1. Before creating a home gym, plan your workout space. What are your health goals are and what exercise plan will best help you meet those goals. An ideal exercise plan balances conditioning, strength training and flexibility. Fitness and health magazines can be a great resource, or you may wish to set up a consultation with a personal trainer to discuss your options.
2. What you need is a space at least three by four metres or more to give you enough room for the equipment and a stretch. Good ventilation is the key factor when choosing the room. This may be a case of leaving a window or a door ajar. In warm rooms with no windows, you may need a wall or ceiling fan.
3. Prioritize your purchases. You're better off buying the best of a less expensive piece of equipment (like resistance bands) then buying a lower-end version of a pricey piece of equipment (like a multi-gym).
4. Every gym needs two components, a cardio machine such as a treadmill, stationary bike or elliptical trainer that can give your heart and lungs a good aerobic workout. Secondly, a weight-training device to help build muscle and bone density.
5. When testing equipment in a store, stay on the machine for at least 15 minutes to make sure that the equipment does not creak or become difficult to use. For example; use the treadmill in the same way that you'll be using it at home, try a variety of incline settings. When purchasing a weight system, attempt several exercises not just one or two. Avoid impulse buying. Research products before making a purchase and get only what you need.
6. Snip examples and explanation of various exercises out of fitness magazines. Glue articles onto colourful cardboard and pin onto walls. Also hang large mirrors in the room so that you can check your form while exercising.
7. Other important home gym factors include ceiling height, solid floors and whether you live in an upstairs apartment. Ask yourself if jumping around and exercising will affect neighbours. Tip: Purchase soft carpet that will comfort and cushion your body during floor exercises.
8. Many people enjoy watching TV while working out, particularly when doing longer cardiovascular exercises. Ceiling mount kits are fairly inexpensive and easy to install. Tip: If you're a music lover, you may want to save space for a small stereo system.
9. Purchase a few pieces of equipment for your home gym including D-Bells which are available in a variety of weight denominations. Determine your goals before choosing the best set to meet your needs, include weights ranging from 3 to 20 pounds.
10. For basic gym equipment choose a flat bench as opposed to the incline or decline bench. This choice allows the Richard Simmons want-to-be to carry out all exercises in a standard work out program.
11. Therapy balls are available in a variety of sizes and thicknesses. Choose a ball that allows your torso to be perpendicular to the floor with shoulders and head on the ball and knees bent with feet on the floor.
12. A treadmill is excellent for improving your cardiovascular fitness, the ACSM (American College of Sports Medicine) says, "Make sure you have the space for a treadmill, including space to walk around it. The treadmill belt should be long enough to fit your stride".
13. The stationary cycle is a good machine for people who are overweight or who have low back pain, because the workout is low impact. To burn extra calories, look for a cycle that exercises legs and arms at the same time.
14. You can install a water cooler for relatively little expense, or reserve an area for a mini fridge stocked with water and/or sports drinks.
15. Honey I shrunk My Waist Thirst Quencher Recipe: In a pitcher combine 1-cup (250 mL) orange juice, one- quarter cup (50 mL) lemon juice, one-quarter cup (50 mL) honey and one-quarter cup (50 mL) crushed ice. Mix well, enjoy!
Solutions, is compiled from various sources; stjohn.org, articlesbase.com, dawsontimes.comchannel4.com, canadianbusiness.com, fitness.suite101.com, ca.askmen.com, handycanadian.com. Thanks to all who contributed! Similar information may be found elsewhere. Solutions sleuth Reena Nerbas is a home economist and speaks professionally on the topic of household challenges; she is also the author of two national bestsellers, Household Solutions 1 with Substitutions and Household Solutions 2 with Kitchen Secrets. She can be heard on radio and television programs across Canada.
