HOME GYM SETUP 101
BY: Jon Ham

So you want to get some home equipment, but don’t know where to start? You may be surprised to hear that having your own area to exercise in the comfort of your own home can be very economical! Depending on how much you are willing to spend and how much room you have set aside for your new exercise area, you can have a fully functional exercise room all in the comfort of your own home. Here are some helpful suggestions depending on what type of budget you are on.

Starting with the basics, every home gym needs a few essentials. When I begin training people and they ask me what equipment they should buy, I recommend these pieces.

Fitness Ball! – This is the best tool in your new home gym. If you don’t’ have one already, Get one! You can use the ball for a ton of exercises or even your home office chair! Using the ball for your exercises is perhaps the best way to strengthen your core and enhance your balance.
A set of tubes or bands – There are plenty of uses for the bands, but be sure to get the ones with a door attachment so you can easily attach it to the door of your new home gym for exercises such as the row or reverse fly. There are a few different levels of tension, and I would recommend having each one on hand so you can use the correct tension per different exercises.

Stretching Rope – You can get away with using a towel for the stretches, but having a stretching rope on hand seems to remind you to do the stretches more frequently.

A Fold Up Mat is also a very useful tool for your gym. You can do your stretches, abdominal work, and many other exercises with this convenient fold up mat. You can also bring your mat to your back yard and exercise outside for some fresh, clean air and a change of scenery!

Heart Rate Monitor – I recommend my clients use a heart rate monitor each time they exercise to track how hard they are working. Tracking your heart rate and keeping your heart rate elevated are great ways to ensure you are working efficiently and effectively during your workouts. If you are at a plateau, this is a necessity! Push through your plateaus by working hard! Know each time you are exercising that you are working hard by tracking your hear rate. Polar heart rate monitors are most commonly used in the industry and I highly recommend them..

Another economical piece is a step stretch. This is perhaps the best way to stretch the calves, and great for your feet! If you have plantar fasciitis, chronic heel pain, or any foot pain this is a great tool for you. Using this tool every day can do wonders for your foot health.

You can have a fully functional home gym with these pieces, although you will have to find an alternative form of cardiovascular activity such as running/walking outside, swimming, or bike riding. I would recommend having a stationary bike or other form of cardiovascular equipment in the home in case the weather does not permit you to exercise outside.

If you have plenty of room in your home and want to get some more items in your home gym, you can take your training to the next level by purchasing some of these pieces.
A set of dumbbells are the next step. You can do so many different things with dumbbells, and if you are an intermediate to advanced exerciser, they are much better than using machines in most circumstances.
I recommend people use the ball as a bench, simply because it forces you to use your balance, core, and coordination for your exercises. There are a many reasons to use the ball as a bench, but there are many reasons to get a bench as well. Having a weight bench is a good idea, especially if you are using heavy weights.
Cardio Equipment is the next piece that I would recommend. If you don’t want to splurge, there are many ways to do your cardio outside for free, but in those winter months, a stationary bike or treadmill is a good idea. Running on a treadmill is much easier on your body than running outside. For this reason, I prefer Landice treadmills simply because they have a great warranty. For other needs, an elliptical machine is a great piece that is easy on the hips, knees, and other joints. If your knees are the problem, a recumbent bike is most likely going to be your best bet.
Place your cardio equipment in an area of your house that you will use it! Have a television to watch so you can get your cardio in and watch the news at the same time! Having a treadmill or bike in the garage is a bad idea. It gets cold in the garage, and it is much more likely to collect dust than if it were in the home. Make it inviting and easy to use your new equipment!
As for a home gym, there are a plenty of them out there, but Body Solid is a very economical way to go without compromising quality. A Multi – station gym is going to be your best bet, especially for people just beginning an exercise program, or for people that are physically limited in any way. I think the body solid exm-4000s Multi Station gym is a fantastic piece! Of course it depends on the actual space you have available, but there are plenty of different home gyms that will meet your needs. Take a look at each one and decide which fits your space requirements and your budget.
As you get more advanced, or if you have a trainer coming to your home, you may consider a cable crossover system. These are great for functional training, but they can get complicated, hence the need for a trainer.

I hope this helps, and if you have any questions, e-mail me!