A gym in the house is the best help for maintaining fitness and health of any person. Many, not understanding the benefits that arise when equipping a place for sports in their home, are skeptical about this idea. But in our age of overly busy people, it is important to save as much free time as possible.
Most private houses are located far from the developed infrastructure of the city, which includes various fitness clubs and gyms. To get to them, you need to spend a lot of time.
Pros and cons of a home gym
Having your own “corner” for sports training at home or a specially designated room for this is already an undeniable plus.
There are many more advantages:
- You can do the exercises slowly - no one will “stand over your soul” and ask you to free the exercise machine;
- Don't be shy about trying new techniques;
- You can study to your favorite music, and no one will ask you to turn it off;
- You choose your own training time;
- Everything is absolutely free. You only need to make a one-time investment that will quickly pay off.
But a home gym also has some disadvantages:
- Small area compared to professional fitness centers;
- You will have to practice on your own and, possibly, alone without backup, so the lack of an experienced trainer can lead to improper execution of exercises or injuries;
- The most common drawback is laziness. At home it is much more difficult to motivate yourself to exercise regularly.
Rowing is a simulator that combines cardio and strength training
The rowing machine takes up little space. This simulator is most often used by men. Buyers appreciate it for its high maximum load, “well-metered force,” smooth running and compact dimensions. Among the disadvantages, they note that the seat is uncomfortable for long workouts, the display is not backlit. This simulator is contraindicated if you have had a back injury. For women without special training, the load on the lumbar region will not benefit.
Rowing machine Oxygen Typhoon HRC
Choosing a location for a home gym
A gym at home with a minimum set of equipment can be created in a small apartment. In this case, an area of 2 square meters will be enough. It is best to allocate part of the bedroom for such a sports corner. But it will be more convenient for people living in private houses, because the most optimal solution would be to use an insulated veranda or attic. Any other well-ventilated room with windows will do. Agree that it is much more comfortable to study in a bright room than in a darkened basement.
Another important factor is the optimal area. According to sanitary and design standards, it is recommended to allocate at least 8 square meters for a training room. If you do not have such space, then you need to carefully consider what kind of exercise equipment you want and how to place them as correctly as possible. The free space must be planned so that between permanently installed equipment there is enough space for free sweeping movements, as well as for evacuation in case of possible emergencies or injuries.
Content
- 1 Working out at home: setting up your own gym 1.1 Weight lifting at home
- 1.2 Setting up a home gym
- 1.3 Exercise in your own home gym
- 2.1 1st home gym class
Designing a room for a gym
To have a clear idea of how to arrange sports equipment, you need to sketch out on paper a schematic plan of all the details that can have a direct impact on the arrangement:
- We mark window and door openings. This is necessary so that when opening doors or windows, people involved do not get injured. You can also replace the structures with similar sliding ones - this will also save space;
- We mark lighting fixtures and sockets. The lamps should be located on top and emit white light, similar to daylight. Exercise machines powered by electricity should be placed as close to electrical outlets as possible to avoid the use of extension cords that could cause tripping and injury;
- In a poorly ventilated room, it is necessary to have ventilation, because during training, sweat will be released and condensation will accumulate. The simplest solution would be to install a regular fan. A more expensive option is a climate system;
- If space allows, it would not hurt to allocate a separate relaxation area with a bench or sofa;
- It is also necessary to put a table for drinks and various small items (keys, mobile phones), place a clock in a visible place or hang it on the wall, make several hooks or hangers for clothes;
- In order to be able to watch educational videos or listen to your favorite music during classes, you need to install a TV with a built-in DVD player or USB port.
Choosing wall decoration for a home gym
It makes no sense to radically remodel the room allocated for the gym, but only need to slightly re-equip it, creating the most comfortable atmosphere for training. The selected finishing material for walls must be highly permeable and not retain foreign odors, so artificial products such as tiles, porcelain tiles or plastic are definitely not suitable. The easiest way would be to plaster the wall or wallpaper it. You can also use cork panels or natural lining.
It is better to decorate the interior in calm neutral colors. According to psychologists, the following shades are suitable for men:
- White;
- Blue;
- Light grey;
- Pastel.
Girls will be motivated to work on their figure by light, dim colors:
- Peach;
- Orange;
- Yellow.
You should not use a green tint, as it does not stimulate performance.
You can make one wall completely mirrored. This will help you monitor yourself during the training process and develop the correct technique for doing the exercises.
Finishing the floor for the gym at home
Flooring for a home gym is perhaps the most important element, because during training the noise level is quite high. If you organize a fitness club in a separate private house without neighbors and in a room located on the ground floor or in the basement, problems with sound insulation fade into the background. The main criterion in this case is the wear resistance of the coating. The best choice would be a floating screed. Due to the presence of a gap, it does not transmit noise and sound vibrations to the surrounding space.
