We all would like to lose weight and get in shape with a minimal effort. That’s how the fitness informercial makes billions per year, promising miraculous results without breaking a sweat.
If you are not fooled by their claims then you know you have to work at getting in shape and losing unwanted pounds. So where do you go for a challenging workout? If you are into walking and running, during the temperate seasons you can get your cardio exercise in the great outdoors.
But to get a total workout that is not limited to moderate weather, you will need to either join a gym or equip your home with fitness equipment. The major advantage of a home gym is convenience. And it is convenience that can result in a more focused exercise regimen. Home gyms are growing in popularity. In 2000 over $6.7 billion was spent on home fitness equipment.
Granted health clubs have the advantage of working out with other like-minded individuals. And if you are the type of person that needs inspiration from others, the health club provides that environment. Of course, for singles it is a great place to meet the opposite sex.
The disadvantages are time wasted driving to the health club, waiting in line to use equipment and costly membership fees. I personally like to work out first thing in the morning. My time is limited due to my work schedule. The extra time required to drive to a health club would deter regular workouts. Exercise for me is not a social activity. I want to burn as many calories and strengthen as many muscles in as little time as possible. In my case exercising at home is more practical.
Designing a Home Gym
If you decide that working out at home makes the most sense, the first consideration will be the location. You may choose the basement. But if it is dark and damp, this is not an inspiring environment. Another consideration is an extra bedroom or part of a family room or den. You want an inviting location that is well ventilated and provides sufficient light. For those that like to keep up with the latest news or the soaps, a room with a television would be appropriate.
If lack of space is a consideration, there is fitness equipment like folding treadmill or compact home gyms that minimize required space.
Selecting the Proper Equipment
In determining what fitness equipment to purchase, you need to define your goals and consider the type of exercise machines that can help you reach those goals. Numerous homes are littered with unused exercise equipment that substitutes for clothes hangers. Too often people buy informercials equipment that is that latest fad. They discover that the exercise bores them, and that the equipment is poorly built and does not deliver on the promises.
Another common mistake is buying cheap equipment that provides an unsatisfactory workout and frequently requires repair. This is particularly true when purchasing a treadmill. A cheap treadmill is unstable, noisy and can be a shock to your joints.
There are tips on buying various types of fitness equipment:
For walkers and runners a treadmill is a logical choice. And the good news is the recent models are built for endurance and a pleasurable cardio experience. A Treadmill is the most efficient equipment to burn calories and lose weight, that is why they are the most popular.
You’ll want a treadmill with a motor that is continuous duty with a rating of at least 2.0 HP. Continuous duty motors give you constant maximum power. Non continuous motors are unable to run smoothly for an extended period of time.
Select a treadmill that accommodates your stride with an adequate length and width. The deck should be at least 18″ x 53″. If you are a runner and tall, you may want to consider a “stretch” model. The deck should have a reasonable amount of cushion for minimal impact on your feet, ankles and knees. Several manufacturers offer extra thick cushioned treadmills as an option.
For variety you’ll want a treadmill with incline control and computerized programming. Incline control simulates an uphill climb, while the electronics can be programmed to create a diversity of running or walking experiences.
Multi-station home gyms provide health club quality strength training in the comfort of your home. Depending on the model you can get over 50 exercises. A home gym offers a complete strength building workout for the entire body. And as the name implies, multi-station home gyms allow for more then one person to workout at once.
Look for equipment that has a natural resistance feel. The quality of the cables and pulleys will make the difference and will guarantee longevity. That smooth feel is usually lacking on so-called home gyms that rely on bands or bows rather then actual weight racks. In addition, you want a gym that has ergonomic features. The shape and location of pad, pop pin and pivot point should feel natural.
Elliptical trainers offer a no-impact workout that exercises numerous muscle groups. This is achieved through the dual cross-trainer arms combined with the foot pedals. Elliptical trainers provide the following advantages:
Time Efficiency – The dual action of arms and legs optimizes energy expenditure. Requires less time to achieve more results.
- Weight Bearing Exercise – Builds bone density and burns calories more efficiently. Inhibits the onset of osteoporosis.
- No Impact – Safe for joints. Ideal workout for people with back, knee, hips and joint problems.
