Building The Perfect Home Gym
Written By Cheryl Broughton, C.P.F.T., N.A.S.M., A.C.E., A.F.F.A. Host of The Fitness Edge.
Building The Perfect Home Gym
You get up at the crack of dawn, get dressed, make your coffee, drive to the gym, work out, get in the shower, get dressed, get back in traffic and go to work. Wouldn't be great if you could just roll out of bed (still dressed in your pajamas) and workout in your own private gym? Well, you can and it doesn't take the paycheck of a Hollywood Movie Star to set up your own. The easy part is just buying the equipment; the hardest part is actually using it (for more than just two weeks). So, if you'd like help solving the "how to build a home gym" puzzle, read on! We've scanned the market for the most up to date information on everything from exercise bands to weight stack machines as well prices and features. Arming yourself with this knowledge will ensure that your next purchase doesn't wind up being another one of those very expensive "clothes hangers"
Building the right home gym is a simple matter of choosing machines or equipment that'll help you reach your own specific exercise goals. Keep in mind that one product will not do it all. Some machines improve cardiovascular fitness (e.g., treadmills, stationery bikes, elliptical trainers); others build strength and muscle mass (weight stack machines, free weights).
Let's Get Started
Got thirty-five dollars to spare? Great. You have the money to build your own home gym. No joke; you can get terrific results with just a set of weights, an exercise band and a jump rope. It's what you do with them that will make all the difference. Free weights (about $1.00 a pound) come in all sizes and can be used in exercises for the entire body. Exercise or Resistance bands ($7.00 to $19.00) come in different strengths and can be used to condition the entire body. Bands are great for those who like to stay fit on the road because they are lightweight and small enough to fit in your carry on bag. Jump ropes ($6.00 to $22.00) are a great way to get your cardiovascular exercise and are the least expensive alternative to a treadmill.
Got a hundred and fifty dollars? This will get you the weights, bands and jump rope plus a medicine ball, the body bar and a stability ball. Medicine balls ($19.00 to $59.00) come in assorted sizes from 4 to 15 pounds and can be used in a variety of different exercises. I really like them for conditioning the abs and upper body muscles. The bar ($38.00 to $50.00) comes in assorted weights and is padded for extra comfort. The bar is great for mixing up your old workout routine - use it for squats, triceps extensions, bicep curls and front arm/deltoid raises. The stability ball ($25.00 to $39.00) is the next best thing to having a chiropractor in the house. These balls can be used in 100's of exercises - stretching, strengthening, abdominal exercises as well as free weight exercises. For those who spend hours sitting at the computer, the stability ball is the best chair you can use for improving your posture and strengthening a weak back at the same time.
If you have a few more bucks to spare and are ready to step it up a notch, let's talk about the most "bang for your buck" - the Prime 8 by Hoist ($995.00). This machine promises to gives you twelve different exercises in twelve minutes that cover the upper and lower body muscles. The Prime 8 looks similar to a Bow Flex, yet it's much sturdier. Pros: you get all the exercises that a full gym offers in a compact size and price. Cons: It's less traditional and only goes up to 150 pounds.
Equipment Breakdown
Weight Stack Machines
Our favorite: Hoist 210 gym ($1699.00) these "all in one" central units duplicate about 40 pieces of exercise equipment that you would use in the gym. The Hoist 210 allows you to perform upright rows, lateral deltoid raises, bicep curls, ab crunches, pec crossovers, rear deltoid pulls, and one-arm rows. It features a fixed arc bench press and adjustable arms that allow you to turn around and face the machine to perform rowing exercises. For an additional $600.00 you can add a leg press attachment to work the lower body muscles. Other accessory pieces are available. Pros: all exercises are performed off the front of the gym - so you can tuck it away against a wall. Cons: there are none - it's a machine that you can continuously add onto as on as your budget allows.
Treadmills
Our favorite: True 550HRC (1,800.00 to $5,000.00)
When it comes to treadmills, the world is your oyster. They come in every variety, make and model, with or without a heart rate monitor and a rack for to hold your magazine, water bottle and CD player. This particular model is the widest (22 inches verses the standard 18) and quietest home market treadmill on the market. The upper end models are designed with the best shock absorbing material so that every step feels like you are walking on air. Pros: You can run or walk 365 days of the year, regardless of the weather. Cons: You must keep yourself occupied/entertained while treading to avoid going into "Treadmill Hypnosis."
Stationery Bikes
Our Favorite: Schwinn 920 HRC ($1,800.00)
It used to be that the most dreaded part of working out on an exercise bike was having to sit upright the whole time. Now, these bikes are designed as recumbents (in a reclining position), which provide a much comfier ride - taking the pressure off your back and providing a better workout for your abs, quads, glutes and hamstrings. Pros: features a wireless heart rate monitor and over 100 workout options. Cons: Other than it not being able to ride it down your favorite bike path outdoors, there are no cons.
Elliptical Trainers
Our Favorite: Vision x6200 ($1,899.00)
Want an exercise machine that duplicates walking or jogging with out causing impact to the joints? Try an elliptical trainer. It's unique egg shaped motion makes you feel like you're walking on air. The Vision features six different programs with multiple levels and Bio-Radial Pedal arms that position body over the center of the drive wheel. Pros: the arms add extra resistance for the upper body and the legs can be folded up when not in use. Cons: it's not cheap
Three other must haves for your home gym:
· Heart rate monitors ($100.00 to $300.00) HRM's keep track of your heart rate - keeping you in your target zone -- so you'll burn more calories and not overexhurt yourself.
· Body Fat Scales ($79.00 and up) These scales send a harmless electrical current through your body while measuring your weight and fat percentage. These machines are the easiest and most reliable way to measure body fat.
· Power Block weights ($349.00 and up) This ingenious weight system provides a complete set of dumbbells in just two units - saving time, space and money. These square weights are changed using a special double tethered magnetic selector. Beginners can start with the lightest setting (at 7 pounds) and work their way up to as much as 45 pounds. Additional weight sets can be added for an additional fee.
Where To Find It
So, that extra cash is burning a hole in your pocket -- where do you go to spend it? You can find everything you need from free weights and heart rate monitors to heavy duty weight stack machines and treadmills at The Fitness Store located at 25939 The Old Road Stevenson Ranch, CA (661-255-3733, www.FitnessStoreCa.com). Stop by and see the store manager, Ron Martin, NASM certified fitness consultant. They will personally help you with any of your equipment questions and concerns. Here's an additional tip: mention this article and you'll receive a special discount over and above their already low prices. Another reliable resource for all the small items mentioned like resistance bands, free weights, body bars and medicine balls are SPRI Products (1-800-222-7774 or www.spriproducts.com).
Cheryl Broughton is an International Mind & Body Fitness Specialist and the Host of The Fitness Edge Health & Fitness Show. The Fitness Edge airs every Thursday at 5:30pm on Channel 20 and highlights every topic from nutrition to stress therapy. For more information, check out The Fitness Edge website at: www.efitnessedge.com or call 1-888-671-6500 (Toll Free) .