Home Gym

Your Personal Fitness Plan

Setting Up a Gym at Home

Setting up a Home Gym
 

If you decide to do your Fitness Training at your house, then you need to consider several factors in setting up a Gym at Home.
When choosing the area to set up your Home Gym, consider traffic flow, safety, the fitness equipment you want to include and whether you will want to expand your Home Gym in the future. You should also determine the amount of space available in the area, since this will determine what type of fitness equipment you can accomodate in your fitness training area.
Your Home Gym should include components for weight training as well as cardiovascular and flexibility training. Make sure the fitness equipment you purchase is appropriate to your interests and current and future fitness goals and training level. Also, make sure you factor in the ever changing fitness levels you will reach throughout the life of your fitness training programs.
 

Lets Visit some fitness equipment that you should consider when getting ready to plan out the set up of your Gym at Home.

Dumbbells

Dumbbells are probably one of the most versatile pieces of fitness equipment you should consider purchasing for a Home Gym.
Start with at least 5 pairs of dumbbells of varying weight instead of buying only one pair and using them for all your fitness exercises.

Dumbbell Rack

Using a dumbbell rack to store your dumbbells can help you save space and keep your workout area organized and make it easier for you to retreive your dumbbells during your Weight Training programs.
If space is limited, consider a vertical rather than a horizontal rack, since the vertical rack takes up alot less space.

Adjustable Dumbbells

One great addition to any Fitness Training area at Home would be an adjustable dumbbell weight plates, which consist of two short bars and several plates that you can clamp on to the bars. While adjustable dumbbells can save space and money, constantly adding and removing weight plates can become time consuming.
You can also purchase adjustable dumbbells, such as a PowerBlock or SelectTech, where both allow you to easily add and remove weight. To select the amount of weight you want to lift, you insert a pin into a hole or turn a dial to select the weight you want.
When you remove the dumbbell from the block, the dumbbell will contain only the amount of weight you selected.
 

BarBells

Barbells are also a great addition that provides additional flexibility into your fitness training programs, since they allow you to lift heavier weights and vary your fitness training workouts.
You can purchase barbells with fixed weights, but barbells that consist of a bar that you can add weight plates to are more flexible and practical. There are different types of bars available, such as a standard bar or Olympic bar. A standard bar can vary in length from 5 to 7 feet, weighs around 20 pounds and is perfect for Home Gym use. An Olympic bar, which is about 7 feet in length and weights about 45 pounds, is usually used when working your larger muscle groups, such as your legs, back and chest.
The Olympic bar is also available in a shorter version which range from 5 to 6 feet in length and weight about 35 pounds. The shorter Olympic bar is usually used when working smaller muscle groups, such as shoulders, biceps and triceps. The bar you may use depends on the amount of weight you want to lift.
Plates for barbells are available in weights of 2.5 pounds to 45 pounds and can be stored on a weight tree that you can also purchase separately. You should also purchase collars that you can place on the ends of the bar to prevent the weights from slipping off during your lifts.
 

Mirror

A mirror used in your fitness training weight program allows you to watch your form and technique, which is especially important when lifting free weights. You should use a full length mirror large enough to show your entire body. If the mirror stands to the floor, be careful about placing dumbbells or barbells where they can roll into the mirror and damage it.

Weight Bench

A good quality flat bench or adjustable bench that can be converted from flat to a vertical position that incorporate different degrees of incline are also a great addition to any Home Gym. Before making your purchasing decision, inspect the bench carefully and test it in as many ways as you can by sitting or lying on the bench and adjusting the incline to make sure the mechanism works properly and is easy to use.

Fitness Bands

Fitness Bands or exercise tubing are an inexpensive way to help vary your workouts and also provide you an exercise medium that can be taken on the road with you when you travel for business or pleasure.
Exercise tubing is especially useful if you are short on space and cannot afford either the cost of free weight equipment or the area it takes up. While exercise bands will not give you the same results as good quality weight training, fitness bands are great for toning and defining your muscles.

