Cheap Home Gym

The Need for Exercise

Health experts say adults should get at least 30 minutes of moderate physical activity a day on most days of the week. Exercise burns off excess calories and helps a person lose or control weight. It can reduce blood pressure and cholesterol and lower the risk for type 2 diabetes, heart disease, stroke, osteoporosis and certain types of cancer. Regular activity also builds strong bones and muscles, improves stamina and balance and elevates mood.

Despite the recommendations, the Surgeon General reports only 30 percent of American adults meet the activity guidelines. About 37 percent of adults in the U.S. get no physical activity.

Frugal Fitness

According to the International Health, Racquet and Sportsclub Association, roughly 45.5 million Americans belong to health club or gym. It’s a big industry, pulling in $19.1 billion in 2007.

As Americans tighten their wallets, many people are looking for ways to cut out their expensive gym memberships, yet maintain their level of fitness. One option is to build your own gym at home. In addition to saving on the annual or monthly fees, a home gym is convenient. People with tight schedules don’t have to drive somewhere every time they want to work out.

Karin Richards, M.S., Fitness Expert with the University of the Sciences in Philadelphia, says you don’t need expensive equipment to stock your home gym. In fact, she says you can probably establish a good base of workout equipment for about $250.00. Here are some of her picks for basic, low-cost home gym equipment:

•Dumbbells. Dumbbells come in varying weights and shapes. Try several pairs out to see which ones you are most comfortable using. If you are able to complete 8 to 12 reps without getting tired, you need to move up to a heavier set of dumbbells.

•Stretch bands. These are like giant-size rubber bands. They can be used for a wide variety of exercises and can even be taken “on the road” for workouts away from home.

•Jump rope. The childhood toy is a great tool for an aerobic workout.

•Aerobic steps. These “platforms” come in various heights. The American Council on Exercise recommends beginners start with a step height of no more than 4 to 6 inches.

•Stability ball. A stability ball is a large inflated ball used to improve posture and balance and strengthen core muscles. There are various sizes available. Generally, the harder the ball, the more difficult the workout.

•Medicine ball. A medicine ball is a firm ball that’s about the size of a basketball. They are weighted, ranging in size from about 2 to 25 pounds. They are used to build strength and stability.

How much equipment you purchase will depend upon the amount of space you have, personal preference and how much money you have to spend. Richards recommends starting with a stability ball and set of dumbbells, then adding a piece or two at a time. If you are really in a pinch, many exercises can be done using your own body weight.

Finally, a big drawback with a home gym is motivation. Some people are drawn to gym memberships because they need the social atmosphere. If you don’t think you will have the motivation to exercise at home, you may want to consider a lower-cost alternative to that expensive gym membership, like a local “Y” program.

For general information on fitness or building a home gym:

American Council on ExerciseCenters for Disease Control and PreventionThe President’s Council on Physical Fitness and Exercise