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The Bike - Make sure you pull up and push down every
revolution keeping your ankles and hips in line with the knees.
The
Stepper - Put your weight on the whole of the foot and not just on the
toes. Don't step the full range but size the steps halfway between the top
& bottom points.
The Rower - Always start in the bent
forward position. Keep your arms straight using your legs to start the drive
Remember to keep the lower back braced so you stay in position. Having started
push back with your legs and straighten the back, thus allowing your arms to
bend as you bring the bar forward moving past the knees.
Once the handle is
near your stomach, your legs should be straight and your body tilted slightly
backwards. At this position the drive is finished. To return to the start
position, stretch the arms rocking the body forward and pivoting at the hips.
Don't jerk. Use smooth, flowing movements.
The Home Gym - Going
to the gym is no longer the only place to take exercise. Setting up a home gym
is easy but should be geared to your needs. Buying an all-singing, all-dancing
elliptical trainer is a waste if it is destined to become the most expensive
coat hanger you have ever owned.
What ever your requirements there is a
piece of home equipment to suit both you and your pocket. From the simplest
rubber resistance bands to high-tech treadmills and multi-gyms, we have the
means to set up your own home gym. What you purchase for your gym depends on
your budget and training needs. Remember to choose equipment that helps you
reach your own specific fitness goals. The most basic gym equipment should aim
to improve cardio-respiratory fitness and strength training. You need items
that will give variety so you don't get bored.
The first and most important
thing to ask yourself is, are you going to use the equipment?. Before
you buy remember to make sure you choose what matches your needs. Opt for
adjustable machines. Remember you get what you pay for. It really is worth
investing in well-designed, durable training aids. Ask for advice.
Only
spend as much as you can afford. However, don't try and save money as it
may prove to be false economy. On the other hand you shouldn't necessarily opt
for the all-singing, all-dancing machine with the sophisticated computerised
programmes and displays - they may be too complicated. Check for
easy-to-operate controls, whether the equipment can be folded and stored and
whether it is comfortable to use.
Where is your home gym going to
be? - Have you thought about it properly?
Make sure you have enough
room. Check the floor space available. You shouldn't feel constricted when
exercising and make sure there is plenty of ventilation. If there are no
windows in the room invest in a powerful fan. You need to see what you are
doing, especially if lifting heavy weights. A large mirror and good lighting
can give a sense of openness.
Floor covering is important. Non-slip or
thick carpets are a must if using free weights. Treadmills are better placed on
rubber matting as carpet fibres can clog the motor.
What type of
equipment should you look to buy?
If you don't have the space or the
budget for a gym you can still exercise. Resistance and cardio tools are ideal,
especially for someone who is just starting to exercise. Investing in a good
fitness video or just increasing walking and jogging is good aerobic exercise.
Soft weights are ideal for home use. They can be used as part of a programme
aimed at a body-sculpting workout.
Body-Bars, AB Toners and even a
good quality skipping rope for aerobic exercise can be used for an all
round work-out. Other such aids are a step, small weight sets and a
multi-purpose ball.
All these usually come with instructions on how to use
them Another piece of good aerobic workout equipment is a small trampoline that
aids muscle toning and strengthening. Cycles, riders and rowers give good
cardiovascular workouts.
If you are serious about setting up a home gym
then expect to invest £2000-£3000. This sounds a lot but, this
one-off layout on equipment that, should last 10 years, can be used by the
whole family and compares favourably to the cost of 2-3 years membership of a
local health club. Equipment such as this is a long-term investment. Only buy
what you like and don't be influenced by cheap gimmicks or marketing ploys.
For a good cardiovascular workout invest in a quality treadmill. Top
brands have often become field leaders because they offer quality at an
affordable price. Treadmills, rowers, steppers, cycles, elliptical trainers and
multi-gyms with weights offer a wide variety of exercises and training
techniques.
If in doubt - ask.
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Author: Ann Brady
Copyright www.exercise.co.uk
2001
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Copyright Exercise, Fitness & Leisure 2001
No information on this site can be used for commercial purposes without the prior approval
of E.F.L All rights reserved
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