interested in setting up a home gym, but are intimidated by the many available choices. Before you invest time and money in designing a gym of your own, take a minute to consider your fitness needs, available space, budget and other factors that will determine how much time you are able to devote to home fitness.
Fitness Exercise Ball/Stability Ball
The stability ball is an extra-large, inflatable orb designed to improve balance while targeting specific muscle groups. The fitness exercise ball is a versatile piece of fitness equipment, although its looks may deceive you at first. An exercise ball is used primarily for increasing muscle strength, flexibility and balance. The exercise ball also aids proper posture. The curved surface of the exercise ball helps support the back during stretching.
The exercise ball is a safe and effective tool for improving muscle tone and strengthening the abs and lower back.
Not much attention is paid to the trunk, or core, of the body. Think of your core as a strong column that links the upper and lower body together. Many people will naturally have an imbalance between the strength of their abdominal muscles and the lower back muscles. Exercising with stability balls helps to develop and strengthen those muscles.
The following three exercises are designed to work all three parts of the abdominal muscles.
Supine Trunk Curl
Press the lower back into the ball and tighten the abs as you curl the rib cage toward the pelvis.
Supine Oblique Curl
Forward Transverse Roll
Kneel on the floor and place your forearms on the ball, making sure your hips and arms form a 90-degree angle. From this starting position, roll the ball forward as you extend your arms and legs simultaneously. Return to starting position.
Advantages
Exercise balls provide balance training and work the trunk in almost every exercise that is performed. The core is thus strengthened and you have more energy for your everyday tasks.
How to choose a ball
It is important to buy the right size ball and maintain the proper air pressure. The firmer the ball, the more difficult the exercise will be. The softer the ball, the less difficult the exercise will be. When sitting on the ball, your knees and hips should align at a 90-degree angle. Following are general guidelines for buying the right size stability ball.
If you're:
- Under 5', buy a 45 cm ball
- 5' to 6', buy a 55 cm ball
- 6'1 and over, buy a 65 cm ball
Recumbent Exercise Bike
An exercise bike continues to be popular exercise equipment. Many advanced features are incorporated into an exercise bicycle, which make it versatile fitness equipment. There is an exercise bike is specially designed for those that have a hard time sitting at a regular bike. It can be used from a chair, wheelchair or on a tabletop. It has features like: portability, adjustable length, contoured pedals for using feet for pedaling or hands for rowing and upper body workout, an adjustable tension control knob, electronic monitor, etc. Since it is small and portable, it is easy to use as a regular upright bike or a recumbent exercise bike or can be used on a table for upper body rowing and conditioning.
Recumbent exercise bike has features like a consumer friendly console, ECB brake system with easy to adjust tension knob, contact heart rate monitor, adjustable seat, and are noiseless. Some advanced features of recumbent exercise bike include console feedback giving the time, speed, distance, calories and pulse; ECB (Eddy Current Brake) system; durable belt; clear, easy-to-use adjustments; galvanized steel frame that does not rust; etc.
Yoga Exercise Mat
The Yoga exercise mat provides a cushioned, non-slip surface to help secure hands and feet while exercising. Thicker exercise mats are recommended for people needing more cushion, especially for the spine. Yoga exercise mats require a non-slippery surface to aid the complex postures.
Home Gym Exercise Equipment
Home gym exercise equipment is of higher quality and more space-efficient than ever before. The real challenge is choosing from the many options. High-quality equipment that is reliable and will work for years to come cannot be made cheaply. However, there are options for every budget. You can also purchase used commercial equipment from a reputable dealer who offers a warranty.
A home gym exercise equipment represents a significant investment. Trimming the budget on cardiovascular equipment is a false economy. Any equipment in this category should suit your interests and fitness level and should be able to maintain at least 20 minutes of smooth continuous motion. Choosing strength training tools is a matter of budget and safety. The key with any home gym is to make sure it's easy to adjust. If a multi-gym isn't in your budget, a set of free-weights is an affordable alternative, as is resistance tubing.
Think about the space. Space limitations may mean you have to opt for a space-saving rack of dumbbells instead of a multi-gym. Also look at ceiling height, since some equipment may sit high off the ground.
Consider the design and features of the home gym equipment. Before purchasing a piece of equipment, inspect it for safety, serviceability, design and appropriate features.
