Training Tips  -  Equipment Guide
 

Equipment Guide

The Bike Make sure you pull up and push down every revolution keeping your ankles and hips in line with the knees.
The Stepper Put your weight on the whole of the foot and not just on the toes. Don't step the full range but size the steps halfway between the top & bottom points.
The Rower Always start in the bent forward position. Keep your arms straight using your legs to start the drive Remember to keep the lower back braced so you stay in position. Having started push back with your legs and straighten the back, thus allowing your arms to bend as you bring the bar forward moving past the knees. Once the handle is near your stomach, your legs should be straight and your body tilted slightly backwards. At this position the drive is finished. To return to the start position, stretch the arms rocking the body forward and pivoting at the hips. Don't jerk. Use smooth, flowing movements.
The Home Gym Going to the gym is no longer the only place to take exercise. Setting up a home gym is easy but should be geared to your needs. Buying an all-singing, all-dancing elliptical trainer is a waste if it is destined to become the most expensive coat hanger you have ever owned.
What ever your requirements there is a piece of home equipment to suit both you and your pocket. From the simplest rubber resistance bands to high-tech treadmills and multi-gyms, we have the means to set up your own home gym. What you purchase for your gym depends on your budget and training needs. Remember to choose equipment that helps you reach your own specific fitness goals. The most basic gym equipment should aim to improve cardio-respiratory fitness and strength training. You need items that will give variety so you don't get bored.

The first and most important thing to ask yourself is, are you going to use the equipment?. Before you buy remember to make sure you choose what matches your needs. Opt for adjustable machines. Remember you get what you pay for. It really is worth investing in well-designed, durable training aids. Ask for advice.

Only spend as much as you can afford. However, don't try and save money as it may prove to be false economy. On the other hand you shouldn't necessarily opt for the all-singing, all-dancing machine with the sophisticated computerised programmes and displays - they may be too complicated. Check for easy-to-operate controls, whether the equipment can be folded and stored and whether it is comfortable to use.

Where is your home gym going to be? - Have you thought about it properly?
Make sure you have enough room. Check the floor space available. You shouldn't feel constricted when exercising and make sure there is plenty of ventilation. If there are no windows in the room invest in a powerful fan. You need to see what you are doing, especially if lifting heavy weights. A large mirror and good lighting can give a sense of openness.

Floor covering is important. Non-slip or thick carpets are a must if using free weights. Treadmills are better placed on rubber matting as carpet fibres can clog the motor.

What type of equipment should you look to buy?
If you don't have the space or the budget for a gym you can still exercise. Resistance and cardio tools are ideal, especially for someone who is just starting to exercise. Investing in a good fitness video or just increasing walking and jogging is good aerobic exercise. Soft weights are ideal for home use. They can be used as part of a programme aimed at a body-sculpting workout.

Body-Bars, AB Toners and even a good quality skipping rope for aerobic exercise can be used for an all round workout. Other such aids are a step, small weight sets and a multi-purpose ball.

All these usually come with instructions on how to use them Another piece of good aerobic workout equipment is a small trampoline that aids muscle toning and strengthening. Cycles, riders and rowers give good cardiovascular workouts.

If you are serious about setting up a home gym then expect to invest £2000-£3000. This sounds a lot but, this one-off layout on equipment that, should last 10 years, can be used by the whole family and compares favourably to the cost of 2-3 years membership of a local health club. Equipment such as this is a long-term investment. Only buy what you like and don't be influenced by cheap gimmicks or marketing ploys.

For a good cardiovascular workout invest in a quality treadmill. Top brands have often become field leaders because they offer quality at an affordable price. Treadmills, rowers, steppers, cycles, elliptical trainers and multi-gyms with weights offer a wide variety of exercises and training techniques.