Home Gym Guides

Bowflex SelectTech dumbbells are a wonderful new innovation for the home gym that simply make working out with free weights a breeze. Dumbbells are the best tool for muscle building, even better than a straight bar and much better than a resistance machine. The makers of the original Power Rod technology and the new Bowflex Revolution have now used their creativity in the free weight arena to come up with a truly clever idea in the Bowflex SelectTech.When it comes to resistance training, serious fitness enthusiasts know that nothing beats free weights. In order to keep good form, the body must employ numerous stabilizer muscles, which keep the limb steady while working it against the resistance. Strength training machines are often more inclined toward isolation exercises, by keeping the movement restricted throughout with the use of mechanical assistance. Though this can show large gains when first starting, a plateau is often reached after awhile that will have developing body builders switching over to free weights.

Free weights, however, also have some disadvantages. One of them is that the likelihood of injury is much higher than with a machine, because the same range of motion that leads to muscle development, could potentially tear a ligament or put undue stress on a joint, if the exercise is not conducted properly. This is especially true of exercises that use a lot of weight, like bench presses or squats. The only real way around this is to work up carefully and slowly to the big weights, always keep correct form, and use a spotting partner if possible.

The second big disadvantage to free weights is the need for a large number of weights, and a fair bit of room to keep them in. This is where the new Bowflex SelectTech dumbbells come in. These dumbbells have the classic dumbbell shape, of two weights on either side of a handle. The big difference is that instead of having to either remove and replace weight plates, spinning off the threaded collar each time, or grab from a huge rack of dumbbell pairs, the SelectTech dumbbells use a dial to set the weight, then when you lift the appropriate amount of weight is attached to the handle and whatever you aren’t using is left behind.

What this means is that instead of needing a huge rack of dumbbells, usually at least 10 pairs, you simply have one set of handles and the various weight plates. But unlike standard weight plates, the SelectTech sits neatly in a tray, and without the need of threading a collar each time the weight can be changed in an instant.

This is especially advantageous to those who like doing circuit training. Circuits are a combination of aerobic and anaerobic workout, so that the heart rate is increased at the same time muscle is worked. Generally circuit training requires jumping from set to set without any pauses in between, and unless you have a professional dumbbell rack this is near-impossible with a standard adjustable dumbbell. The Bowflex SelectTech makes it easy.

The dial on the Bowflex dumbbells allows you to switch from 5 to 52.5 pounds in an instant. All that you need to do is rest the dumbbell back in the tray, set the dial to the appropriate weight, and lift it out again. It is that easy. The trays keep the unit compact, and the dials keep the changeovers fast, so it is really the best of both worlds and a really great innovation for the home gym.

Like most Bowflex equipment, however, the SelectTech dumbbells are expensive. However, a full set of dumbbells will cost you as much, and used dumbbells are in demand, as anyone who has scoured Ebay or Craigslist will know. So if you are going to spend upwards of $300 on a set of dumbbells, you should take a good look at these.

It isn’t all that often that a truly useful innovation is created for the home gym market. Often, what is touted as a breakthrough is often some gimmicky retread of someone else’s idea. Bowflex has consistently looked at some of the barriers that exist to working out at home, and found clever ways to address them. The SelectTech dumbbells are designed to get around two of the problems with using free weights at home - the need for lots of space and the need for speed in switching weight - and succeeded admirably.

As a certified fitness trainer, I usually get asked what’s the best type of equipment for a home gym. In the past I’ve informed the person that such and such a brand is good for various reasons. Don’t get me wrong, there are some great quality pieces of affordable home gym equipment that will get you in fantastic shape, but lately my answer to people as to the best piece of equipment for a home gym has been.. your own body using bodyweight exercises.When one thinks of bodyweight exercises they usually think of pushups and perhaps chinups. They also think that bodyweight exercises are good to “just stay in shape.” Nothing can be further from the truth.