- Low Maintenance – Less impact means less wear and tear.
- Small Footprint – Does not take up valuable floor space.
As with treadmills, elliptical trainers vary from K-mart specials to health club quality. It is important to find a motorized machine that has a natural stride and is built to last.
This is a just a short list of potential home fitness equipment. It can be supplemented with staionary bikes, free weight, steppers, aerobic videos, rowing machine and countless other products.
Determine your goals (lose weight, build strength, etc.), then narrow your search to the appropriate equipment. The selection needs to be based on what will work for you, not what will be the best for hanging laundry.
DID YOU KNOW THERE ARE ALTERNATIVES TO USING TOXIC CHEMICALS TO CLEAN YOUR HOME?
Rather than using toxic chemicals, you can use alternative cleaning products or make your own non-toxic cleaners at home. It’s easy! Some of the basic ingredients you probably already have in your kitchen and can be used to make non-toxic cleaners for your different cleaning needs.
Five basic ingredients are all you need for safe home cleaning:
Baking Soda – Cleans and deodorizes. Softens water to increase sudsing and cleaning power of soap. Good scouring powder.
Borax – Cleans and deodorizes. Excellent disinfectant. Softens water. Available in laundry section of grocery store.
Soap – Biodegrades safely and completely and is non-toxic. Available in grocery stores and health food stores. Sold as liquid, flakes, powder or in bars. Bars can be grated to dissolve more easily in hot water. Insist on soap without synthetic scents, colors or other additives.
Washing Soda – Cuts grease and removes stains. Disinfects. Softens water. Available in laundry section of grocery store or in pure form from chemical supply houses as “sodium carbonate.”
White Vinegar or Lemon Juice – Cuts grease and freshens.
Do You Suffering From Allergies Like Me? Beat THEM up… don’t let them beat you up!
Many people have experienced sinusitis (inflammation of the mucous membranes lining all the facial sinus areas) and it’s a nuisance that requires treatment, but not always severe enough to be worth a trip to the doctor. Here’s some options for quick symptom relief at home:
Increase the humidity. Keep the membranes inside your nose and sinuses moist. It’s very helpful for relieving congestion and discomfort.
* Saline (salt-water) is terrific and safe to use as often as you need it. The one way to easily give your sinuses a “bath” is with the Neti-Pot.
* A hot shower and hot drink can do wonders to clear a stuffy head. (I use Green Tea!)
* You can also hold your head over a bowl of boiling water and cover your head with a towel to concentrate the steam. (Put a few drops of Eucalyptus in the boiling water.)
* A whole-house or room humidifier is also a good idea. Just be sure to clean it regularly, otherwise these devices can become part of the problem if mold or fungus is allowed to accumulate inside them.
Stay hydrated. Drinking more fluid minimizes dryness and irritation, and helps prevent or treat some headaches. Soda, milk, juices are not as good as water for maintaining hydration.
Keep the eyes moist. Like nasal sprays, saline eye drops help reduce the pain, itching, and dryness that often come with allergies. Don’t use the “get the red out drops!)
Drop the cough. Many cough drops in the form of hard “candies,” some with herbal ingredients, can suppress a cough for up to an hour. BUT, you don’t need the sugar! Removing sugar and white flour from your diet during allergy season will work wonders if you want to really be more resistant to symptoms. If you’re diabetic or have high blood sugar, be sure to use sugar-free.
Don’t use cough medicine. You say, “But my cough is driving me crazy!” The active ingredient in most of these medications is guaifenesin, which is intended to thin out the mucus and make it easier to drain. This is a WASTE of your money! If you really want a powerful tool to stop your cough.. get “Coltsfoot” and Vitamin C at your local health food store. Or, go online to track it down. It will amaze you at how effective it is, at stopping a bad cough!
Kill the pain. Acetaminophen, ibuprofen, and naproxen are the active ingredients in most analgesic painkillers, and can help with many of the irritating symptoms of sinusitis. But, don’t take them unless you’re just miserable. Let your body fight.
Finally, a word about the combination medicines that are designed to treat multiple symptoms in one tablet. Many of these include an antihistamine, or a decongestant, or both. The benefit is fewer pills to buy and swallow, but the risk is that you might end up taking some medicines that you don’t really need.