Building A Home Gym On A

Health We have two crises going on simultaneously in our country. The first is a financial crisis with unemployment at crisis levels across the country. The second is a health crisis with obesity at record levels. We should all make an effort to keep ourselves in shape but what if you can’t afford the membership at an all-purpose gym? These gyms typically offer free weights, weight machines, cardio equipment, and a variety of classes. They normally cost between $25-$60/month. Additionally, gym members spend an average of 1 hour 38 minutes per gym visit, not including travel to and from the gym and if you drive, you are paying for gas. What if there was a way to have a gym in your own home which wouldn’t take up much room and could provide you with just as good a workout as your local gym? There is a way. Let’s see what you need. First let’s start with the issue of resistance training. There are three low budget yet highly effective options: 1.DUMBBELLS are a highly versatile resistance tool that can be used in dozens of exercises from chest presses, to overhead presses,to lunges. You can purchase a 40 lb. vinyl dumbbell set at Walmart for $40. If you are willing to spend a little time, you could probably scoop up a set at a garage sale for much cheaper. 2.RESISTANCE BANDS are another option for resistance exercises. Like dumbbells, they con be used for dozens of exercises. They .e in varying levels of resistance and are very inexpensive. You can get one at Walmart for $15. 3.SUSPENSION TRAINERS are all the rage. With suspension trainers you have the great convenience of being able to take your gym with you in a bag or you can set one up in your garage, over the rafters,like I have. Suspension trainers provide the versatility of being able to do a great number of exercises without having to change machines, having to change plates or even having going to set foot in a gym. You can .plete an effective workout in a short period of time. Another plus is that the "instability" of being suspended during exercises incorporates a greater number of muscle fibers and requires more strength to .plete any movement (i.e., dips on dip bars vs. dips on gymnastic rings). Additionally, every exercise involves working the core. Now let’s tackle the cost. If you buy one the biggest producer of them, it’ll cost you $180, but you can make one, like I did for between $10-$20. If you need instructions you can look my article on suspension trainers or look up DIY suspension trainers on YouTube. There are plenty of videos. 4.CHAIR(s) provide a platform for step ups, dips and a platform for your feet or hands when performing incline and decline pushups. Folding chairs work really well because they are a very stable platform when placed against a wall. They can also be folded up and put against a wall or in a closet when not in use. 5.PAINT CANS are usually something that people have around in the garage. Empty ones work best because this time you don’t want to have to lug a heavy can around or be afraid that you will spill the paint. How do you use them? They are the perfect size to use as platforms for your hands during push ups, especially incline push ups, adding additional range of motion for the shoulders. You can also stagger your push ups by alternating hands on top of one of the paint cans. You also can incline your dips by placing your feet on that chair we just discussed, while using the cans as platforms for your hands. 6.A PULL UP BAR is a very a great tool for the back and upper arms via pull up and chin up variations. It’s also a great anchor for your suspension trainer. A portable pull up bar that you can put in your doorway is available at many locations for between $20-$40. 7.Last but not least is a STABILITY BALL. I think they should call it an instability ball. A stability ball can be used for dozens of exercises and will turn any lift into a core exercise because of the stomach and back muscles necessary to keep the ball under you. I know I’m sounding like a spokesman for Walmart but you can get a stability ball there for about $10. Right now you might be saying, Clint, you f.ot cardio. There are a couple of options. You could run or buy a jump rope but some people don’t like running or are not coordinated enough to jump rope. I think the best option is to incorporate all of these tools in circuit/interval training in which you cycle through a series of exercises performing a set number of reps for each exercise or performing each exercise for a specified amount of time. This type of training will allow you to build muscle and endurance at the same time thus cutting your workout time. The biggest plus is that it burns fat like crazy. If you would like more information about this type of training check out the resource information below. Now you’ve set up your gym at a very reasonable price. This is what I have set up at my house: Do it yourself suspension trainer-$20 Stability Ball-$10 Chair 0 Paint Cans 0 You no longer need to block out time to drive to the gym. Waiting for machines is a thing of the past. Your home gym will allow you to work out when you want and develop a lean muscular body without developing a hole in your wallet. About the Author: 相关的主题文章: