How Much Should A 2.5 Year Old Weigh In Kg Where to Start – Creating a Practical Home Gym

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Where to Start – Creating a Practical Home Gym

Our lives are getting busier, people have less time, and we all need to exercise daily to keep our bodies healthy and fit. Gyms are great if you have time to spare and need more motivation from others, but how many times a week do you have plenty of time before or after work? When trying to fit a fitness routine into your life, convenience is key. Add up the time spent packing your gym bag and toiletries, getting there, fighting for parking, checking in, putting things in a locker room, waiting for gear, having a conversation polite to staff or other members, take a shower, then go home. This can add up to 2 hours per day. If you have a home gym, you can save more of your valuable time and never have to pay for a gym membership again!

To help you choose the gear that’s right for you, start with these steps:

o Determine the goals you want to achieve and break them down into achievable goals. For example, if you want to lose body fat, you should choose exercises that build muscle to increase your metabolism as well as equipment to do cardiovascular work. For muscle development, you will need to train with your body weight and/or external weights such as dumbbells or a barbell to alter your body shape.

o Create a good training program yourself or search the Internet. The best place to start is to have an experienced fitness specialist or qualified personal trainer write out your program and take your measurements. I’m sure you’ll agree that guaranteed success is better than guessing your program.

o Choose an eating plan that suits your goals and is maintainable. You won’t lose body fat very easily if you just increase your physical activity and don’t change your diet. Otherwise, a trainer can also help you if you want faster results.

o Update your program by doing something different or have a trainer modify it for you every 10-12 weeks to give your muscles a new stimulus.

See below three categories of home strength training equipment to suit your needs:

Essentials for a Basic Home Gym Setup

– All dollar values ​​are in Australian dollars

– What

– Why

– Approximate investment

– Considerations

1) Training mat

– For floor work and abs

– From around A$20

– Make sure it is thick enough for a concrete surface

2) Dumbbell sets – at least 2.5 kg, 5 kg and 7.5 kg

– Many exercises such as shoulder press, vertical rows and squats

– From around $3.50 per kilo

– Rubber coatings are best because they don’t scratch or rust as easily

3) Fitball / Swissball

– Strengthening of the trunk, balance, abs and legs

– Starting around $50 for good quality

– Make sure the maximum weight tolerance is at least 110 kg

4) Resistance tubes/bands

– Upper body exercises, assisted pull-ups, rehabilitation

– From around $15

– The tube is better if it has handles

5) Weighted Medicine Ball – 3 kg, 4 kg or 5 kg

– Abdominal exercises, power throws, push-ups, weighting your squats

– From around $12 per kilo

– You only need one or two

6) Weight Bench

– Ideal for many dumbbell and bodyweight exercises

– From around $200

– Very useful if you also have dumbbells

7) Stairs, sturdy wooden crate or sturdy chair

– Dips, step ups, step downs, power jumps

– You will already have it at home

– Make sure it’s sturdy!

8) Large Mirror

– To monitor your technique

– It all depends if you buy it new or used

– The bigger the better!

For a well-equipped home gym – Also add these:

1) Complete Multi-Purpose Home Gym

– Targets most areas of the body

– From $1000+ depending on the facilities available

– Be sure to choose one with a wide range of exercises

2) Adjustable weight bench with bench press rack, plus barbell and weight plates

– Good for training legs, chest, back, legs and even using the bench for step ups; very versatile

– Bench – From around $250

– 20kg Olympic barbell – From around $120

– Weight plates – From around $3 kg

– Start with 5kg & 10kg discs, then add some 20kg as soon as possible.

3) Pairs of dumbbells 10kg, 12.5kg, 15kg

– Squats, presses, rows, flyes, abs, lunges, deadlifts and much more

– From around $3 per kilo

– May need a storage rack to keep them tidy and easy to access

4) Ankle Weights – 1kg, 2kg, 3kg

– Good for leg curls, step ups and weighting your wrists for pilates exercises

– Starting around $35 a pair

– You may need one or two

5) Half foam roller

– Good for balance exercises such as squats, also for stretching and myofascial release to help minimize tight muscles and injuries

– About $35 – A full foam roller is great for myofascial release, especially for ITB – when you’re ready to face the pain!

6) Pull-up bar

– To strengthen your upper body, improve your posture and burn tons of calories

– Set one up yourself or do it outside on a tree branch

– Can also do incline pull-ups on the edge of a heavy table

7) Back Extension Bench

– Glutes, back and hamstrings – From around $200

– Get one that you use your own body weight

8) Rubber floor mats

– To protect your floor from falling equipment

– From around $15

– Prevent bumps in your floor from dropping dumbbells

9) Balance disc or balance board

– Works on core and balance – essential for over 50s

– From around $15

– Ideal for core stabilization and balance work

10) Pictures of Arnold or someone you want to look like on the wall

– To be inspired and more motivated – Priceless!!

For a perfectly equipped home gym – Also add these items:

1) Leg press

– Targets the quads as well as strengthening the calves, hamstrings, glutes and adductors

– Starting at around $400 or save money by incorporating it into your multi-purpose home gym

– Be sure to choose a versatile home gym with a wide range of exercises

2) Leg curl

– Targets hamstrings and glutes

– From around $300

– Make sure you learn the right technique in order to pull the right muscles

3) Pairs of Dumbbells 17.5, 20kg, 22.5kg, 25kg, 27.5kg +

– Train for strength, muscle growth, or just to tone muscles better, depending on the program you’re using

– From around $3.50 per kilo

– You will definitely need a storage rack for these!

4) Squat Power Rack (adjustable for barbell squats and bench press)

– You can do most strength and power exercises

– From around $500

– You will need more weight plates with this. No relaxation with the weight!

5) Pull down machine

– Improved back and bicep strength. Helps improve posture.

– From around $500

– Just get it!

6) TV distributor

– Can be used for many strength, power and abdominal exercises

– From around $1000

– Adds more variety to weight exercises, if you can afford it

If you think this is all out of your price range, do some math for yourself first. How much would you and your spouse spend on gym memberships over the next 5-10 years? About $7,000 to $10,000? This makes the cost of a basic home gym insignificant – it will pay for itself before the end of 5 years! (You can even charge the kids to use it for maintenance!) What a great investment, which means an extra $1,200 a year that you can have in your pocket instead of a wasted subscription in an uncrowded gym. Also, if you start with the basic configuration, you don’t have to shell out a lot of money.

If you’re more into buying unique equipment that performs many different moves but doesn’t involve a lot of shopping, the best equipment to invest in is a versatile home gym. These are accompanied by several different upper and lower body weight exercises as part of the setup. If you choose to go with a versatile home gym, also be sure to add additional free weights as early as possible into your program to give you more variety.

In conclusion, there are an unlimited number of machines available to target all areas of the body. Just make sure you pick the right gear for your specific wants and needs so you don’t waste money on unnecessary gadgets. Always invest in good quality as it will save you money on maintenance costs in the long run.

Get ready for our next article exploring cardio equipment for your home!

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