Bikram Yoga
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So You Want To Build A Home Gym
   
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Why Do Men Shun Away From Doctors?
We often hear that Men consult their family doctors pretty rarely than women do, notwithstanding the fact that they are much more adhesive to accidents, .....
We often hear that Men consult their family doctors pretty rarely than women do, notwithstanding the fact that they are much more adhesive to accidents, .....
I walked into the commercial gym yesterday after a long day of
work excited to begin my workout. After warming up I proceeded
to the squat rack to start my resistance training workout. I
unfortunately ran into a bit of a roadblock. I was planning on
starting with some Back Squats but there was a young man in the
power rack performing barbell biceps curls with horrible form (a
definite no-no!).
I decided to go to Plan B and rearrange my workout only to find
that the flat benches were all occupied as well. This trend
continued and everywhere I turned the equipment I desired was
being used. I was happy that so many people were working out but
at the same time I was frustrated that my well-laid plans were
spoiled. I learned a long time ago that it is wise to have a
back-up plan in place for situations like this so I decided to
head home and revert to Plan C, which was my home workout
routine.
I have found that having the option to workout at home is
essential for people with busy schedules, for others who do not
like going to crowded gyms, or for people who need a contingency
plan for just-in-case situations (thats me!). Another reason to
have a home gym is that warmer weather has finally arrived and
you may be less likely to go to your commercial gym.
I have helped people design expensive, well-equipped home gyms
and I have helped others design very cost-effective,
space-saving workouts areas. My personal home gym consists of a
Stability Ball, 5lb to 95lb Dumbbells, some Kettlebells, an
adjustable Weighted Vest, Adjustable DB Handles, Elastic Bands,
2kg to 10kg Medicine Balls, Ankle Weights, an AB Roller, a
variety of Exercise Videos, and a minimal amount of space!
Anyone can have a Home Gym and there are many reasons to have
one. The following list of questions should help you design a
Home Gym that will suit your needs, your space, and your budget!
Questions To Ask When Building Your Home Gym:
The First Step: Ask Yourself Why?
Why do you want a home gym? What will it give you that you do
not already have? What is your empowering vision of your ideal
physique or athletic accomplishment? What are your short and
long term goals? Always begin with a vision of the end results
in mind, as this will guide you in your efforts. If you have not
developed a vision of what you want to accomplish at this point,
then that is the first thing you need to do. Develop a plan of
attack for building your body and building your home gym.
Without a plan you might end up disappointed with the lack of
results and frustrated that you bought the wrong equipment. Ask
yourself what kind of results you expect your home gym to
deliver? Is your home gym going to supplement your commercial
gym membership (as a contingency plan)? Will you be doing your
cardiovascular exercise outside or inside on a machine? Will you
be doing stretching, strength training, or both? Is your home
gym going to be the only place that you work out? Think about
these things when designing your home gym.
I. How much are you willing to spend ($$$$$$$)? How much do you
want to spend, plain and simple? If you are just starting out
with an exercise program, you might consider starting small with
a simple, yet very effective, pair of Dumbbells. You can perform
a full-body workout with a pair of dumbbells, some bodyweight
exercises, and with a little knowledgeable of proper exercise
technique. If you want to do it inexpensively, hire a
knowledgeable fitness professional to design an individualized
exercise program that you can do with a pair of Dumbbells in the
comfort of your home. I have listed a variety of items that you
might consider adding to your home gym.
Equipment Considerations:
A. Cardiovascular Machine
If you insist on performing your cardiovascular exercise routine
at home be prepared to spend some money! Be aware, a gym quality
treadmill, stationary bike, rowing ergometer, or elliptical
trainer is going to cost you. You can buy used or refurbished
gym quality equipment for a discounted price and if I wanted a
cardio machine for my home this is probably the route that I
would take. If you are thinking, Ill just save a few hundred
dollars and buy an inexpensive treadmill at the mall, make sure
you do some research and ensure that you will buy something that
is going to last and that will fit y our needs. I know many
people who have purchased flimsy treadmills and regretted it
soon thereafter. There are quality treadmills out there you just
have to know where to look. I would recommend talking to my
friend Bob McKinnon at McKinnon Technical Services
(603-644-7539) who knows gym equipment like the back of his
hand. He can point you in the right direction if you want to!