Exercise Band/Resistance Band
An exercise band offers an inexpensive and portable way to get a full-body strength-training workout at home or on the road. An exercise band is used for strength training. An exercise band could be a flat band, rubber tube or a device made of rubber tubing.
Benefits of Exercise Bands:
- portable
- can alter the tension to make an exercise harder
- can perform exercises that cannot be done with free weights
The following is a full-body workout using exercise band. Stretch each muscle group after each set and at the end of the entire workout to improve flexibility.
Seated row (back): Sit on the floor and grasp one handle. Wrap the tubing around a bedpost or some type of anchor close to the ground and grab the other handle. Extend your legs in front of you with your knees slightly bent. Pull the handles so that your elbows form right angles as you squeeze your shoulder blades together. Slowly let your arms extend back to the starting position and begin your second repetition.
Bench Press (chest): Secure the center of the tubing at chest level and face away from the anchor, grabbing the handles in each hand. Fully extend your arms in front of your body. Slowly release to the starting position and repeat.
Military Press (shoulders): Stand on the center of the band with feet shoulder-width apart. With your palms facing forward and hands by your shoulders, extend your arms straight up while keeping your back straight (do not arch your back) and abdominal muscles tight. Slowly lower and repeat.
Triceps Extension (triceps): Step on the tubing and pull one handle up behind your head. Bring your elbow up close to your ear and, beginning with your arm bent behind you, extend straight up until your arm is straight. Slowly lower back to the starting position and switch arms.
Biceps Curl (biceps): Step on one end of the exercise band and grab the handle with the same hand. Be sure that when your arm is extended down by your side, there is some tension on the tubing. With your palm facing forward, bend your elbow, bringing your hand up toward your shoulder. Keep your wrist straight and bend only at the elbow. Slowly release and repeat. If you are using light resistance you may be able to stand on the center of the tube and work both arms simultaneously.
Squats (quadriceps, hamstrings, and gluteus):
Stand on the tubing so that you are centered. Grab the handles with both hands and stand with your feet about shoulder-width apart. Be sure to keep a flat back and contract your abdominal muscles.
Kneeling crunches (abs): Anchor the tubing above your head and let the handles drop down. Kneel on the floor with the anchor behind you. Hold the handles with your hands up by your ears and elbows in. Bending from the waist, curl down, bringing your head toward your knees and keeping the handles locked by your ears. Slowly return to the starting position and repeat.
Safety Tips
- Check for holes or worn spots in the tubing. Replace the tube if you see any tears.
- Do your workout on a soft surface like carpeting, wood floors or grass. Abrasive surfaces can tear your tube.
- Wear comfortable, supportive athletic shoes, not sandals or dress shoes.
- Make sure the tubing is secured underfoot or on an anchor before you begin each exercise.
- Maintain good posture throughout each exercise: Keep your knees slightly bent, your abdominal muscles pulled in and your chest expanded.
- Perform the exercises in a slow and controlled manner, to work against resistance both when you pull on the tube and when your return to the starting position.
Exercise Video
If you lead a busy life or if you're not the social type, another option is available to people who want to enjoy the benefits of exercise but prefer to do it from the comfort of their home. Exercise videos are a good alternative to gym membership when there are monetary or logistic concerns.
Choose the right type to match your personal interests. Be wary of any video that promises quick weight loss or instant results. It is probably unsafe and should be avoided.
Before buying an exercise video, do some research and find out if one of your friends has the same video, or if your local video store carries it. Look for boxes that indicate the video is for beginners. Choosing an intermediate or advanced tape could be frustrating and lead to discontinuation of the program.
Here are some questions to ask before choosing an exercise video:
- Am I familiar with the instructor? Is the instructor certified?
- Before I buy it, does a friend own the same tape or can I rent the video? Does it suit my specific needs?
- Do I have enough room to do the workout safely?
- Do I need special equipment or props (steps, barbells, stretch rope, and chair)?
Medical Disclaimer: These articles are presented for general informational purposes only. It is not the intention of this article or any others on this web site to provide specific medical advice, but rather to provide users with information to better understand their health. Specific medical advice should be obtained with a thorough physical examination from your health care provider. Consult with a qualified physician for diagnosis and for answers to your personal queries.
We thank you for visiting our directory, and wish you well in whatever endeavor brought you here. We are constantly adding new information and resources to our site, both general and state specific in nature, so check back often. |