Home gym floors can be made from the following materials:
- Rubber coating in the form of tiles or in rolls;
- Carpet - a thickened base of the material is ideal for performing exercises in a lying or sitting position;
- Cork has good soundproofing properties and springiness.
Also suitable:
- Laminate;
- Vinyl tiles;
- Linoleum.
But before laying the flooring from these materials, it is necessary to make a thick rubber underlay.
If you place a gym on a loggia, you should definitely think about insulating the floor so that classes are comfortable, especially during the cold periods of the year. Infrared heating systems are best suited for this.
Home gym equipment
Inventory should be selected based on many parameters:
- Room area;
- Availability of funds;
- Gender of people exercising;
- Goals you want to achieve during your training.
For example, for a girl watching her figure, the following would be suitable:
- Cardio machine (treadmill or exercise bike);
- A pair of light weight dumbbells;
- Jump rope.
Suitable for men:
- Punching bag;
- Strength multifunctional machines or a barbell with several plates and dumbbells;
- Bars;
- Horizontal bar.
When creating a home gym for the whole family, you can include the following equipment:
- Fitballs;
- A complex of wall bars, rings and rope;
- Hoops.
If you have large spaces, you can even install a billiard or tennis table. You can make some equipment for your personal gym with your own hands. We wrote about this here. It all depends only on your imagination and financial capabilities. To clearly understand how best to plan the available space, look at photos of home gyms on the Internet and, based on them, come up with your own interior according to your own preferences.
Share in the comments how you would like to see a gym in your home and what you would include in it.
Which cardio exercise machine should you choose for your home?
In Russia, in March 2021, cardio equipment began to be purchased three times more often than usual, TASS reports, citing a study by the Beru marketplace. Treadmills and exercise bikes have always been popular, and now they are especially needed during the period of self-isolation of Russians.
One of the most popular brands of the fittechnology.ru store is the German Oxygen Fitness exercise equipment (translated from English as “Oxygen of Fitness”). They appeared on the Russian market in 2001, and before that they conquered Europe for 10 years. From its founding to this day, Oxygen has been focused on the quality and reliability of its products. All fitness equipment is assembled in factories in Taiwan and Central China, operating according to international quality standards.
Treadmills
If you are considering buying an inexpensive treadmill, then pay attention to the German brand Oxygen, the cost in this category starts from 26,000 rubles. The most popular model of this brand is the Oxygen Fitness Laguna II. It folds and unfolds easily, which means it won’t take up much space at home. The manufacturer gives it a five-year warranty, and buyers value it for its stability and reliability.
Oxygen Fitness Laguna II
The treadmills of the American company Vision have good characteristics. They are more expensive. In the line of this brand, you can take a closer look at the Vision TF20 Classic. Its main advantage is its simplicity of design and use. This track has everything you need for effective home training. Five programs are designed to meet the most important needs of users - classic endurance training, effective weight loss, a complex for the cardiovascular system, a manual mode for self-study, and a scanner of the user’s physical health.
Vision TF20 Classic
Due to the high impact load on joints, treadmills are not recommended for people with knee and ankle injuries.
Exercise bikes
They are loved all over the world for the opportunity to build strong leg and thigh muscles without leaving home, improve metabolism, train endurance, and also for their safety, noiselessness and ease of use. Based on the type of seating, exercise bikes are divided into vertical and horizontal.
Vertical ones are compact, training on them is as close as possible to cycling. But we must take into account that they put a significant load on the spine, hip and knee joints
People who have suffered injuries to the musculoskeletal system should opt for recumbent exercise bikes. The back does not strain during exercise and the load on the knees and joints is reduced. These machines are good for rehabilitation, but are quite large in size and more expensive.
What is the difference between a magnetic exercise bike and an electromagnetic one?
1. The main difference between this equipment is its design. In the first case, the load varies depending on the distance between the flywheel and the magnet. Electromagnetic simulators work using an electromagnetic coil + have in their arsenal ready-made training programs for endurance, fat burning, etc.;
2. The magnetic one works autonomously, you can place it on a balcony or terrace and pedal to your heart’s content - models with manual adjustment do not require a socket. Electromagnetic - requires the presence of an electrical network.
An example of an upright exercise bike with a magnetic loading system, a flywheel weighing 9 kilograms - Oxigen Liner
Recumbent exercise bike with electromagnetic loading system - Oxygen Satori RB HRC
CrossFit enthusiasts choose the Assaunt Air Bike
Ellipsoid
The elliptical is a cross between a treadmill and an exercise bike. It reduces the load on the knees and is quite compact. When choosing an elliptical trainer, you need to focus on the level of biomechanical settings, the main emphasis of which is on the muscles of the thighs and buttocks. The vast majority of inexpensive ellipses suffer from shifting the load forward, which reduces the overall effectiveness of the workout and overloads the knee joints.
Buyers appreciate the Oxygen Alabama EXT elliptical trainer for its smooth pedal stroke, high-quality materials and pleasant appearance.