Exercise Ball

Exercise balls are a great low cost and effective tool in your fitness training program. They are large balls that are inflatable and that can be used for a variety of fitness training exercises, including weight training and stretching. You can use an exercise ball as a replacement to your flat bench to add more challenge and variety to your fitness training programs and really help add a new difficulty level to your overall training.
Using an exercise ball helps improve your stability and balance by strengthening your core muscles, which include your lower back and abdominal muscles as well as engaging alot of your small stabilizer muscles.

Cardio Equipment

Any good quality Home Gym setup should include some form of Cardiovascular equipment, as long as the space in your fitness training area allows it. You can purchase many of the cardiovascular machines used in your local gym to use in your Home Gym as well as some less expensive home gym versions.
Some popular cardiovascular machines include treadmills, stationary bikes, stair climbers, elliptical crosstrainers and rowing machines. If you do not have space in your Home Gym for a cardiovascular machine, you can still get your cardio in with a good workout by jumping rope, fast walking or even a run in the park.

Exercise Mat

An exercise mat helps provide support and a cushioning effect between your body and the floor to make floor exercises, such as abdominal crunches and stretching, more comfortable to complete. Unlike a towel or blanket, an exercise mat will not bunch up and most mats can be folded and stored in a corner or closet. When choosing an exercise mat, select one that is thick enough to protect your knees from digging into the floor when performing kneeling exercises and long enough to fit your entire body on the mat.

Equipment Mat

Equipment mats are usually placed beneath you exercise equipment to keep the equipment not only in place but to also protect the flooring or carpet that the equipment rests on. Mats are especially useful for cardiovascular equipment, such as treadmills or elliptical machines.
Mats help reduce vibrations that can wear down equipment and prevents dust and fibers from the floor or carpet from getting into any of the mechanical parts of your exercise equipment. You can also place a mat in the area where you lift free weights to protect your floor from accidents, such as a dropped free weight.

MultiGym Equipment

Since most people do not have enough room in their Home Gyms to accomodate different weight machines, the multigym, which combines several weight lifting stations into one machine, provides a practical solution. A multigym can give you a good overall weight training workout, but the machin is not as smooth as the commercial ones used in your local gym. Some multigyms have two weight stacks, so two people can workout at the same time. You should choose a multigym that is space-efficient and includes good safety features.
Make sure the frame and seats are sturdy and the pads are thick and durable. Try out the machine to ensure that moving parts, such as the weight stack, move smoothly, the machine adjusts easily to fit your body type and is comfortable and easy to use.  

Booze Bust: Can Exercise and Alcohol Go Hand in Hand?

By Collette DeBenedetto

Summer (aka drinking) season is upon us—sun, fun, barbecues, and brewskis with your broskis. Ah, the good life. But with shirts off, where are you going to hide the burgers and beer? You wouldn't think of telling your buddies that you're passing up the booze to watch your weight because, let's be honest, you were Spring Break King of '93 and you have a reputation to uphold. How do you keep the six-pack, while still having fun? It's all about balance. You don't have to say no to all of the goodies, but you do need to make conscious choices to keep your days healthy. I would not recommend going cold turkey. This is not a "diet" or practice in social suicide; rather, this is a lifestyle change.

Evil spirits abound . . .

Just because you're logging hours on the treadmill and embarrassing Arnold in the weight room doesn't mean you can put the cast of Jersey Shore to shame in the bar and not have consequences. One does not cancel the other. There are some major side effects, including packed-on fat, slower recovery, and disrupted sleep, to name a few. It's common knowledge that alcohol is a powerful diuretic and can cause major electrolyte imbalances, which puts you at a much higher risk for musculoskeletal injuries and brain impairment. Other effects include altered reaction time, decreased testosterone levels, and sleep disturbance. Furthermore, alcohol is stored as fat in your body and destroys amino acids. When you've had one too many drinks, your body's glycolysis process becomes impaired. This means your body begins to produce lactic acid, causing a decline in energy, as well as decreased muscle recovery, and increased soreness.