Bodyweight training can completely transform your physique when done correctly. If your goal is weight loss, bodyweight training can get you to that goal. If your goal is to build muscle, bodyweight training can do that as well.

One of the benefits of bodyweight training is that the gym is always with you. Anywhere you go, you have access to “the gym.” I’ve done chinups on playground monkey bars while my daughter plays. There is always something available to push off of or pull up on.

If you have the room in your home, I highly recommend a piece of equipment usually called a “power tower.” This is a self standing unit that allows you do chinups, dips, pushups and leg raises for your abs. This one lone piece of equipment, which doesn’t take up much room, can transform your body.

It is the one main piece of equipment I use in every workout session. As a matter of fact, I’ve sold most of my home gym equipment and rely mainly on my power tower for a complete upper body workout. In my opinion there is no other exercise that compares to dips and chinups for the upper body.

What about exercising your legs you may ask? Bodyweight squats are great for your legs and for a challenge you can do them one leg at a time. There is another little torture device I own called the Roman Chair Squat Bench that allows amazing bodyweight squats to be done with little space. That is for another discussion however.

Although all you need is your bodyweight to get a good workout, there will come a time when your own bodyweight doesn’t offer enough resistance to make the workout challenging enough to promote muscle building for example.

Sure you can just keep doing more and more reps each workout but if you goal is to build some muscle you will need to keep the reps under 15 and if your bodyweight is not enough, you’ll need to add resistance somehow.

This is where a weighted vest and/or dip belt comes in handy. A dip belt is just a leather or fabric belt that hangs around your waist with chains in the front to hold weight plates. This will allow more than enough resistance to be added to make dips and chinups more challenging. The weighted vest can be used for pushups and squats.

So for a few dollars you have all you need to get in tremendous shape. I can hear some people now wondering where are the curls, the tricep exercises, and so on. How will I get huge biceps if I don’t do my million curls?

Trust me, if you can do chins with your bodyweight plus an additional 50lbs - 100lbs around your waist, I can guarantee you will not have small biceps.

All that’s left is to design a routine based around pushups, squats, dips and chins. Although there are other great bodyweight exercises, these are the most basic for most people to do safely and easily. Other bodyweight exercises like handstand pushups will blast your shoulders but that is a bit more advanced and out of the scope of this article.

A routine can consist of bodyweight squats, dips and chins done 2 - 3 times a week. Just like any weight training routine, more is not better. You need time to let the muscle recover so 2 - 3 times a week is more than enough. Especially when you start to add resistance to the exercises.

If your goal is weight loss, bodyweight training can do the trick while still buidling some muscle along the way. All you need to do is take less time between sets in order to activate the fat burning process in your body.

For example, if you do bodyweight squats for 5 sets of 25 reps with very little rest between sets, I guarantee your heart will be up and you’ll be burning fat. Same thing goes for dips and chins. Take less time between exercises for fat burning and take more time to recover when muscle building is your goal.

I hope you can see the benefit of bodyweight training in terms of overall health and cost effectiveness. You don’t need the latest home gym or infomercial product to get in fantastic shape. As a matter of fact all I do these days are bodyweight based routines and at 45 I’m in very good shape as you can see if you visit my website.

Now go and pull yourself up on something.

We all would like to lose weight and get in shape with a minimal effort. That’s how the fitness informercial makes billions per year, promising miraculous results without breaking a sweat.If you are not fooled by their claims then you know you have to work at getting in shape and losing unwanted pounds. So where do you go for a challenging workout? If you are into walking and running, during the temperate seasons you can get your cardio exercise in the great outdoors.

But to get a total workout that is not limited to moderate weather, you will need to either join a gym or equip your home with fitness equipment. The major advantage of a home gym is convenience. And it is convenience that can result in a more focused exercise regimen. Home gyms are growing in popularity. In 2000 over $6.7 billion was spent on home fitness equipment.

Granted health clubs have the advantage of working out with other like-minded individuals. And if you are the type of person that needs inspiration from others, the health club provides that environment. Of course, for singles it is a great place to meet the opposite sex.

