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Invest
in proper equipment
Making progress: expert training tips
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. Find out the smart, safe way to get
started using free weights at home.
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. Remember, storing
25 pound dumbbells requires more space than storing three sets of vinyl
dumbbells.
- 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.
Invest in proper equipment
- A full-length mirror
to check posture, bent knees, and other cues for proper form.
- A bench for working
the chest and back. A model that goes from flat to an incline works
best. As a stand-in, use a step bench from step aerobics, or for seated
exercises, a regular chair with a cushion or phone book for height and
padding.
- To begin, you'll
need several pairs of dumbbells of varying weights. As a guideline,
women may choose to start with three, five, and eight pound dumbbells,
adding 10, 12, and higher weights over time. Men may start with 15,
20, or 30 pound dumbbells, depending on their current fitness level.
Do not attempt to make weights with sand-filled milk jugs or bags of
rice. When it comes to moving something heavy overhead or across your
body, it's safest to buy equipment designed for that purpose.
- Try different weights
at a gym or sports equipment store before buying to see which grip,
look, and feel you prefer. Functionally, there's no difference between
metal and vinyl-coated dumbbells.
- Resistance bands
or tubing provide excellent resistance on the muscle groups. Also, bands
are compact and travel well.
- A dumbbell rack
keeps weights out of the way to prevent tripping, stubbed toes, or accidents
with small children.
- For floor exercises,
you'll need a mat or folded blanket.
Equipment is available
at sporting goods stores (new or used), discount stores, small athletic
equipment retailers, and through mail order.
Making progress:
expert training tips
- Choose a schedule
you can commit to. For beginners, strength training two to three days
a week works well. A morning routine makes it harder to put off exercise
until later. Never push yourself to full fatigue. Lifting too much weight
is dangerous, especially when you're at home by yourself.
- Watch your technique
carefully in a mirror. You may perceive that you're doing something
correctly, but you need to see if your motions are correct.
- Lift and lower
weights with slow, controlled movements. If you rely on momentum, you
won't isolate the muscle group or get the results you want.
- Increase weight
and repetitions gradually. Whatever the exercise, be sure you can do
12 to 15 repetitions comfortably before increasing the weight.
- Make sure equipment
is properly stored and monitored, especially if you have children in
the house. Parents should also make sure they have time for themselves
when the children are occupied and supervised to dedicate to exercise.
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