In 2010, the University of Houston created a 3-week experiment on alcohol and exercise using rats. The scientists took a group of alcohol-loving rats and made half of them use running wheels while the other half stayed sedentary. Once the scientists took away the wheels, the active rats drank more alcohol than the sedentary rats. J. Leigh Leasure, PhD, told Fitbie that "it's possible that exercise could cause cross-tolerance to alcohol meaning, it may make alcohol less rewarding, so people would therefore drink more of it in order to get its feel-good effects." So the more curls you tackle in Back & Biceps may just have you wanting more 12-ounce curls on the weekend.

And whatever you do, don't pop a cold one post-exercise. When you work out, your blood sugar naturally drops. After you're finished, your body focuses on replacing your glycogen stores. If you consume alcohol post-workout, your glycogen stores will not be replaced since your body will be busy metabolizing alcohol, causing your blood sugar levels to stay at an unhealthy level. It's important to first replenish with a proper recovery drink post-workout, or alternative post-workout snack.

. . . And yet, we raise our glasses.

Regardless of these issues, most people reading this will still hoist a tankard this coming weekend. You can drink alcohol, have a social life, and still be healthy. Yes, I dared to say it. I promise. You do have to make choices and moderate those choices because after all, alcohol is made up of calories. And the calories usually don't stop at the alcohol. Think of the sugary mixers and the post-bar grub. How many times has eating cheese fries with gravy from a diner in North Jersey at 3 AM seemed like a "great idea"? The keys are in choices and in moderation.

Once you're at the barbecue or bar of choice, which drink do you choose? Let's take a look at your best bets from a caloric standpoint:

1. Hard alcohol. Most distilled spirits have under 100 calories and limited carbohydrates in their 1.5 ounce serving size. If you can stick to hard alcohol with a 0-calorie mixer, your waistline will thank you. We recommend water or club soda. You can also use diet sodas or juices, but then you're getting into artificial sweetener territory. Proceed at your own peril.
2. Wine (red/white/sparkling). A 5-ounce serving of wine will pack in about 100 calories. But be wary here. Many restaurants will pour larger servings.
3. Light Beer. Light beers have limited calories and carbohydrates, which makes them a great choice for the calorie conscious. Look for brands that have under 100 calories in a 12-ounce serving.
4.  

When looking at what to stay away from, try to nix mixed drinks and full-calorie beers—although if you're not counting calories, full-calorie, craft-brewed beers are your best bet from a holistic perspective, in that they're made from naturally healthy ingredients and free of additives, fillers, and other chemicals. Mixed drinks are packed with syrups, sugars, and sodas that can easily add in hundreds of calories to your cocktail. And no, it's not healthy even if the mixer is made from fruit. That fruit is high in sugar! They may look and taste sweet, but mixed drinks can wreak havoc on your body. Fruit by itself is great for you, but I don't think the bartender at Joe Shmo's pub down the street is grating coconut and chopping up pineapple . . . he's probably mixing canned fruit juice. The reason why fruit by itself is good for you is because it packs FIBER with it, which helps slow the digestion and absorption of the fructose, or sugar. Fruit juices have all the sugar, but none of the fiber, leaving your insulin response to skyrocket and fall. Furthermore, sugar masks the taste of alcohol and you may not realize how much alcohol you're consuming.

When imbibing, try to alternate between alcoholic beverage and water. This will aid the absorption process; keep you hydrated; and help you slow down, keeping your alcohol intake to a moderate level. Plus, when your buddies are on drink number four, you'll only be on drink number two. At that point, they may be too drunk to notice or care that you're not drinking alcohol! If you want to look like you're still drinking, one of my favorite tricks is to just get a club soda or diet soda and garnish with lemon or lime. It gives the appearance that you're drinking so you won't have to explain yourself to anyone.

If you overdo it, that's okay. Overdoing it is not an excuse to jump into a downward spiral. It's an opportunity to recognize that you didn't like the outcome of something and you can change it moving forward. Perhaps, waking up in Tijuana after a night of too much tequila doesn't feel or look so good. Your body will remind you of that in the days following. Moving forward, recognize you may need to balance and make different choices in the future.

