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We all know we need to exercise regularly. Exercise relieves stress, helps with sleep, and improves cardiovascular health and overall quality of life. We’ve all heard how exercise increases endorphins, brain chemicals known as neurotransmitters that act as natural mood enhancers. As we age, exercise becomes even more critical to enhance circulation, prevent weight gain, strengthen our skeletal system, and decrease risk of disease.
We know these things. The challenge is finding the time and self-motivation to take that first step. This often means figuring out what works for you. While some people like exercising alongside others in crowded gyms, many people prefer to workout in the relative comfort and the convenience of their own home.
Exercising at home is a great option for those who don’t have the time to get to the gym, hate waiting for equipment to be available, or who prefer not to bend, twist, and squat in public. A home gym will likely be more sanitary and eliminate the monthly cost of a gym membership. But there are startup costs in designing a home gym. For instance, it is important to buy quality equipment, and, ideally, you will work with a certified personal trainer to learn how to use the equipment properly and to adopt good form to prevent injury. Form follows function and is one of the most important aspects of your exercise program. You should also talk to your doctor before beginning any exercise program.
You can spend anywhere from five hundred to well over twenty thousand dollars in acquiring equipment, but there are certain pieces of equipment I recommend.
1. You need a yoga/exercise mat for floor exercises like sit-ups and planks.
2. For cardio, which is critical for heart health, I recommend a jump rope, a stationary bike (or stand to transform your daily rider into one), a treadmill, or elliptical.
3. I am a fan of the TRX suspension trainer, which can condition your full body using your own bodyweight. It can be attached to any door frame making it very space efficient and can be used indoor and out.
4. A set of dumbbells is used to build strength. I recommend the power block because it allows you to use multiple weight amounts while using the space of one set of dumbbells.
5. For a more elaborate piece of equipment that will allow you to train all muscles of the body, I recommend an all-in-one machine like the Inspire Fitness M4 Home Gym.
6. If you are using free weights, you’ll need a bench, but please be aware that using free weights without a trainers supervision can be dangerous.
7. Other optional equipment includes medicine balls, sand bells, and a bosu ball, which is a great balance trainer and will challenge your muscles in a different way compared to flat ground.
With these pieces of equipment, or even just some of them, you can get started at home and exercise your way to better health.
Matthew Green is a Certified Personal Trainer and holds a B.S. in
Kinesiology from the University of Maryland, College Park
From Vol. 5, No.2 2014
Annapolis Home Magazine