Exercise Plans Using Home Gyms

A good workout plan in conjunction with a healthy diet is the best way to lose weight. But there is a debate as to whether it's better to join a gym or set up your own home workout area.
If you choose to use a home gym it's important to have all the equipment you need to reach your goals. This may include some combination of a bench with weights, free weights, a piece of cardio equipment, a universal weight machine and core strengthening devices.

Weights

A complete home gym must have a weight component, such as a cord resistance system, weight machine or traditional free weights. That said, it's important to use them properly and in moderation. It is best to weight train three to four days a week, always focusing on a different area of the body.
If you are new to working out, start out by using a resistance band, which will put less strain on your muscles and is easy to set up. Stand on the middle of the band and hold the ends in your hands. Tuck your elbows in at the sides and use your biceps to curl your arms up. Do three sets of 10 to start. When that is easy, increase the resistance and number of repetitions.
Once you have conquered that, upgrade to an assisted weight machine. If you choose not to invest in a weight machine, use free weights and a bench instead, which will provide the advanced weight training you need to continue strengthening and challenging your muscles.

Toning

Toning is very important in any home exercise program, as it will help you create the look you desire as you strengthen your body and lose weight. The key to toning muscles is using low weights and high repetitions and performing exercises slowly to exhaust muscle fibers.
For hamstrings, attach an ankle weight to one ankle, balance on your opposite leg and use the back of a chair to rest your hands on and maintain balance. While standing straight, lift the ankle-weighted leg straight out behind you as high as you can, then lower it slowly, touching the toe on the floor at the end. Repeat this 30 times, then switch legs.
To tone arms, hold a lightweight dumbbell in each hand and perform bicep curls and tricep kickbacks, making sure to isolate the muscle being worked.

Core Strengthening

Strengthening your core is the key to total body strength. It is done through exercises that integrate the core muscles along with other muscles. For example, doing sit-ups on a ball keeps your core tightened through the entire motion due to the instability. You can also work your core by using an elliptical trainer or treadmill and not holding on to the rails.

References

• Fitness: The Best Home Gym Equipment for Any Budget
• Overstock.com: Home Gym Buying Guide

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