So how much is too much? The National Health Service of the UK recommends that men should limit their intake to 3 to 4 units a day (that's about 2 to 3 standard drinks here in the States) while women should limit their drinks to no more than 2 to 3 units a day (1 or 2 drinks). You can still lift weights and drink beer too, just don't think you'll be able to drink scotch like Ron Burgundy at night and train like Rocky the next day at the gym.

Avoid the bloat. There are times when we can't avoid a bit of bloating, especially for women, but at every other time of the month, we do have a choice. Avoiding alcohol can make the difference between a flat tummy and the morning-after belly. Food that's high in sodium, like chips, pretzels, soy sauce, prepackaged soups, and pizza, can make us retain water and never want to take our sarongs off. Eating large portions of food, as opposed to small meals throughout the day, can also make our waistline look bigger. If you're going to strut your stuff down the beach, try eating a bunch of meals consisting of lean protein, fruits, and vegetables, no larger than the size of your fist. It's the perfect size for your body to assimilate without overwhelming your stomach.

5 Ways to Defeat Skinny Fat

Take better care of yourself — no matter what you weigh.

1. Get regular preventive health care — and know your numbers.
2. Exercise regularly.
3. Eat smart. Go big on vegetables, fruits, and whole grains — and easy on red meat, fats, refined grains, and sweets.
4. Learn positive ways of coping with stress.
5. Gather support for your healthy lifestyle by hanging out with healthy people.

by Beth Shepard, M.S., ACE-CPT, ACSM-RCEP, Wellcoaches Certified Wellness Coach

Most people know that being overweight or obese increases your risk of serious health problems — it's old news. If your body mass index (BMI) is within a normal range, you probably think you're off the hook, even if you don't exercise or eat right.

Think again. More than a decade of clinical research shows that many people are skinny fat, a popular buzzword describing men and women who appear healthy and fit on the outside. Many of these unsuspecting people have healthy BMIs, but are normal-weight obese; they're over-fat and at risk for developing obesity-related illnesses like heart disease, type 2 diabetes, stroke, and more. What about you?

BMI vs. Body Fat Percent

Body mass index is a number used by health professionals to assess whether or not your weight is in a normal range based on your height. But a normal BMI of 18.5–24.9 offers a weight range of about 35-40 pounds — you could be at either end of the range, or somewhere in the middle, and still be considered normal. It doesn't account for body composition — fat or lean percent — and it's not accurate for heavily muscled or pregnant individuals. In essence, it's an imperfect measurement that offers a quick and easy, best-guess approach for assessing weight-related health risk.

In contrast, body fat percent offers an entirely different picture — it's a measurement that reveals whether or not you're carrying too much fat weight, regardless of the number on the scale.

The Big Deal

The concept of skinny fat is getting a lot of attention because we all know people who seem genetically blessed — maintaining a healthy weight without exercising or watching what they eat. But weight isn't the only thing that matters. Studies show that whatever you weigh, poor nutrition and a sedentary lifestyle elevate your health risks. Check out these research highlights related to the skinny fat concept:

• A recent study found 29% of subjects classified as lean and 80% of subjects classified as overweight via the BMI method fell within the obese category when body fat percentage was measured. Compared to subjects with normal body fat percentage, these individuals also had higher levels of cardiometabolic risk factors such as C-reactive protein, a marker of inflammation.
• Another study of BMI-assessed normal-weight subjects found abnormal metabolic profiles associated with obesity, including elevated triglycerides, glucose, and C-reactive protein; low HDL cholesterol, insulin resistance, and high blood pressure. Subjects with higher body fat percentages were most likely to have abnormal metabolic profiles, despite having a normal BMI.

Its true – big things do come in small packages. Chia seeds are edible seeds rich in anti-inflammatory omega-3s that contain 2.6 g of ALA (alpha-linolenicacid) in only 1/2 a tablespoon. As if that that wasn't enough, Tiffani Bachus, RD, creator of Total Balanced Body, LLC, shares that they're a great source of both soluble and insoluble fiber, which helps support digestive function and acts as a natural detoxifying agent. Talk about packing a punch!

