Live Healthy & Happy
published in the American Journal of Preventive Medicine shows that keeping a food diary may double your weight loss efforts.
Register for a free SparkPeople account & make losing weight easier!
Getting Started Guide
Dining Out Guide
Motivation to Move
Strength & Toning
Get Back on Track
Health & Wellness
Health & Wellness Options:
Cold & Flu
High Blood Pressure
Irritable Bowel Syndrome (IBS)
Pregnancy & Postpartum
Lifestyle Center Options:
Beauty & Style
The SparkPeople Blog
Fitness & Apparel
Access hundreds of thousands of recipes that are healthy and easy to make. Get full nutrition info for every recipe and track with one click!
Today's Featured Recipe:
Baja Fish Tacos
Join Now for Free!
Getting Started Guide
Site Tour Videos
Frequently Asked Questions
Member Comments for the Article:
Get Fit Without Leaving the House
Home Gyms are Practical and Affordable
Leave a Comment
Return to Article
One of the best ways to exercise at home is martial arts. All you need is a space where you can move; it can be on carpet or a hard floor or grass or whatever you have; flat surface, up and down a staircase, or about anywhere. Martial art movements employ the entire body, with certain areas being the main focus of certain movements; all of them start with and strengthen the midsection, and together they provide an exceptional whole-body workout. They can (and usually should) be done at a very high intensity, with a cycle of intense activity and rest; this gives you a lot of exercise in little time, but can be done over a greater length of time if you want. Resistance comes from velocity, with the practitioner always trying to move faster. They can also be done very slowly, as in standing on one foot while going slowly through a kicking motion with the other; this exercises the muscles that stabilize the knee (among others), which can prevent knee injuries. They are a very good meditation too. And you get more bang for your proverbial buck, because in addition to their exercise value, they also leave you better able to defend yourself and your loved ones if you are ever forced to do so.
I began my journey to wellness as a morbidly obese woman. I had two fake knees, buckets of doubt and angst, and zilch for inspiration and motivation. All the nonsense I filled my head with held me back from doing the work, mentally and physically, to change my life's trajectory. Initially I purchased DVDs and walked with Leslie...I shed some pounds as I gained some strength and confidence. Next, I began exploring YouTube and working out at home with some amazing personal trainers: Jessica Smith, Shelly Dose, and AngieFitnessTV. SparkTV is also loaded with individual workout options that take working out at home to another level. Seriously, how can you argue with or beat free?! My workout space is a 6x8 ft section of floor in my family room...minus my kitchen peninsula, stools, and other furniture. My point being it does not require oodles of room or equipment. I stow all that I use in a small cupboard, except for my step, BOSU, and stability ball. I workout at least five days a week, and often I do a different workout each time. Invest in yourself and your health...limitless options and possibilities. Exercise your strong, becoming fit at home is a worthy endeavor...your only limitation is you.
WRONG WRONG WRONG. The only reason anyone should be paying THAT much for a dumbbell is because they are either unwilling or unable to shop around or they have few stores in their vicinity. As for the submission that you pay more as the weights go up , several of the stores in my city (the "real" fitness stores) charge a fixed amount PER POUND ( it is was $1 CAD per pound at one store today) for ANY fixed weight dumbbell.
\Even Wal Mart was as cheap or cheaper. That was where I got my 20 and 30 lb dumbells,
I do have a treadmill which I have been using but when I need a break, I just get off and do some aerobic moves to whatever music I have going on my i-pod. I have had a stationary bike for years (that has hardly been used) but find I can't spend more than a couple of minutes on it right now without my heart rate quickly exceeding my upper limit (80%). I may be able to use it eventually. I used to enjoy the recumbent bike at the gym. A number of years ago when I was doing a weight program regularly, I purchased dumb bell sets as I needed more challenging weights so I have 3, 5 8 and 10 lb plus a set of 2 lb that my daughter left behind which I sometimes combine with the 5 lb weights. A Swiss ball and yoga mat (also left by my daughter) plus resistance bands I purchased a few years ago (have hardly used and recently found) complete my small equipment "arsenal" We have a large finished room in our basement (mostly empty) which has become my workout space.
And the rebounder! Can buy fold up ones or just put it against the wall when done. I love to use mine when I watch TV sometimes
Need a lot of room at home to do the machines. One machine probably wouldn't suffice, the expense for more than 1 is hard to justify, as so many people buy a machine and are not satisfied with the overall results it provides. Eventually, again for many people, a machine sits idle. Easier and less expensive to go to a gym and use the variety of machines there.
And you can exercise for free, at home too!
When you're done with those plastic milk cartons, wash and dry them. Set them on your bathroom scale, and fill bottles with soil, mulch, rocks, or even water will do. You can easily make a five pound weight...voila you have dumbbells, complete with handles!
Use the stairs in your house as a STEP. Put on some music, and do basic STEP exercises!
And here's the best one.
Open your front door, and get out and walk!
well done. easy but lazy
I haven't seen a REAL universal weight machine since college.
I actually got a good treadmill and elliptical machine from Wally World and paid only $400 for both! - Delivered to my home for free - though I had to set them up - they are fordable and convenient.
My home gym consists of dumbbells, exercise bike, exercise mat and lots of exercise DVDs. I'd like to add a bench to that eventually, and heavier dumbbells as my upper body strength increases. But I'm a huge fan of body weight exercises: Keeping it simple, eh?
You can also use your own body weight without having to buy equipment. Modify a strap with a belt or rope; broomstick placed on two chairs while laying down to pull yourself up, etc...
In my "perfect" home gym, I would include a small wall mount flat screen tv and a dvd player. When I get a little bored with my home program, I grab the laptop and play one or two of Nicole's videos just for a change.
I have a set couple of sets of dumbbells, a mat, a ball, and a resistance band. I have found I can follow just about any routine online with these pieces of equipment. Rather than having a piece of cardio equipment, I use online videos (free!). Jessica Smith is a great resource. I found I get bored trying to stay on a treadmill or other machine for a long period of time.
I have two sets of dumb bells and a thick mat. We used to have a treadmill, but I've never enjoyed walking on one. I prefer walking outdoors, year-round. Tracked my 1500th mile on SP last month! I work out with Gilad's Bodies in Motion and Total Body Sculpt everyday. They incorporate aerobics, body-weight, and free weight routines, and are free! I've saved them (almost 100 episodes) on my DVR, but they can also be downloaded online. I've lost over 50 pounds, and improved my strength and flexibility.. oh, and I turned 58 today!
Leave a comment
to leave a comment.