Although working out at home can prove to be an economical and practical approach to getting into shape, it can also become costly and ineffective without proper thinking.
“You need to have a very good idea what you want to accomplish,” says Jeremy Koerber, fitness center manager at BJC WellAware Center, located on the Barnes-Jewish hospital campus. “Why are you purchasing what you’re purchasing? What are your goals? What is your fitness level?”
After outlining your goals, Koerber recommends the purchase of the following five items for everyone’s home gym:
Resistance tubes: This inexpensive equipment can provide the same range of motion resistance exercise routines as free weights or machines. “If you’re strength training on a budget, a good set of resistance tubes is a good purchase,” he explains. “You can get light resistance, medium resistance, hard, or extra hard. They’re portable and inexpensive. You can even wad them up and travel with them.”
Stability ball: “A quality stability ball is an excellent and quality tool,” he says. “It not only conditions core muscles, but it also works with leg exercises, upper-body work, and balance work. It’s inexpensive and versatile.”
Bench: “A solid bench might cost at least $150, so if you learn to lift weights on a stability ball, then you won’t need a bench,” he says.
Dumbbells: “Go to local discount store and pick up a set of 5's, 8's, and 12's,” he says. “If you need to go higher than what the department stores have, go to a specialized sports store.”
Quality Shoes: “A good pair of quality footwear is a must; never go cheap there,” he says. “It’s like a good quality set of tires on a car. It’s your life in your hands. People with hip, knee, and ankle problems usually went to a department store and bought a pair of shoes on sale, and the shoes didn’t fit the structure of the foot and they ended up injured and their performance dipped.”
When it comes to purchasing a cardio machine like a stationary bike, elliptical, or treadmill, Koerber recommends trying out the equipment like test-driving an automobile.
“A good in-home model with a warranty probably costs $1,500 to $2,000 minimum,” he explains. “Use sources as Consumer Reports to look at different products.
“I also encourage my clients to put on workout clothes and use the equipment in the store. If you plan to use a treadmill for walking, walk on it. If you’re going to use a treadmill for running, run on it. You want something with a sturdy frame and not jerky, rattling, and massively annoying when working out.”
Koerber advises against the use of all-in-one universal machines, citing the expense and sheer size. “And with the money you will save from not buying a universal machine, consider hiring a quality fitness professional to teach you how to use all of the equipment in your home,” he says. “With a personal trainer, you’ll reduce the risk of injury, you’ll get more out of the equipment, and you’ll likely get better results.”
Additionally, Koerber says finding a spacious, ventilated, and properly lit area for workouts is critical. It’s also helpful to have a stereo or television nearby to listen to music or play a workout DVD.
Other resources:
http://sportsmedicine.about.com/cs/conditioning/a/aa121803a.htm
