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Building a home gym
Before you buy another exercise bicycle and turn it into an expensive clothes rack, consider what happened to your good intentions the last time you decided to work out at home. "A lot of people just get bored," says exercise physiologist Rod Peterson of Kronos Optimal Health Co. in Phoenix. "They buy equipment that's not complex enough to keep them interested. "Or they buy something that's too complex. If you don't know how to use it, it gets pretty frustrating, and you give up." Finding the right balance requires a healthy dose of realism, a little research and setting priorities. First, visit gym "The best way to become knowledgeable is to actually go into a gym and learn from the trainers there," says Ronnie Schwartz, fitness coordinator and personal trainer at the Louisiana Athletic Club on the campus of Louisiana College in Alexandria, La. After about six months, you should be able to make an informed decision about either sticking with the health club or using a home gym. "If you just want to get some exercise at home," Peterson says, "you don't need all the extra buttons and displays that you find on equipment at a gym." Set a budget Budget is an important consideration, of course, but buying equipment you don't enjoy just because it's cheaper can cost you in the long run, he says. The good news is that a home gym can be simple and relatively inexpensive, and still keep you fit. Don't buy equipment with extra features you won't use regularly, he says, and don't rule out slightly used (but carefully inspected) pieces. "You can find 3-year-old equipment that's barely used," Peterson says. Shop for equipment Consider what's needed to accomplish a fitness plan tailored to your goals. For a balanced program, you may need little more than a treadmill, elliptical trainer or exercise bike for cardiovascular exercise, and resistance bands or dumbbells for strength training. "There really are no bad pieces of equipment out there," says Schwartz, a trainer with 14 years of experience. "The key to it is to look for a machine that will meet your needs. You have to ask yourself, 'Will I get the workout I want with this machine? Will it get my heart rate up and provide me the exercises I want for the part of the body I want to work on?'" When you're ready to shop, Peterson suggests putting on your athletic shoes and grabbing a tape measure. "Play with all the buttons on the machines you're considering," he says. "Check the stride length and the comfort. Ask lots of questions and don't be afraid to go to other stores." In an elliptical machine, Peterson looks for features such as a stride length (it should be at least 18 inches), different resistance settings, magnetic tension (makes for easier adjustments while exercising) and a simple display console to encourage changing routines. Most models come with a heart-rate monitor, he says. Because he believes comfort is the most important feature in exercise bicycles, buy one that adjusts easily. Here, too, a simple display console is a good boredom buster, helping to keep bike workouts interesting. Tracks on a treadmill should be at least 18 inches wide by 55 inches long for running, with smaller dimensions sufficient for walking. Look for treadmills with about 2 horsepower, he says, and avoid models with small rollers that can catch when you walk and take more power to move. Discovering flaws on test runs saves you from investing in equipment you can't use. Finding motivational tricks can save you from filling a room with equipment you won't use. Create peaks and valleys in your fitness routine, so you'll have changes of pace to look forward to, Peterson says. And remember that experts say it takes 40 days to establish a habit. http://www.news-leader.com/apps/pbcs.dll/article?AID=/20080728/ LIFE04/807280306 |
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