Coronavirus in a whole world is a real drama for people who are active and regularly use the gym. Most enthusiasts are already buying basic equipment and organizing their home fitness. It is not the same as they claim, but the fitness must be, and it is still unknown how long the gyms will be closed.
Contrary to popular opinion, equipping a home gym does not have to be so expensive and difficult. It is also obvious that it will not be a 100% replacement for the gym, but certainly a perfect complement for quarantine and more.
Basic equipment in our home fitness:
The exercise mat is of great importance. Some of them are very soft, others are hard, and others are non-slip.
What should we choose to make our training effective?
The choice of mat depends on our personal preferences and the type of exercises we want to perform. Below are several types:
training mat - this is the most universal type of mat. You can use it for many different trainings: pilates, strength training and aerobics. The purpose of the training mat is to protect against slipping, abrasions, bruises and injuries.
yoga mat - it is very light, small and its thickness varies from 2.5 to 3.5 mm. Exercising on it does not count comfort, but grip during exercise.
gym mat - is distinguished by greater thickness and size. It is mainly used for gymnastic training, its appropriate thickness and elasticity is to protect us against bumps and injuries. It is difficult to maintain balance on it, but it does not matter, because most of the exercises performed on it are in a lying or reclining position.
Dumbbells and kettlebell
The question is what to buy for our gym? Advisors answer - it depends what effect we want to achieve?
Dumbbells are more versatile both in terms of weight regulation and the variety of training performed. As you know dumbbells are small devices with two loads at the ends. Their weight is practically infinite, the smallest weigh 0.2 kg, the heaviest over 40 kg. The center of gravity is set in the middle of the handle, so the range of possible exercises to perform is relatively small. When training with dumbbells, there is no need to engage more muscles than those that are currently exercised.
Kettlebells - in appearance they often resemble a flattened cannon ball to which a handle is attached. In their construction it is very important that the handle does not contain any protruding elements. Kettlebells have a different center of gravity than the dumbbells, so exercising with them is much more demanding. Kettlebells are ideal for whole body exercises. They engage all the most important muscle parts, improving the overall condition: you can do workouts with them focused on upper or lower muscle exercises, but they are always whole body exercises. It is worth equipping your home gym with a suitable kettlebells weight set.
Multifunctional folding bench
The standard training bench is a structure on which the upholstery material and various types of handles are mounted. We change the arrangement of the bench according to our own preferences and the training we do. The bench is perfect even in small rooms, because it does not take up much space, and allows you to exercise many parts of the body: legs, arms and back.
The bench is also a good choice for barbells for people who focus on strength training and want to build muscle mass
It doesn't have to be big like a professional gym. It will be enough if it is equipped with the devices we will use, because the price of the device depends on it. Atlas usually has several positions, thanks to which you can train the muscles of the arms, abdomen, legs and back. Exercise atlases are available from as little as PLN 500 and reach up to PLN 12,000. The basic training atlas with upper and lower lift and a butterfly that will allow you to train your shoulder, trapezius, back and chest muscles will be perfect for home equipment.
Known and most liked by everyone equipment for home training.
What exercise bike to buy? It must first and foremost be comfortable for us. Remember to pay attention to the position of the bike, because it will be important that the training is safe and does not expose us to injury. Let's not just be guided by the price. Certainly, the cheaper bikes include mechanical bikes, and the most expensive ones are electromagnetic.
When choosing a bike, additional equipment is also important, often facilitating workouts:
- Measurement of time and other parameters - in the event that we want our equipment to count the number of calories burned, time, or have programs, then we should aim at the electromagnetic bicycle that will provide us with this function.
- Saddle and handlebar adjustment - we should consider a bicycle with the possibility of adjusting the height of the saddle in several levels, as well as the width and position of the handlebar to best adapt our bike to our body.
- Load limit - the maximum weight of a person who can exercise.
- Dimensions of the device - when buying a bike, pay attention to how big it is to provide a place at home. The recumbent bicycle takes up little space, because it is the smallest. It is also worth placing the bike on a mat that will protect our ground against damage.
It is a very good device for training legs and arms. This equipment has many advantages:
- the machine maintains high stability during the exercise,
- does not burden the joints.
If you have a small budget for a cross trainer, it's a good idea to choose a mechanical model. With a larger budget, it is good to be interested in the magnetic variant, which uses a magnetic braking system and the V-belt has been replaced with magnets. They are much quieter and more resistant to damage. The resistance adjustment system can be used either in the form of a handwheel (as in mechanical elliptical cross trainers) or through an electronic panel. Control is via a panel, which allows you to precisely define your training parameters.
Exercises on an elliptical cross trainer allow for constant control over your heart rate - of course, provided that the specific model has the appropriate sensors.
Running lovers will definitely be interested in buying a treadmill. This device will allow you to undergo running training regardless of the conditions outside the window . If you run several times a week, instead of buying a gym pass, it is more profitable to buy this machine.
The treadmill will allow you to train at any time. Various types of treadmills are available on the market:
This is the oldest and cheapest running treadmill model. It is not powered by the engine, but by the strength of your legs. Its disadvantage is that it has very few training modification functions. The biggest advantage is the price and no noise.
The most popular type of motorized treadmill, which allows you to adjust the intensity of training to your condition and skills. Electric treadmills allow you to choose different training programs, slope or speed. Advanced devices are equipped with a special capsule, which through vacuum accelerates fat burning. Such a treadmill is found in very modern gyms.
It occurs more often in fitness clubs than in private homes, mainly due to the high price. It has properties that lighten the runner's joints, which allows for more effective training. It is also often used during rehabilitation.
However, the most reasonable solution when buying a treadmill for your home is a treadmill. Among the various models, you can choose the one that contains the features that interest you and has a good price. You also need to remember to choose the right size of the running belt for your height. Tall people should choose a treadmill with a 165 x 60 cm belt. If you're shorter, you can opt for a small treadmill.
Adjust the treadmill at home to your weight. The most durable models can carry around 230 kg.
Training at home can be effective and be an interesting alternative to training at the gym. When exercising at home, let's not forget about a proper diet and caloric balance, because even daily training with a caloric surplus will not help you lose weight.