You know strength training is important, but when your schedule is packed, squeezing in a trip to the gym can be impossible. Setting up for a weights workout at home gives you more flexibility. We went straight to the experts to find out the smart, safe way to get started using free weights at home.
Buying strength training equipment for the home is a strong trend among adult women and men. "It's the wave of the future," says Ken Baldwin, recipient of the 1999 IDEA/Life Fitness Personal Trainer of the Year Award and president of a Boston-area firm that implements fitness programs in homes, offices, and fitness facilities. "From busy executives to parents caring full-time for their children, we're seeing an explosion of interest in home-based programs."
Experts agree that, for active adults, home workouts can be practical and appealing."All that travel to a gym is often a deterrent," says Jennifer Layne, MS, a senior research associate at Tufts University and contributor to two best-selling books on strength training for women. "A home routine works better for many people."
Before you begin doing preacher curls in the living room, here's what the experts say about setting up free weights safely:
Space
Be aware of space constraints in the room you'll be using. Look for a place that's spacious, well-lit and clutter-free.
Air
Be sure the room has good air quality. Basements are private and out of the way, but the air can get damp and moldy, especially in summer. Try running a dehumidifier.
The Goods
Invest in proper equipment:
Equipment is available at sporting goods stores (new or used), discount stores, small athletic equipment retailers, and through mail order.
If you haven't worked with weights before, a trainer can teach you a program. Some trainers will also come to your home and suggest ways to use the space to your advantage. Depending on where you live, home visits with a trainer range from $40 to $85 or more an hour. Find a trainer through referrals from friends, gyms, the yellow pages, or websites. Always check credentials and interview candidates to find a comfortable rapport.
A cheaper alternative is to work from a book or video, such as Weight Training for Dummies by Liz Neporent and Suzanne Schlosberg, which is comprehensive, readable, and appropriate for women and men. Strength training videos by Donna Richardson or Kathy Smith also teach the basics effectively.
RESOURCES:
American Council on Exercise
http://www.acefitness.org/
Fitness Wholesale
http://www.fwonline.com/weights.htm
CANADIAN RESOURCES:
Healthy Living Unit
Public Health Agency of Canada
http://www.phac-aspc.gc.ca/pau-uap/fitness/
Fitness Source
http://www.fitnesssource.ca/
Last reviewed January 2009 by Robert Leach, MD
Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.
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