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FITNESS ARTICLES
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How To Build A Cheap Home Gym
One of the main obstacles to fitness that many people give is its affordability. Fitness is big business and it costs money (sometimes a lot) to join a gym, or even a club or activity. Many people say they would like to have the opportunity to go to a gym, consult a trainer, and get in shape, but they simply cannot afford the membership fees.
For still others, the idea of going to a private gym can be intimidating for several reasons. Some people are intimidated by the unfamiliar equipment and feel dumb asking for help. Others feel as though they are too overweight and too self-conscious to get to a gym to work out among the “beautiful” people. It is a vicious circle when someone doesn’t feel comfortable going to the gym because they are not fit enough. In order to combat these two common excuses for avoiding getting healthier through both aerobic and resistance training, this article will outline how you can build an inexpensive gym in your home using both equipment and common household items to accommodate aerobic and strength routines that is cheap and as effective as a workout you would have to pay for at a private gym.
Resistance Training There are several reasons why strength (or resistance) training is so important, but the primary reason is to build lean muscle mass and build bone density, which weakens as you age. Building lean muscle is the only thing you can do to speed up your metabolism, which naturally slows over time. A strong metabolism helps not only keep excess weight off, but also supports your organ systems. If you want to, or are able to invest in some weight equipment, all you need are bar bells (you can usually get them in sets of three increasingly heavy weights), and/or a standard dumbbell bar with weight plates and collars to hold the plates in place. Instead of buying a weight bench, which can be difficult to store and is not multi-functional, consider buying an aerobic step. If you throw a thin mat over the step, you can use it as an effective bench. If you place risers on only one end of the step, it can also be used for doing crunches on an incline; and placing risers at both ends can make the step useful for dips, intensifying lunges, and calf work. If you are on a tight budget, a sturdy coffee table can be used (carefully) as a weight bench and the steps in your home can be used for leg strengthening work. If the cost of set of bar bells (these are the small weights that you hold in each hand) or dumbbell bar and weights (this is the straight bar that you can slide weight plates onto at each end) is prohibitive for you, then there are some cheaper options. Many sports stores sell what are called resistance bands or tubes. You can use these instead of weights to give your muscles a workout using isometric resistance. Once you build up your strength, you can increase resistance by doubling up the bands. If you are unsure how to use resistance bands, then go to the library where you can find books as well as videos that will instruct you on their proper use. There is no point in taking the time to work out if you are going to do it incorrectly. Still cheaper than resistance bands are old bicycle tubes. These can be used in the exact same way as fitness bands and tubes (the ones you buy in the store will differ only in that they might come with an instructional manual and maybe some comfort handles). Other household items that you can use in lieu of store-bought weights are milk jugs (filled with one gallon of water, they will weigh approximately 8 lbs.), water bottles, duffel bags or laptop bags filled with books, and PVC pipes filled with sand and stopped at both ends.
Aerobic Training
Combination Training Secondly, buy a machine that will give you benefits in both your cardio and strength training. Good examples of these are rowing machines (which work your legs, arms, back and abs), stationary bicycles (which work your legs and abs) and ski machines (which give you a full body workout). Another good investment for both aerobic and strength training is a punching bag. Most machines are not cheap, and you can be sure that you get what you pay for if you find a really cheap deal. Secondhand machines are usually a good bet, since so many people buy machines, use them twice and then cover them with dirty laundry. Scout yard sales, moving sales, the classifieds, secondhand sport equipment stores, and online communities such as the Craigslist for your area. It is easy to come up with excuses for neglecting your health and fitness, but if you take a look around, there are free opportunities everywhere to give your body the workout it craves. Soon, when you start to see the physical and emotional results, you will use the time you used to take to come up with those excuses to do an extra set and feel that much better.
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