If you ever get frustrated with your rate of progress (and who doesn't), just remember; success is always guaranteed to the persistent. Nothing in the world can stop someone who knows what they want and is willing to continue paying the price until they get it. It just takes time.

Become the architect and builder of your own dream body. You WILL build the body you want eventually if you're patient enough and you refuse to quit. And set your goals HIGH! Create a fantastic blueprint. Michelangelo said, 'The greatest danger is not that we set our goals too high and miss them, the greatest danger is that we set our goals too low and we reach them.'

Fitness Tip: Stand and Sit Up Straight - No slouching on the cardio equipment please! Stand up straight, hold your head up high, and get more out of your cardio workouts! Standing upright and supporting your own bodyweight uses the stabilizing muscles of the torso. The more muscles you use during any exercise, the more fat burning your body can do!

Fitness Tip: One Size Does not Fit All - Don't forget that weight training machines are designed to fit all different shapes and sizes. Make sure you take the time to adjust each weight machine to fit your body height and dimension. A few extra moments will reduce your risk of injury and make the exercise more effective.

Exercising While Your Pregnant

A Pregnancy Fitness Guide

Exercising While Your Pregnant - A Pregnancy Fitness Guide

http://babyfit.sparkpeople.com/pregnancy-fitness-guide.asp 

There was a time when exercise during pregnancy was discouraged-but not anymore! Times have changed and we've gotten smarter about women's health. Most experts now encourage exercise during pregnancy.

In 2002, the American College of Obstetricians and Gynecologists began recommending that pregnant women should exercise moderately for 30 minutes most days, if not every day (unless there are medical reasons prohibiting it).

Exercise benefits mom by:
 

• Improving muscle tone and cardiovascular fitness
• Reducing the risk of developing gestational diabetes
• Preventing excess weight gain
• Improving sleep patterns
• Preparing you to hold and carry your growing child
• Improving appearance and posture
• Promoting circulation and stimulating the digestive processes (which help prevent hemorrhoids, constipation, varicose veins, leg cramps and swelling in the ankles)
• Alleviating some of the discomforts of pregnancy, such as lower back pain
• Strengthening the muscles needed for labor and delivery, which can ease delivery and labor time

Exercise benefits baby by:
 

• Preparing the fetus to transition to the non-maternal environment
• Increasing placental efficiency for blood circulation, which supplies oxygen and nutrients to fetus
• Decreasing fetal fat without decreasing overall growth of the fetus
• Increasing newborn's readiness to self-calm and self-quiet
• Increasing fetal movement, which possibly helps develop oral language skills by age 5

The exercises you can do during pregnancy depend on two things: your current health and how active you were before you became pregnant. If you were not active before, don't use pregnancy as the time to begin a strenuous fitness regime; if you did exercise before pregnancy, you can continue your program with some slight modifications.

Before you begin (or continue) any exercise program, discuss it with your healthcare provider. Together, the two of you can plan an exercise program that is consistent with your current level of fitness and health conditions. It is mandatory that you consult a doctor first, especially if you have any of these conditions:

• Anemia
• Heart Problems
• Asthma or chronic lung problems
• High Blood Pressure
• Diabetes
• Thyroid Problems
• Seizures
• Extremely over or under weight
• Muscle or joint problems
• History of spontaneous miscarriages
• Repeated C Sections
• History of previous premature labors
• Carrying multiples (e.g., twins, triplets)
• Incompetent cervix
• Persistent bleeding
• A previously sedentary lifestyle

NOTE: If you experience problems such as bleeding, premature labor, dizziness, severe abdominal pain, or feeling unusually tired, during or after exercise, you should stop immediately and contact your healthcare provider before continuing.

You've been here before.

You told your friends that you were going to lose weight last year...only to fall off the wagon two weeks later and give up.

You managed to successfully fit into those old pair of pants back in January...before getting sick.

You won that weight loss competition at work...and immediately put all of the weight back on.

You started a blog to track your progress...and then gave up after two weeks.

You went to the gym for a whole month straight...before things at work got busy.

You've told yourself dozens of times before that "this time its going to be different" ...before doing things the same way as before and getting the same results.

No more.

This time, it really IS different.