Long work hours, family commitments or financial constraints can make going to the gym difficult. You can develop a good level of fitness, improve your strength and muscle tone as well as manage your weight by working out at home. While exercises such as pushups and squats require no workout equipment, if you want a more well-rounded workout, you may wish to purchase some home exercise equipment. When you are trying to decide on the best home exercise equipment, you will want to consider portability, versatility and ease of storage.
Jump Rope
Jumping rope is an effective cardio and fat-burning exercise. A favorite with boxers, sportsmen and general exercises alike, jumping rope can be performed anywhere you have sufficient overhead clearance. To get the most from jumping rope, check your rope to see if it is the right length for you. Stand on the middle of your rope with your feet together. The handles of the rope should reach your armpits. If your rope is too long or too short, you are more likely to trip. There are a wide number of jump ropes available but, for most exercisers, a simple PVC "speed rope" is usually ideal. Jump ropes are long-lasting and are readily available from sporting goods stores.
Stability Balls
Stability balls, sometimes called Swiss balls, are large inflatable spheres that can be used for a wide variety of exercises. Stability balls are lightweight, portable and versatile. You can use a stability ball to perform exercises such as an crunches, wall squats, pushups, back extensions and rollouts. They can also be used as a makeshift weight-training bench. When selecting your stability ball, choose one made of anti-burst material. Anti-burst balls will not pop like a balloon but will deflate slowly if punctured.
Ensure your ball is the correct size for you by sitting on it and noting the position of your knees in relation to your hips. Your hips and knees should be level. If your hips are higher than your knees the ball is too big and if your knees are higher than your hips then the ball is too small.
Resistance Bands
Resistance bands can be used to replicate virtually every free-weight training exercise. There are a number of different band styles available, including loops, bands with handles at either end and also bands that attach to bars to simulate a barbell. Regular workouts with resistance bands will strengthen and tone your muscles in much the same way as a weight-training workout. Portable, lightweight and good value for money, resistance bands are a viable at-home strength training option if you do not have the space for a large selection of free weights. Some resistance bands come with door anchors so that you can also replicate a number of resistance-training machines, such as lat pulldowns and chest presses.
Medicine Balls
Weighing from 1 lb. to 50 lbs., medicine balls can be used to provide a complete home workout. For home use, a 10- to 20-lb. ball is usually sufficient. Unlike metal weights, you can drop a medicine ball without damaging your floor. Effective medicine ball exercises include thrusters, Russian twists, weighted situps, pushups and squats. Medicine balls can easily be stored when not in use, are long-lasting and offer good value for money.
Exercise Mat
Lying or sitting on a mat means that your exercise experience will be more comfortable and enjoyable. Mats provide padding between your body and the floor and also protect your floor from sweat, wear and tear. Exercise mats can usually be rolled or folded for space saving purposes. When selecting an exercise mat, check that it can be easily wiped clean or is washable.
References
- "You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women"; Mark Lauren; 2010
- "Never Gymless : An Excuse-free System for Total Fitness"; Ross Enamait; 2006
- "Anatomy of Exercise: A Trainer's Inside Guide to Your Workout" Pat Manocchia; 2009
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2009
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