How To Set Up A Home Gym

Having a home gym even with minimal equipment and limited space lets you keep your workouts regular when your life isn't so cooperative. You can’t beat the convenience.

Here are the key points to consider when setting up your home gym:

1. Determine A Realistic Budget

-- Write down exactly what you’re willing to invest in your home gym. Stay in a range that is realistic for you.
-- Exercise equipment is a good example of getting what you pay for. Your equipment needs to be sturdy and durable and come with a warranty in writing. Being frugal may be necessary, but don’t buy poorly designed equipment just to save a buck. It'll only hurt you in the end... and the back, and the neck...
-- Whatever you purchase, make sure that it's scaleable so that you can add to it to meet your future fitness needs. For example, you wouldn’t want to purchase a weight bench that can only support 125 pounds if you can eventually use 135 pounds.
-- Consider buying quality used equipment from a reputable distributor. This may help stretch your budget further than expected.

2. Space Availability

-- Determine exactly how much space you have. Measure it so it not only accommodates your current plan, but also for any potential future equipment growth. Also, Don’t forget to consider floor-to-ceiling space.
-- Make sure it's a space that will be pleasurable for you to work out in.
-- Don’t congest the area with too much equipment and make sure the room takes into consideration safety and traffic.
-- Make sure the space you will be using is well ventilated and has sufficient lighting and electrical outlets.
-- Use the following guidelines provided by ACE (American Council On Exercise) to determine how much room you may need:

Treadmill -- 30 square ft.
Stationary bike -- 10 square ft.
Free weights -- 20-50 square ft.
Single station gym -- 35 square ft.
Stair climber -- 10-20 square ft.
Multi-station gym -- 50-200 square ft.

3.EQUIPMENT

Strength Equipment:

Every home gym must include equipment for strength training. Weight training helps boost metabolism, increase strength and bone density as well as burn body fat. If you have limited space, then a multi-purpose weight machine ($700 and up) may be your best bet.

However, excellent choices for basic equipment that allow you to perform multiple exercises for your entire body include: an adjustable bench with leg extension and leg curl feature ($80-$175), dumbbells ($.99 per pound), one barbell ($.99 -- $1.50 per pound), and a selection of weight plates up to 150 pounds ($.99 to $2.00 per pound). I also recommend investing in a Swiss Ball ($30). Made of a synthetic vinyl, these inflatable resistance balls are great for abdominal work, stretching and honing balancing skills. Always keep in mind that any equipment purchased should not only challenge your present fitness level, but allow for progression.

Cardiovascular Equipment:

To balance the strength equipment, invest in a quality treadmill, stationary bike, stair climber, rower, or other equipment of choice. Cardiovascular exercise will assist in strengthening your heart and lungs, improve endurance and help burn calories.

Make sure the equipment is something you will enjoy and that is built with safety in mind. It should also be easy to learn, operate smoothly and space efficient. The American Council On Exercise (ACE) recommends that you look closely at features, design, manufacturing, safety and service.

Examine features that promote safety such as safety switches on treadmills and make sure parts are easily removed and replaced. In addition, the frame of the unit should be thick and sturdy. Prices will vary depending on quality, but this is one area where you are better off spending a bit more than less.

4. FEATURES AND BENEFITS COMPARISON

Use the following checklist to perform your feature/benefits evaluation of all products:

-- Price
-- Estimated length of product life
-- Trade in programs for new product design
-- Sturdy design
-- Safety
-- Comfort
-- Quiet operation
-- Adjustable
-- Reputation of manufacturer
-- Cost to service equipment
-- Service plan and parts availability
-- Warranty

It’s important to research and select pieces of equipment that meet your specific fitness needs and stay within your budget. Try to purchase equipment from knowledgeable sales people who are savvy about health and fitness equipment. They should be able to answer specific questions and help you buy the right equipment for your needs.

You can get a complete strength and cardiovascular workout with very little equipment. Many exercises can be done with limited space or a tight budget. As long as you follow the basic principles of training such as overloading the muscles, progressing your workouts and working within your target heart rate, you are guaranteed to see results.

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by Raphael Calzadilla ACE, RTS1, APEX

Special For eDiets.



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