Create an At-Home Gym: Essential Fitness Supplies
What’s keeping you from the gym? Whether it’s job or family obligations, there are plenty of things that can derail your exercise goals. To make workouts as convenient as possible -- and increase your chances of getting them in -- it’s helpful to have some basic and inexpensive exercise equipment on hand at home.
Remember that your workout should include both cardio and strength training. The key to an effective cardio workout is simply getting your heart rate up. Understandably, not everyone has it in their budget to spring for a treadmill or an elliptical machine. Some good options for getting a cardio workout without any major equipment include jogging, jump rope or an exercise video that provides a good cardio workout.
For at-home strength training, pick up these two practical tools:
At-home fitness tool No. 1: Dumbbells. You’ll want a set of heavier ones you can use when working larger muscle groups (like your legs during dead lifts or weighted squats or lunges) and some lighter weights for working smaller muscles (like your shoulders during an overhead press).
At-home fitness tool No. 2: Resistance bands. Look for a stretchy band with a handle at both ends, which can be looped around a secure point or placed beneath your feet. It can be used for a variety of toning exercises.
For example, to do an overhead should press, place one or both feet in the center of the band. Holding a handle in each hand, bring your hands up beside your shoulders and press up, straightening your arms. The amount of resistance you’re working against depends on the tightness of the band: he greater the tension, the harder the exercise.
At-home fitness tool No. 3: A mat. If your workout area isn’t carpeted, you’ll need a mat to provide cushioning for exercises that involve lying or kneeling on the floor, such as sit-ups, crunches and push-ups.
Here are a few of my other favorite tools that can help you add variety to your workouts and challenge your muscles in new ways:
- Stability Ball: These inflatable balls are great for strengthening your abs and core muscles. You can use them to make basic core exercises, like crunches and planks more challenging because of the instability: Try holding a plank with your forearms on top of the ball and extend your legs straight out behind you. Challenge your core muscles to stabilize you while you work your shoulders by sitting on the ball and doing an overhead press with dumbbells.
- Sponge Ball: Like a mini stability ball, these smaller inflatable balls are about nine inches in diameter. Want to tighten and tone your inner thighs? Place the ball between your thighs just above your knees and squeeze it tightly as you do squats. For extra burn, hold the squat and pulse your knees together.
- Medicine Ball: Available in a variety of weights, medicine balls can be used to add resistance to body weight exercises, like weighted sit-ups or lunges with torso rotation. You can also use them to build upper body power and strength by throwing and catching them -- either straight up in the air or back and forth with a partner.
- Foam Roller: Like getting massages? This is a much cheaper alternative that provides similar benefits for your muscles. Place this firm foam cylinder underneath a tight muscle or muscle group (like your hamstrings), placing as much of your weight on the roller as possible to add as much pressure as you can tolerate. Roll back and forth over the cylinder to work out knots within tight muscles.
- TRX: If you’re looking to splurge, this suspension training system costs around $200 and consists of two long straps that you attach to a stable surface, like a doorframe. Using your own body weight and gravity as resistance, you can do hundreds of different exercises by holding the handles or placing your feet in the foot cradles. These exercises work your entire body and great for building strength (especially in your core) and improving balance and flexibility.
Don’t have any equipment at home right now? Try this quick and effective equipment-free workout.