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The Fitness and Health Report
Information for a Healthy Life
March 7, 2000 - Issue 8
IN THIS ISSUE:
- Choosing Your Home Fitness Equipment
- Best Home-Training Tips
Choosing Your Home Fitness Equipment
By Yvonne T. Cruz
As a Certified Personal Fitness Trainer, I am often asked,
"What is the best equipment available to workout at home?"
Before you buy anything, ask yourself the following questions:
1. What machines have I tried and liked? No matter how
great the machine is, if you don't like to bike, row, step, etc. you
will not use it.
2. Who will use the equipment? If children are involved,
safety features are a must.
3. What goals must the machine serve? Will you use it
to complement your exercise program at the gym or do you want a full
home gym that will give you a full workout?
4. Do you have any physical limitations? If you have knee
or back injuries, you need a machine that allows lower resistance. Always
check with your physician.
5. Will you be working alone or with a trainer? Free weights
and home gym systems are excellent but require supervision for safety
if you are a beginner.
6. How much space do you have? If space is an issue, a
portable or space saving piece of equipment might be appropriate.
7. What's your budget? Plan ahead. If you think you will
be adding equipment and end up with a small gym, buy top of the line
for durability, safety and extra features.
As you get in shape, your home gym equipment needs to
be able to accommodate your changing needs.
So, you've decided what you want. But what features should
you look for? The following are some considerations for a few popular
types of equipment.
STATIONARY BIKES
The seat should be padded and adjustable. A bike with
moveable handles helps you get a total workout. Recumbent bikes are
good for low back problems.
STAIRCLIMBERS
Be sure it is solid and stable and has a smooth stepping
action. Stairclimbers with independent foot action give you a better
workout. Again, those with arm levers are also very good for increasing
intensity.
CROSS-COUNTRY SKIERS
Should have a solid construction, independent arm-lever
action and a smooth sliding action. The machines with bi-directional
resistance are easier to use than the fly-wheel/pulley type units.
TREADMILLS
Get a quality unit. It should have 1.5 horsepower or more
and the deck size (minimum 25" wide and 65" long) should accommodate
your walking/running stride.
BENCHES AND FREE WEIGHTS
I have a multi-purpose incline bench with a 110-pound
weight set and add-on capacity. A leg extension/leg curl would be beneficial.
Be sure it is sturdy.
MULTIGYMS
There are a wide variety of multigyms. Shop carefully
and find the right gym for your needs. Sometimes, in order to save space
by having a vertical bench press, you will end up with a less than comfortable
standing leg curl. Be sure the machine is sturdy and has the stations
that you prefer.
Whatever type of equipment you choose, it must be something
that you enjoy and that will complement your exercise program. Above
all, be sure you are using the equipment properly for maximal benefits.
--Yvonne T. Cruz is a Personal Fitness Trainer and Wellness
Consultant. For expert advice in developing and implementing a fitness
and wellness program, contact Yvonne at
yvonnetcruz@hotmail.com, or at 954-435-3639. Yvonne also writes for
FitnessLink (http://www.fitnesslink.com)
Best Home-Training Tips
By Garrett J. Braunreiter, CSCS, The Energy Coach
Many people do not like the health club atmosphere. Too
intimidating, embarrassing, crowded, loud, etc. And, of course, there
are those who can't get to the gym because it's too far away, there
isn't one in your town, or because of cold and snowy weather.
This article is for you.
You can still get "health club" results working
out at home if you follow these simple guidelines:
* Make A Workout Appointment
If you want to get serious results from your home training,
you must train seriously. Like you MEAN IT. This means you would need
to schedule a workout like you would schedule a doctor appointment,
and treat it as seriously as you would your doctor's appointment.
Think about it: you go to your doctor to get better, right?
You're doing the same thing with your workouts. Hey, you'll even get
THAT much better, that your trips to the doctor are reduced significantly.
Wouldn't that be nice?
Economics is the biggest difference when it comes to working
out at home or working out at a gym. You pay for a membership, and if
you don't go, that's money out the window.
How about this idea: every time you work out at home,
put $5 in a jar. That's about the cost of a one-day pass at a club (many
charge $10). At the end of the month, cash in the jar and reward yourself
for the workouts you managed to make (ALL of them, right?)! Even if
it's $1, that ends up being $25 a month, $5 gives you around $120. Invest
it, get yourself a massage, get a new outfit, whatever - as long as
it isn't food (dessert) related. Cha-ching!
* Work Out By Yourself Or With A Serious Training Partner
It really isn't such a hot idea to let your family or
friends watch you work out - eventually they'll shatter your mood or
sabotage your training with sarcastic comments like, "I think I'm
gonna go grab a snack," and even eat it in front of you!
You don't need that.
Eliminate conversation from anyone, so you can focus and
keep up the pace. If you're having company, make sure your workout is
done before or after. All of these distractions also increase your risk
of injury, so it's necessary to avoid them altogether. How about even
taking the phone off the hook!
Your serious training partner must be virtually a clone
of you. Has your drive, determination, and focus. Health and fitness
must be as much as a priority to your partner as it is to you. That
way both of you keep each other going, giving support where needed.
* Create A Gym Environment
If you can manage to designate a room in your home for
just training, make it LOOK like a gym. Buy some comfortable exercise
mats, rather than exercising on a cold, concrete floor. Put up motivational
posters such as the ones you find at Successories, or before and after
pictures to remind you of how you want to look (and how you don't).
* Use Full-Length Mirrors
Very important to check out technique and evaluate your
progress. Beware, some mirrors will distort your physique - so pick
a good quality mirror. You get what you pay for.
No, you're not narcissistic just because you're looking
at yourself. You're making sure you're doing things correctly, safely,
and effectively. What's wrong with that?
You're in a program to get in shape, so how will you know
how well you're doing if you can't see the results? Be proud of the
fruits of your labor.
Call it what you like, but it's a good thing to feel good
about yourself and how you look.
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