The disadvantages are time wasted driving to the health club, waiting in line to use equipment and costly membership fees. I personally like to work out first thing in the morning. My time is limited due to my work schedule. The extra time required to drive to a health club would deter regular workouts. Exercise for me is not a social activity. I want to burn as many calories and strengthen as many muscles in as little time as possible. In my case exercising at home is more practical.

Designing a Home Gym

If you decide that working out at home makes the most sense, the first consideration will be the location. You may choose the basement. But if it is dark and damp, this is not an inspiring environment. Another consideration is an extra bedroom or part of a family room or den. You want an inviting location that is well ventilated and provides sufficient light. For those that like to keep up with the latest news or the soaps, a room with a television would be appropriate.

If lack of space is a consideration, there is fitness equipment like folding treadmill or compact home gyms that minimize required space.

Selecting the Proper Equipment

In determining what fitness equipment to purchase, you need to define your goals and consider the type of exercise machines that can help you reach those goals. Numerous homes are littered with unused exercise equipment that substitutes for clothes hangers. Too often people buy informercials equipment that is that latest fad. They discover that the exercise bores them, and that the equipment is poorly built and does not deliver on the promises.

Another common mistake is buying cheap equipment that provides an unsatisfactory workout and frequently requires repair. This is particularly true when purchasing a treadmill. A cheap treadmill is unstable, noisy and can be a shock to your joints.

There are tips on buying various types of fitness equipment:

Treadmills

For walkers and runners a treadmill is a logical choice. And the good news is the recent models are built for endurance and a pleasurable cardio experience. A Treadmill is the most efficient equipment to burn calories and lose weight, that is why they are the most popular.

You’ll want a treadmill with a motor that is continuous duty with a rating of at least 2.0 HP. Continuous duty motors give you constant maximum power. Non continuous motors are unable to run smoothly for an extended period of time.

Select a treadmill that accommodates your stride with an adequate length and width. The deck should be at least 18″ x 53″. If you are a runner and tall, you may want to consider a “stretch” model. The deck should have a reasonable amount of cushion for minimal impact on your feet, ankles and knees. Several manufacturers offer extra thick cushioned treadmills as an option.

For variety you’ll want a treadmill with incline control and computerized programming. Incline control simulates an uphill climb, while the electronics can be programmed to create a diversity of running or walking experiences.

Home Gyms

Multi-station home gyms provide health club quality strength training in the comfort of your home. Depending on the model you can get over 50 exercises. A home gym offers a complete strength building workout for the entire body. And as the name implies, multi-station home gyms allow for more then one person to workout at once.

Look for equipment that has a natural resistance feel. The quality of the cables and pulleys will make the difference and will guarantee longevity. That smooth feel is usually lacking on so-called home gyms that rely on bands or bows rather then actual weight racks. In addition, you want a gym that has ergonomic features. The shape and location of pad, pop pin and pivot point should feel natural.

Elliptical Trainers

Elliptical trainers offer a no-impact workout that exercises numerous muscle groups. This is achieved through the dual cross-trainer arms combined with the foot pedals. Elliptical trainers provide the following advantages:

Time Efficiency - The dual action of arms and legs optimizes energy expenditure. Requires less time to achieve more results.

Weight Bearing Exercise - Builds bone density and burns calories more efficiently. Inhibits the onset of osteoporosis.

No Impact - Safe for joints. Ideal workout for people with back, knee, hips and joint problems.

Low Maintenance - Less impact means less wear and tear.

Small Footprint - Does not take up valuable floor space.

As with treadmills, elliptical trainers vary from K-mart specials to health club quality. It is important to find a motorized machine that has a natural stride and is built to last.

Stationary Bikes

There are two choices of bikes, upright and recumbent. Recumbent bikes have pedals set horizontally in front of the seat. Body alignment tends to be more comfortable and natural on a recumbent bike. Either will give a good cardiovascular workout.

