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Building The Perfect Home Fitness Center By Auburn Cecil After turkey, dressing and quite a few splurges at holiday parties, it’s the time of year when many begin thinking about a new exercise program. During the summer, just living at Smith Mountain Lake can help keep us fit. Swimming, walking and water skiing become the daily workout for many, but that changes during the colder months. While our growing area now offers a variety of exercise venues featuring everything from the YMCA to Jazzercise, many Lakers are considering the convenience and privacy of creating their own home fitness center. Creating a home fitness center can be as simple as purchasing a versatile exercise machine. But, many are opting for more elaborate set-ups – and maybe even a mirrored wall or two. The key to creating the fitness center that will work for you is combining aerobic and strength training options that are both enjoyable and challenging. Here are a few tips. Getting Started 1. Identify your fitness requirements: The equipment should suit the interests and fitness level of as many members of the family as possible, so you should be able to increase the resistance, incline or duration of each piece. Your chosen activities should be enjoyable, and yet challenging enough that you’re able to progress to higher levels. Remember: Don’t purchase anything you will get bored with. 2. Choose your aerobic equipment: There are a variety of options for an aerobic workout. Treadmills, exercise bikes, stair steppers and climbers, and elliptical machines are all popular. These machines offer different impact levels and toning options. Stair steppers are designed to concentrate on the legs and hips, climbers work out the upper and lower body, and elliptical machines are designed to work out the upper and lower body while reducing the impact on the knees and joints. Of course, for a basic aerobic workout, all you really need is a good pair of cross-trainers and a jump rope. To improve aerobic fitness and burn calories, the equipment’s resistance should be low enough to maintain your workout for at least 20 minutes of smooth, continuous motion. For all-around fitness you can also choose equipment that will work your heart and lungs, while also working your muscles. One example is the indoor rower. 3. Choose your Strength Training Equipment: More resistance is required for strength training and you have three basic options: Free weights, weight machines and resistance machines. Your desired results should influence which option you choose. For the most muscle-building power, free weights are your best option. Free weights such as dumbbells, barbells and resistance bands can easily be stored and provide a vast selection of exercises. A starter set of free weights should include about 200 pounds of plates ranging from one to 25 pounds, two bars for dumbbells, one bar for a barbell and a bench that is at least 36 inches wide for stability and support. For overall fitness and toning, machines will provide a better set of exercises and workouts than free weights, and a lower risk of injury. However, they can be space consuming. Resistance machines like Bowflex, Bandflex, and Soloflex use rubber bands or plastic rods as an alternative to traditional weights. Resistance machines take up minimum space, allow for quick workouts, offer a vast selection of exercises and are great for general fitness. However, their muscle building capabilities are more limited. 4. Identify the options for your space: You must have the right space to create a safe home fitness center. Here are some factors to consider and average size requirements for equipment. • No low ceilings or obstacles which can be hit if lifting weights. •Good lighting and a fresh airflow. •Keep electrical cables and pipes out of the path. •The floor should be non-slip and clean at all times. •Aim to have a power supply for electric equipment, music and fan. •Plan for as much open space as equipment space. •Equipment Space Requirements: Bikes: 10 square feet Treadmill: 25 square feet Rowers: 15 square feet Free weights: 35 square feet Resistance bands: 12 square feet Ski machine: 20 square feet Climber / Stepper: 15 square feet Weight machine: 25 square feet Multi-Station: 50+ square feet Making the Purchase Additional Tips from Charles Kuntzleman and his team of 50 exercise specialists: 1. Go to a specialty store. Typically, specialty stores carry the best products, have the most knowledgeable staff and will provide service, including delivery, assembly and repairs. 2. Buy the best you can afford. Go ahead and spend the money on equipment you’ll enjoy using and won’t break down. 3. Beginners shouldn’t purchase non-motorized treadmills. Purchase a motorized treadmill with at least 1.5 horsepower that is labeled for “continuous duty.” Avoid machines held together with too many bolts. The treads should be at least 50 inches long and 18 inches wide, and you should be able to elevate and lower it to simulate hills and flats. 4. Stationary bikes should be sturdy and comfortable. Avoid the kind with caliper brakes, which slow the wheel by pressing on the rim. They have a tendency to wear out quickly. If you can afford it, try a model with moveable handlebars and/or magnetic resistance. 5. Choose the best rowers. The best machines use a fanlike flywheel that is attached to a cable or belt rather than hydraulic or pneumatic cylinders. Make sure you have room for a rower, which is often eight feet long. 6. Take a look at cross-country skiers or elliptical machines. Good models are some of the best fitness bargains available because you use both your arms and legs. You can get models with independent or tandem foot movement. 7. Make sure you have space for a multi-station exercise machine. Before you buy a multi-station exercise machine, measure your floor space and ceiling height. Some machines need seven feet of overhead clearance. The weight machines are generally sturdier, durable and mechanically sound than the resistance machines, but they also are more expensive. 8. Test machines for at least 15 minutes for stability, smoothness and comfort. If you are not comfortable, you won’t continue your workout.
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