Having a home gym is very attractive idea for anybody who likes to
regularly exercise at home. Home gym has many benefits when compared
with commercial gyms. In the home gym, one can exercise whenever one
wants, there is no time lost trafficking, there is no time lost waiting
for some other guy or girl to finish, there are no gym fees, it can be
accustomed to personal needs etc. On the other hand, home gyms require
space and money to buy and maintain.
Money for home gyms many consider to be the main problem, but in the
long run, you are actually saving money because you are not paying
monthly gym fees, you don't spend any money trafficking etc. So, when
building a home gym, consider purchasing equipment little by little,
month by month or even quarterly or annually.
Cardio Equipment
Depending on your personal preferences, cardio equipment can be in
the form of expensive, but durable and sturdy treadmill or elliptical,
or if you have ordinary bike, you can purchase a bike stand for just a
fraction of cost of good treadmill or elliptical.
Home foldable
treadmills cost less, especially self-powered models, and they are great
choice for people who prefer walking as the form of low impact, low
intensity cardio.
If you have good, heavy rope for rope jumping (and enough high
ceiling), you have all necessary equipment for good cardio workout.
Ordinary rope can be purchased in any hardware store for cheap.
If you like Martial Arts, good punching bag will build your strength,
stamina and burn fat tremendously. Punching bag can be used as warm-up,
as main workout, or to burn extra calories after main workout. Note
that if you have never used punching bag, it is highly recommendable to
find someone to show you how to actually punch.
To save space, punching bag can be stored away and mounted when required.
Exercise Equipment
Pull-up bars can be wall mounted, ceiling mounted, part of dip
station or squat cage, doorway mounted etc. Simple pull-up bars are
cheap and reliable – fix them somewhere on the wall and use them for
great back and biceps workouts with various pull-ups and chin-ups.
With just a few items – bike stand, rope, punching bag and pull-up
bar – one can make great full body workout that will increase strength,
stamina, increase muscle mass, burn fat etc. And in the case of circular
workouts, even full-body workout doesn't have to last more than 60
minutes. List of exercises that can be done using such equipment is
rather long: cycling, running, walking, rope jumping, bag punching and
kicking, various push-ups, various squats, various pull-ups and
chin-ups, burpees, various abs exercises etc. As one can see, plenty of
these exercises are bodyweight exercises and even if you are gym rat,
don't underestimate them.
Next piece of equipment that one should consider for home gym are
dumbbells – variable or adjustable dumbbells with proper stand. Variable
dumbbells save space and even money in the long run when compared with
ordinary dumbbells, but their initial price is relatively high.
Note
that with the pair of adjustable dumbbells only one person can exercise
at one time – with modern variable weight dumbbells this is not great
issue, since weight can be changed often in just a few seconds. Variable
or not, dumbbells are great for many exercises and it is nice to have
them.
Variable bench is often next piece of equipment to be purchased. This
bench must be capable of several decline and incline positions and of
course, flat position. When buying a bench for home gym, it is good to
choose a bench which have a stand for barbell and extension for leg
exercises (for quads and hamstrings). Such benches cost little bit more,
but in the end, they are worth that extra money.
After bench, one needs good, solid barbell with some weights
according to your needs. When considering weights, choose weight plates
with rubber coating. Rubber coating prevents rust to occur, they are
much quitter when used, protects walls and plates from getting damaged
etc. Also, consider weight stand to store your weights and some rubber
mats to put around your bench – your floors will last longer.
As one progress, squat rack is next to be obtained – it requires
space and strong floors, but for various squats, it is a must have
equipment.
On the other hand, if you don't have much room for various weights,
bars, barbells, racks etc., and you just need 'something' to work out
on, consider all-in-one
home gym exercise machine.
There are several types of them and most of them look like medieval
torturing devices, but in the end, they get their job done. Just don't
expect levels and type of resistance as if you are working out with
regular weights.
Home Gym Maintenance
Maintaining a home gym is rather easy. Each exercise machine must be
maintained as recommended by their manufacturer. This often includes
lubrication, changing pulleys, cables, batteries and similar.
Good AC unit is required for keeping proper temperature and humidity
levels. Be sure to regularly clean air filters on your AC unit, since
filters decrease amount of dust and other airborne particles in the gym.
Strong vacuum cleaner with various cleaning attachments for reaching
corners and tight areas is great thing to have. Such vacuums doesn't
have to cost much and can be a general home vacuum, like ordinary
Shark NV356e
or any similar vacuum cleaner. Once a week, clean entire area and if
you have time, clean the equipment with wet, disinfecting wipes. Maybe
this sounds too much, but clean home gym is more pleasant environment
for regular workouts than a dirty one.
Source
Whenever you are serious and start caring about your health the first
thing stuck in your mind is the required essential nutrition's and
their resources and here I am informing you about these nutrition's,
however the general nutrition's are vitamins, minerals such as calcium,
phosphorus, potassium, sulfur, sodium, chlorine, and magnesium except
these minerals we also require carbohydrate, fat, abundant amount of
water and the most essential one protein now you got it how essential is
the protein is? Now you will be thinking what the protein is and why is
so essential then let me remind you;they are one of the building blocks
of body tissues, and serve as a fuel source, but as a fuel source they
only contains 4kcal per gram which is quite less than the energy offered
by carbohydrate or lipids which contains around 9kcal. However the most
important aspect and illustrating virtue of protein from a nutritional
point of view is amino-acid's composition.
