A lot of people are under the impression that in order to get in shape they have to belong to a gym or other fitness facility. After working out for years I can honestly say that some of my most intense workouts were performed in my basement or out in the garage! It is really easy to set up your own home gym and my goal in today's lesson is to get you on the right track so that you too can get results without ever leaving the house!
Let's cover 5 simple steps that you can do to set up your very own home gym in a little more detail so you can apply these strategies to your home today...
Things You Will NeedAn investment of $30 will get you some elastic resistance, a stability ball and a couple small free-weights.
The first thing you are going to need to do is establish an area where you will go to perform your workouts that is easily accessible and at least 2 meters in diameter. The most common location for a home gym is the basement because you can let loose with few interruptions and then close the door and hide your sweaty mess when people are over! Plus, this will save you from having to set up your area and put everything away after each workout.
Others find the bedroom more convenient because maybe it is carpeted or more convenient. Wherever you decide to workout in your house, the important thing is that you have enough room to lie down straight in every direction so in essence, you really don't need a lot of space!
There are many floor exercises that we can do just lying in one spot and with continued adherence, you will see results with just basic calisthenic movements. But over time this can get stale and the key to results is long-term program adherence. So if you are willing to invest 30$, then you can significantly increase the potential of your home gym by allowing for a greater variety of exercises which can be quite motivating as well.
One of the most common and cheapest pieces of equipment you can get for your home is the elastic resistance. These are very versatile and allow for a wide variety of resistance and stretching exercises. Then you could add some free-weights to help spice things up a little bit. A good range of small dumbbells to have is 5, 8, & 10lbs weights. And finally the stability ball is my most favorite addition and probably the most versatile as it has many uses outside of your home gym to work on posture, balance and stability while sitting on it in front of your TV or computer.
Once you have a good space reserved for your workouts you are ready to begin! One of the most important things to remember when beginning a fitness program is that this is a progression, and in order to see significant results you have to be consistent with your efforts. Sporadic efforts are fine if you are looking to maintain your health and is by far better than nothing at all. But in order to see noticeable improvements, you have to be consistent with your efforts. Pick a time of day and try to do something at that time 3 times a week to start. As you improve, I would slowly increase that to 4 and even 5 times a week depending on your goals. The important thing is to establish that routine early so that your body comes to expect physical activity regularly which leads to many advantages including increased energy levels, superior cardiovascular output and improved metabolism.
One of the most important components of your new fitness program is your cardiovascular activity. This can be fulfilled with walking, biking, swimming, running etc., but I always find a good place to start for a beginner is with walking. 30 minutes is a good time to start with and if you can accomplish this 3 times a week you are on the right track! Depending on your fitness goals will determine how long or how often I would prescribe you to do but 30-60 minutes 3-5 times a week is a general range to stick to.
Often times people come to me and complain about how difficult it is to get through a workout as a lot of it can be repetitive at times especially the cardiovascular component as we just discussed. I always say the best way to endure your workouts is with music! Get yourself a portable music device (mp3, ipod etc.) and load up on your favorite songs or exercise videos. Try and find things that are uplifting or motivating. By getting yourself in a groove I guarantee you will spend less time staring at the timer and your cardio requirements will pass by much faster!
In summary, not having access to a gym is no excuse for not getting into better shape. With a small investment, a little planning, some motivation, and a proper set-up, you can make achieving your goals a reality. If you need a plan to help guide you through your new home workouts, you can download a personalized programs for free at www.one80.com.