B. A Multi-Purpose Home Gym Machine
There are numerous multi-purpose gyms on the market and some
are better than others. Chances are, if you turn on your
television late at night and flip through the channels, you will
be exposed to clever marketing using beautifully sculpted
fitness models promising results in six weeks or less if you
purchase their machine! Guess what. You can get results without
a two thousand dollar machine that will most likely be
collecting dust in a year anyway! Why not begin your quest for
improved fitness with a modest investment in a pair of
Dumbbells? Why not purchase a $20 book on how to get into shape?
How about meeting with someone who specializes in coaching
people through the process of positive physical change such as
fitness professional or Registered Dietician? Infomercials are
notorious for clever marketing and they can be very compelling.
Avoid impulsive buying and do some research first before
purchasing an expensive multi-gym. I recommend consulting a
qualified fitness professional about the usefulness of such a
machine, interviewing people who have that machine, and possibly
even test-driving one before you make this decision. I have to
mention that every Spring and Fall I see countless multi-gyms
Yoga Clothing
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sitting out on someones lawn as part of the annual yard sale. IThe Importance of Yoga Clothing
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wonder why that is? C. Barbells
If I had the room in my apartment, I would go out and buy a
Barbell today! With a 45 lb. Olympic Barbell you can perform a
wide variety of exercises in a variety of different ways. If you
are an athlete, you have the space available, and you want to
improve your sports performance, learning how to correctly
perform the Olympic Weightlifting movements (Clean and Jerk,
Snatch, and all the variations) can take your performance to the
next level! To name a few, exercises such as Squats, Overhead
Squats, Deadlifts, Bent over Rows, Bench Presses, Overhead
Presses, and Upright Rows can be performed. I would recommend
having an adjustable Power Rack and adjustable bench to augment
the versatility of the barbell. Space and total cost are big
factors when considering purchasing a barbell.
D. Dumbbells
If you want to save money and space, dumbbells are the way to
go. You might consider two to three sets of dumbbells (they can
be purchased at a sporting goods store for any where between
$.35-$.75/pound (In Concord, NH, Check out Olympia Sports in the
Mall, Sears, Target, Walmart, Northeast Fitness, or check out
the newspapers for the least expensive way to go!). I prefer the
metal dumbbells but there are also rubber coated and adjustable
dumbbells available. Power Blocks, (perform a search on the
internet to learn more about these) are adjustable dumbbells and
are a great tool that take up a lot less space in your home gym,
offers great versatility, and offers adjustable resistance to
suit your needs. There are also other forms of adjustable
dumbbells that consist of two handles, collars, and series of
different size weight plates.
When selecting weights, it wise to start light and gradually
purchase heavier dumbbells as you need them. I am able to
perform wide variety of exercises with Dumbbells. If your goal
is fat-loss, then a properly designed resistance training
program that incorporates multi-joint Dumbbell exercises will
help you achieve your goals more efficiently than many gym
machines that isolate certain muscle groups. Remember, the
more muscle groups that you incorporate, the more energy your
body burns, and the better your results will be! Exercise
technique is a factor but Ill happily let you know that I have
taught 90-year-old women and 11-year-old boys how to perform the
most difficult Dumbbell exercises with pristine form.
E. Medicine Balls
Medicine Balls are a great tool depending upon your fitness
goals and your current training level. For an athlete in search
of sports performance enhancement, Medicine Balls are a great
tool because they can be accelerated in a rapid fashion through
many planes of motion. If general fitness is your goal, you can
perform many traditional gym exercises with a Medicine Ball as
well. Medicine balls come in all shapes, sizes, weights, and
colors. Be sure that the ball you pick suits your needs. By the
way, these are also great for outdoor workouts on a sunny day!
F. Benches and Stability Balls:
A bench can be a great tool that will allow you to perform more
exercises during your home workout sessions. Some benches are
adjustable and offer great versatility while others are just
fixed benches. Space is a concern for many people and that makes
the Stability Ball (a.k.a. Swiss Ball) a great alternative to a
bench. With a Stability Ball you can perform inclined, seated,
prone, supine, floor, and a number of lower body exercises. A
knowledgeable fitness professional could teach you how to
perform a full-body workout with a Stability Ball and a pair of
dumbbells. There are a number of different ways to use it in
order to maximize your home workout routines. Not only can it
replace a more expensive exercise machine or bench, but it can
also double as a chair, take up less space, and challenge your
bodys balance in ways that a stable bench/machine cannot. G.
