Exercising in the comfort and convenience of your home is one alternative to owning a gym membership. Home gyms are popular because workout equipment is becoming easier to set up for in-home use. Setting up a home gym requires the same forethought as choosing the right gym in which to purchase membership.
Floor Type
Hardwood floors are the ideal surface on which to set up a home gym but scratches are likely to happen. To avoid damage to your floors and block sound to other areas of the house, cover the hardwood with matting or rugs. Exercise mats come in a variety of thicknesses and are usually set up like a puzzle which makes it easy to remove certain sections for cleaning. When choosing a rug, opt for a short-pile indoor and outdoor rug. Both the matting and the rug should be a dark color that will prevent visible stains and both should be commercial grade to withstand wear and tear.
Mirrors
Wall to wall mirrors let you check your form and posture when performing various movements. Mirrors are also a great way to make a tight space appear bigger. The ideal size for a mirror is 5-feet by 6-feet or 8-feet and it should be hung 18 inches from the floor.
Cardiovascular Equipment
The selection of aerobic equipment is based on personal preference only because one machine will not outperform another with regard to energy expenditure. Choices include bicycles, treadmills, elliptical trainers, ski machines and steppers. Pick a machine that you will enjoy using and one that caters to any of your physical limitations. For example, if you have had knee injuries or surgery, the elliptical trainer is a better option since it is less weight-bearing compared to the stair stepper.
Multi-station Weight Machine
A multi-station weight machine is a space-saving piece of equipment. On most stations, you can perform any push, pull or curl motion in one circuit. Always try the machines before you make a purchase to check for three important characteristics. First, make sure that each station works with the biomechanics of your body so that you are able to work comfortably within different ranges of motion. Second, test all safety clips to ensure that injuries are not likely and to allow you the freedom to work out without the help of a spot. Third, check for diversity of the machine so that you can get several years worth of different exercises. It is important that all major muscle groups---back, legs, chest, arms and abdominals---are adequately targeted to avoid over-training a certain muscle group.
Fitness Accessories
Free weights, a stability ball or medicine ball, resistance bands and tubing are staple accessories to have in a home gym. These pieces of equipment supply endless opportunities for creative and challenging workouts and can be used to set up a circuit if space permits. For this reason, save room for floor exercises as well as space to stretch for the warm up and cool down portions of your workouts.
References
- "The Complete Book of Personal Training;" Douglas S. Brooks; 2004
- AFPA: Avoiding the Overtraining Syndrome
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