If you are looking to build a home gym this year, there are
some important criteria that should be taken into
consideration. A good home gym offers versatility, the
ability to have a few pieces of exercise equipment perform
a wide variety of exercises. It must be durable and be
able to handle the rigors of hard resistance training over
a long period of time. Exercise equipment shouldn't take
up a lot of space. There are many exercises you can do
with your own body weight and a mat, so the home gym
equipment shouldn't clutter up the workout space, nor be
difficult to store. Finally it should be affordable. No
one likes investing in a $1000 home gym just to use it as a
coat rack or have it collecting dust in the corner within 3
months. This list of exercise equipment should offer
solutions in each category listed above and it should
provide a challenging and fun workout environment.
Exercise Ball
One of the most versatile pieces of exercise equipment, the
exercise ball can be used in place of a bench for any
supine or seated exercise. The exercise ball comes in a
variety of sizes and depending on brand, is made of varying
material. Because of the stress placed on a ball during a
workout, it is important to look for a ball that is burst
proof and it will not pop under you during a workout. To
obtain the right size, a ball that sits with your hips and
knees at 90 degrees is most likely what you should use for
a majority of the exercises. For most, a 55cm or 65cm ball
is sufficient. An exercise ball can be purchased for
around $25-$60.
The exercise ball will provide an element of instability
that cannot be duplicated by a bench; therefore you can
improve core stability, and strengthen the integrity of
your joints including shoulders, hips, knees, and ankles.
The more stable you become, the stronger you will be and
will drastically reduce the incidence of injury.
Dumbbells
A good home gym isn't complete without a few sets of
dumbbells. 5-50lbs in increments of 5 will make a complete
set for every type of exercise. Dumbbells are good for
full body exercises that resist gravity. Exercises such as
lunges, squats, shoulder press, bicep curl and chest press
are just a few on the list of dumbbell exercises. They are
durable, versatile, and a good set will last you a
lifetime. A good set of dumbbells may cost $50-$100 for
3-4 sets of varying weight.
Foam Roll
A hard foam cylinder is used for self myfascial release, or
self massage. A supplement to stretching, a foam roll can
help to increase flexibility in a way that stretching
cannot. In addition, it can help to relieve knots and
adhesions within muscle tissue. If you don't like being
sore after a workout, a foam roll can help to alleviate the
soreness and therefore should be a staple item for your
home gym. Invest $20 in a good foam roll that will take
away your pain and soreness after a tough workout.
Xerdisc
The Xerdisc is an air filled rubber disc used for improving
balance, and stability. The same exercises that you do
while standing (ie..shoulder press, squat, bicep curl) can
all be done while standing on an Exerdisc. Improving joint
integrity and balance will allow you to become a more
stable, stronger individual and the exercises are fun and
challenging. It can also be used for ab exercises such as
crunches, and anything you can do to make ab exercises
harder has to be good! A quality Xerdisc may run about $40.
Xertube
Tubing comes in a variety of sizes based on the level of
tension you want. Tubing can be used for most exercises in
place of dumbbells and they will provide a variable
tension. The plus side to using tubing is that you can
gain resistance from a lateral position that dumbbells
cannot provide. Exercises such as wood chops, torso
twists, and pulling exercises like the bent row and lat
pull are just a few that you can do with tubing that you
can't get with other forms or resistance. Tubing is also
safe for seniors looking to stay active as there is no risk
of dropping the weight. Tubing is color coded in relation
to the resistance it provides. I suggest 3-5 different
tubes from thin to thick to give you opportunity to perform
many exercises with small and large muscle groups. They
are usually about $5-$8 a piece and can be used around
doorknobs, in door jams and any other stationary post.
This exercise equipment should provide everyone from the
novice to the advanced, a well rounded home gym that you
can invest in for less than $200 total. The level of
versatility, durability, and challenge that is provided by
these pieces of equipment is unmatched by any single unit
you can buy, and should give you years of workouts that can
be changed and progressed as you continue to get into
better and better shape. Consult with your personal
trainer as to what exercise equipment may be best for your
home gym.
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About The Author: Charles Carter, BS in Exercise Science is
President of LIVE, llc of
http://www.liveleantoday.com/page.cfm?name=FitnessPlans -
visit the website for more information on weight loss, core
fitness programs, optimal diets, and online personal
trainer and dietician services. For more information on
products go to http://shop.liveleantoday.com .
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