As with treadmills, quality bikes will offer computerized programming. This can make your ride more challenging and enjoyable.

This is a just a short list of potential home fitness equipment. It can be supplemented with free weight, steppers, aerobic videos, rowing machine and countless other products.

Determine your goals (lose weight, build strength, etc.), then narrow your search to the appropriate equipment. The selection needs to be based on what will work for you, not what will be the best for hanging laundry.

Everyone can benefit from exercise and good nutrition. Most women know that the right combination of exercise and nutrition can result in fat loss, increased muscle strength and improved energy. Regardless of at what age a woman becomes physically active and aware of good nutrition, the rewards of a comprehensive fitness program are tremendous and extremely beneficial. Once you decide that you actually wish to change to a healthier lifestyle, a fitness program can be a great way to get into shape. With so many options available, how do you decide which fitness program is best for you? Exercise equipment can be costly and take up a lot of space, especially when it goes unused. A gym or fitness center membership can be expensive and inconvenient; most women are busy enough without taking the time to travel to a health club. Luckily, there is no better place than in the privacy of your own home for reaching your fitness goals. With so many options and varieties of home fitness videos, books, and exercise equipment, the problem arises of how to choose the right home fitness program. You do not want to spend thousands of dollars on some fitness gadget that will gather dust or make a new clothes hanger. Exercise videos can be boring. And with a woman’s busy schedule, who has the time or energy to read all of those books? Exercising at home is perfect because it can easily fit into your schedule and your budget. Anyone considering an exercise program should contact her physician to be sure the fitness program is compatible with her health. In addition, it is important to include these essential components for an effective fitness program: strength training, flexibility, cardiovascular training, and balance. Strength training can increase muscle strength, coordination, and metabolic rate. This type of exercise uses free weights or resistance bands to help target and tone your muscles. Strength training has also been shown to improve bone health and reduce the risk of osteoporosis. Flexibility training or stretching exercises can increase the physical performance of your body and general health. This component of a complete fitness program is often overlooked. Flexibility training can help to reduce your risk of injury, improve your posture, and even reduce post exercise muscle soreness. Cardiovascular exercise is integral for healthier heart and lungs. Although some place more emphasis on weight training for muscle development, it is important to remember that the heart is a muscle too and needs to be conditioned through regular aerobic activity. Balance is crucial to our bodies, and becomes more important as we age. As we become older, our balance can become compromised. Improving coordination and balance through exercise can prevent falls and allow our bodies to function more efficiently. Although it is a great start to having more energy and improving the quality of your life, a good exercise program alone is not enough to complete your change to a healthier lifestyle. We have all heard the adage, “you are what you eat.” Every woman needs to be aware of food and nutrition, key factors to be incorporated with comprehensive exercises for a complete fitness program. Do not eliminate food groups from your diet, rather become aware of healthy eating and good nutrition to complement your exercises. There is a program that will have you fit, healthy, and bursting with energy. A unique home fitness program designed especially for women is available. Sisters in Sneakers includes all of the essential components of a complete home fitness program for exercises and nutrition. When you exercise at home, the fitness program you choose must keep you motivated and interested. Sisters in Sneakers proves exercise does not have to be boring. Sisters in Sneakers allows you to vary your exercise routine to keep you out of an exercise rut and on your toes while conditioning different muscle groups. Even with the best women’s home fitness program, sometimes the going gets tough when you are all alone. Sisters in Sneakers gives you the opportunity to connect with a fitness partner for friendship and to offer encouragement to each other, increasing the chance that you will succeed to achieve your fitness goals. Physical activity and good nutrition are two of the best gifts you can give yourself. Praise yourself for making a commitment to a healthier lifestyle, conveniently and affordably in your own home with Sisters in Sneakers. Sisters in Sneakers is creating a new generation of lifetime movers, one woman at a time. A unique home fitness program is available only at http://www.sistersinsneakers.com. To begin your journey to a healthier lifesyle with a complete women’s home fitness and exercise program visit www.sistersinsneakers.COM