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MASTER CLASS : Home setup can offset gym expenses
Have you ever toyed with the notion of setting up your own home gym ? If this sounds appealing, I’ve got some important tips related to equipment, space planning and fi nancial management that just may surprise you. Home exercise studios are becoming more prevalent even as “mega clubs” permeate the health and fitness industry in all parts of the country. Many people prefer the privacy, cost savings and convenience afforded by a home fitness center. Of course, the first thought that probably comes to mind is the cost of such a project. Your budget will absolutely determine the size and scope of your home gym, but that doesn’t necessarily mean you have to settle for something less than optimal. The best gym setup doesn’t require a lot of (expensive ) gear. Decide how much you’re willing to invest, but consider the cost savings attached to a canceled gym membership during the process. For less than $ 1, 000, you can put together a home gym that could last a decade. Since space allocation is typically an important issue regardless of budget, it is important to select versatile equipment. The first piece you will need is a set of adjustable dumbbells that range from 5 pounds to 50 pounds. These typically run $ 150 to $ 250 and are very durable, not to mention a huge space saver compared to a traditional dumbbell rack. Now that you’ve got one source of resistance, you need an exercise bench that is adjustable from a declined position all the way to an upright position. These also cost between $ 150 and $ 250, and I recommend getting one that’s on the higher end of that range. Durability is an issue with adjustable benches. You’re better served by spending a little extra on the front end to avoid replacement down the line. The final piece of equipment truly necessary for a home gym is some type of cardiovascular machine. Whether you enjoy treadmills, elliptical machines or recumbent bikes, this will likely be your largest purchase, financially and with regard to space. Try to find one with at least a three-year warranty and negotiate for a maintenance package to be included in the price. Many retail equipment outlets offer maintenance as an added expense, but this can typically be worked into the cost of the machine. These three pieces are the core of any home gym and can be obtained for less than $ 1, 000 if you’re a careful shopper. If your budget allows for a couple of extra pieces, I recommend a Smith Press and an adjustable cable machine. The Smith Press looks like a squat rack except the bar is fixed along a track to allow for height adjustments. You can do any type of barbell exercise with this machine, which will be a necessity for those of you interested in heavy weight training. The Smith Press can be bought for $ 750 to $ 1, 500, depending on the quality of the product. The adjustable cable machine is probably the most versatile piece of equipment that you can buy, but it’s more costly ($ 1, 500- $ 5, 000 ). This machine, often found at the gym, is a wonderful addition for people with a large budget and plenty of space because it lets you add resistance to your movement patterns at any angle humanly possible. This week, I’ve selected the Alternating Cable Pulldown to give you an idea of the versatility of the adjustable cable machine. Take note of the “arms” on this machine and imagine the endless possibilities you’ll have with the addition of this unique piece of equipment to your home gym. 1. Adjust the “arms” of the pulley machine to 11 and 1 o’clock. 2. Select a medium resistance level. 3. Sit on a Swiss ball facing the machine and grasp the handles in each hand. 4. Tighten your core musculature and sit very upright on the ball. 5. Pull down with your right arm until your right hand is near shoulder level. 6. Return the right arm to the starting position and immediately pull down with your left arm in the same fashion. 7. Continue alternating arms until you’ve completed 12 repetitions with each. 8. Do two or three sets of 12 repetitions with each arm while maintaining core stability and balance. The Alternating Cable Pulldown is just one of the hundreds of exercises possible with this piece of equipment. If you’re looking to build your home gym, consider versatility (along with cost ) as your No. 1 criteria for inclusion. You’ll save time, money and space. Enjoy ! Former Arkansan Matt Parrott is assistant professor of Health and Fitness Management at Clayton State University in Atlanta. http://www.nwanews.com/adg/Style/210980/ |
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