More than actual workout sessions, people tend to sweat and expend more energy in the juggle to incorporate a gym routine into their busy work schedules. Morning routine works best for most. However, it is also a fact that most morning schedules fall prey to the seemingly innocuous yet the most sickeningly effective routine buster of them all – the snooze button. Evening schedules are killed by fatigue and tiring commutes. One way to overcome this is to do away with the snooze button. Since that is a bit of a technical challenge, why not set up a home gym?
A home gym removes the commute and makes your workout schedule flexible. But there are some basic points that need to be considered while you go shopping to set up your home gym.
Ensure training parameters are met at home gym
It’s important to make sure the home gym you are setting up is equipped well enough to provide a wholesome training routine.
“When we talk about a home gym set-up and training, there are three target areas which need to be touched by the equipment you procure to exercise,” says Gautham Sangappa, a fitness consultant and founder of Proton Fitness Academy, Bengaluru. “They are resistance training, cardio and flexibility. These are three very important components when it comes to fitness training.”
Purvi Panchal, a strength, conditioning and post-rehab fitness trainer from Bengaluru, lists out the essentials.
“The basic equipment that one needs is a non-slippery mat for floor safety,” says Panchal. “Resistance bands are important at a beginner level because it helps with a lot of basic exercises. As you progress, having a set of dumbbells or a pair of kettlebells is needed for a home gym set-up. But depending on the goal of the individual the equipment will change.”
Resistance training at home
Resistance training can be done with the help of a few basic equipment.
“The most basic set-up that would be required for resistance training is an adjustable bench [incline-decline flat bench],” says Sangappa. “Then one will need progressive dumbbells with at least the minimum progression or adjustable dumbbells where the weight can be adjusted. Resistance bands are another option. Then barbells and the plates with a basic kind of tiered squat rack can be used. The squat rack allows one to do many other exercises like squats, bench press and so on. So, this basic setup will provide complete resistance training at home.”
Exercises like free squats, planks/leg raises, push-ups, supine push press and glute bridges can also be done at a home gym set-up to maintain muscles.
Home gym cardio training
Cardio exercises are an essential part of any workout as they contribute to your overall health.
“People nowadays live in apartments/houses where there is a pathway,” says Sangappa. “Walking there itself will be a good cardio exercise. But the hard ground might impact the knees and ankle when done continuously. So, a stationary cycle can be used in the beginning because it’s a non-impact and a non-weight bearing activity in which there’s not much stress on the joints and ligaments. If one needs any other equipment, an elliptical trainer, a treadmill or a rowing machine can be used.”
Exercises for flexibility
Building flexibility is important in any fitness journey as it makes the movements easier and helps avoid injuries. Yoga is the best option, experts say.
“To work on the flexibility component all you need is a yoga mat and some space,” says Sangappa. “You can even use some props like ropes or yoga blocks. For a slightly more advanced version, you can have a pilates machine.”
Home gym: points to keep in mind
While working out at home sounds easy and comfortable, there are several pros and cons.
“If you are a person who doesn’t have time to go to a gym, then a home gym set-up would be a good idea,” says Panchal. “You can also set your goals and get equipment that helps you achieve your goal. So, it’s a good option at a beginner level. But when someone is really into fitness and wants to progress to an advanced level, then he/she might fall short of equipment unless one is willing to invest in it.”
Procrastination is another pitfall. Also, since you end up working out alone safety, assistance and guidance may be missing.
“In home gyms, you would not have an instructor physically present at all times,” says Panchal. “Without a personal trainer the safety gets compromised. By having a fitness trainer, who assists you, you reduce the risk of injuries and don’t tend to procrastinate.”
Takeaways
- Every home gym must have equipment that can be used for resistance training, cardio and flexibility exercises.
- The basic equipment one would need is a non-slippery mat for floor safety, resistance bands, progressive dumbbells, kettlebells, barbells and plates, stationary cycle and a yoga mat.
- One needs to be mindful and not fall prey to procrastination. Since you work out alone, safety and assistance will not be available at home gyms.