Resistance Bands/Tubes:
The cable pulley system at your local gym offers a number of
exercises that can increase the variety of your workouts
tremendously. An alternative to the cable pulley system for your
home gym could be resistance bands or tubing that you can tie to
a pillar in the basement of fix in a closed door. You can buy
tubing that comes with handles already attached in some fitness
catalogs or you could just tie a loop in one end to make your
own makeshift handle. It is important to mention that elastic
resistance training has many benefits and many inherent flaws.
If you understand how to properly combine elastic resistance
training with inertial (free weight training) you can maximize
your results! A knowledgeable exercise professional can help you
design your home gym to take advantage of these tools. H.
Exercise Videos:
There are many great exercise videos out there (and a lot more
bad ones!). There are videos for Yoga, Step Aerobics, Tae-Bo,
Pilates, Strength Training, Stability Ball Training, and every
other imaginable fitness topic out there. Check out your local
sporting goods store or Borders for a selection of exercise
videos. The key is to find a couple videos that you enjoy and
that give you the workout that you are looking for.
I. Other Fun Tools:
If you walk into a sporting goods store or open a fitness
equipment catalog you will see a variety of toys that can
supposedly enhance your workouts and deliver unbelievable
results. Buyer beware! No one piece of equipment can solve all
of your home gym needs and you must consider how this piece of
equipment will fit into your complete program. Watch out for
gimmicks and miracle exercise machines. Ask a fitness
professional their opinion before you buy and you may save
yourself some money! Do a little research before purchasing
equipment for your home or you may run the risk of buying an
expensive coat rack!
II. How much square footage do you have? Simply put, how much
space do you have available? Do you have enough room for an
adjustable bench or a mutli-purpose exercise machine? Is the
area well ventilated? How much ceiling height do you have? Are
your floors solid? Do you have neighbors that might not
appreciate you jumping up and down? Will you have room for all
of the equipment you want to get? Thinking about these issues in
advance will save you a lot of hassle in the long run. Finally,
determine what else your home gym is used for? Will your home
gym also be used for family gatherings, a playroom for the kids,
an office, a gathering area to watch the Final Four, or strictly
as a home gym? These are some other aspects to consider when
designing your home gym. III. Do you know your way around the
gym? Are you a beginner, an intermediate, an expert, or an
advanced exerciser? A beginner might start out with an exercise
tape, a Stability ball, and a couple of 5 pound dumbbells where
as a more advanced exerciser might have a Barbell, Olympic
Bench, a Stability Ball, an Adjustable Step, a Selectorized
Weight Machine, a Power Rack, and a variety of Dumbbells. Have
you been properly trained in the use of Free Weights or do you
feel more comfortable using a machine? What kind of equipment
does your plan of attack call for? The answers to these
questions will help you better choose a home gym that works for
you.
In closing, be sure to spend considerable time looking into the
process of designing and constructing your home gym as it can be
a very important addition to your life and to your home.
Consider consulting an exercise professional to make sure that
your gym will suit your individual needs, your budget, and your
home. There are many reasons to have a home gym and it can be
designed to help you achieve the results that you are looking
for!
ATTENTION: "To build a home gym that really delivers results or
to learn how to crank up progress from your current home gym go
to www.HomeGymSecrets.com and youll receive a FREE special
report valued at $15 just for stopping by!
Stay fit!
<Kyle Battis CSCS, L/ATC, NSCA-CPT The Home Gym Expert
www.HomeGymSecrets.com
About the author:
Kyle is a fitness professional that has been in the trenches
teaching his clients how to get amazing results from their home
gyms for the past 6 years. Kyle started www.HomeGymSecrets.com
to help people really understand what it takes to build a great
body by using their home gyms. No matter what kind of equipment
you have you can achieve great results if you know these
secrets. Kyle may be contacted through e-mail
kyle@homegymsecrets.com.