The number of overweight people on the streets may be a little scary, but on the other hand, the development of trends in favor of health and taking care of your figure is also becoming more noticeable. Fashionable gyms and fitness clubs are often far away, and people are starting to realize that it really pays to take care of themselves in order to be in good shape and show themselves off on the beach without shame.
The dream of a beautiful figure does not have to come true outside the home.
All you need is a little space and a few basic pieces of equipment to create a home gym .
Some people may be wondering about the point of this decision, but a home gym is turning out to be a pretty good idea.
It’s worth learning about the benefits of your own gym and how to set it up.
Pros and cons of a home gym
Having your own “corner” for sports training at home or a specially designated room for this is already an undeniable plus.
There are many more advantages:
- You can do the exercises slowly - no one will “stand over your soul” and ask you to free the exercise machine;
- Don't be shy about trying new techniques;
- You can study to your favorite music, and no one will ask you to turn it off;
- You choose your own training time;
- Everything is absolutely free. You only need to make a one-time investment that will quickly pay off.
But a home gym also has some disadvantages:
- Small area compared to professional fitness centers;
- You will have to practice on your own and, possibly, alone without backup, so the lack of an experienced trainer can lead to improper execution of exercises or injuries;
- The most common drawback is laziness. At home it is much more difficult to motivate yourself to exercise regularly.
Fitness bands
Fitness bands have a huge number of advantages: compactness, different levels of resistance, the ability to be worn on any part of the body and taken with you. Elastic bands are especially useful for giving elasticity to the muscles of the legs and buttocks. They will also be useful for those who have knee problems and have contraindications for performing lunges and squats.
How to train with a fitness band? Top 5 effective exercises for legs and buttocks
Choosing a location for a home gym
A gym at home with a minimum set of equipment can be created in a small apartment. In this case, an area of 2 square meters will be enough. It is best to allocate part of the bedroom for such a sports corner. But it will be more convenient for people living in private houses, because the most optimal solution would be to use an insulated veranda or attic. Any other well-ventilated room with windows will do. Agree that it is much more comfortable to study in a bright room than in a darkened basement.
Another important factor is the optimal area. According to sanitary and design standards, it is recommended to allocate at least 8 square meters for a training room. If you do not have such space, then you need to carefully consider what kind of exercise equipment you want and how to place them as correctly as possible. The free space must be planned so that between permanently installed equipment there is enough space for free sweeping movements, as well as for evacuation in case of possible emergencies or injuries.
Massage roller
A cylindrical roller for self-massage that will help relieve tension and relax. Using the roller and the pressure of your own body weight, you will massage all muscle groups. By regularly working your body in this way, you can restore muscle functionality, firmness and elasticity.
Massage roller: how to get rid of muscle pain
Designing a room for a gym
To have a clear idea of how to arrange sports equipment, you need to sketch out on paper a schematic plan of all the details that can have a direct impact on the arrangement:
- We mark window and door openings. This is necessary so that when opening doors or windows, people involved do not get injured. You can also replace the structures with similar sliding ones - this will also save space;
- We mark lighting fixtures and sockets. The lamps should be located on top and emit white light, similar to daylight. Exercise machines powered by electricity should be placed as close to electrical outlets as possible to avoid the use of extension cords that could cause tripping and injury;
- In a poorly ventilated room, it is necessary to have ventilation, because during training, sweat will be released and condensation will accumulate. The simplest solution would be to install a regular fan. A more expensive option is a climate system;
- If space allows, it would not hurt to allocate a separate relaxation area with a bench or sofa;
- It is also necessary to put a table for drinks and various small items (keys, mobile phones), place a clock in a visible place or hang it on the wall, make several hooks or hangers for clothes;
- In order to be able to watch educational videos or listen to your favorite music during classes, you need to install a TV with a built-in DVD player or USB port.
Select exercise equipment
There is a real plethora of home fitness equipment on the market now, so if you're a beginner, you run the risk of buying the wrong thing. In this case, you can easily solve the problem: do not buy anything, but rent or borrow from a bodybuilder friend. This way, you can check in practice whether this exercise machine is suitable for you, whether you enjoy working out, and most importantly, whether you have enough motivation to exercise at home.
Photo: istockphoto.com
Choosing wall decoration for a home gym
It makes no sense to radically remodel the room allocated for the gym, but only need to slightly re-equip it, creating the most comfortable atmosphere for training. The selected finishing material for walls must be highly permeable and not retain foreign odors, so artificial products such as tiles, porcelain tiles or plastic are definitely not suitable. The easiest way would be to plaster the wall or wallpaper it. You can also use cork panels or natural lining.
It is better to decorate the interior in calm neutral colors. According to psychologists, the following shades are suitable for men:
- White;
- Blue;
- Light grey;
- Pastel.
Girls will be motivated to work on their figure by light, dim colors:
- Peach;
- Orange;
- Yellow.
You should not use a green tint, as it does not stimulate performance.
You can make one wall completely mirrored. This will help you monitor yourself during the training process and develop the correct technique for doing the exercises.
Finishing the floor for the gym at home
Flooring for a home gym is perhaps the most important element, because during training the noise level is quite high. If you organize a fitness club in a separate private house without neighbors and in a room located on the ground floor or in the basement, problems with sound insulation fade into the background. The main criterion in this case is the wear resistance of the coating. The best choice would be a floating screed. Due to the presence of a gap, it does not transmit noise and sound vibrations to the surrounding space.
Home gym floors can be made from the following materials:
- Rubber coating in the form of tiles or in rolls;
- Carpet - a thickened base of the material is ideal for performing exercises in a lying or sitting position;
- Cork has good soundproofing properties and springiness.
Also suitable:
- Laminate;
- Vinyl tiles;
- Linoleum.
But before laying the flooring from these materials, it is necessary to make a thick rubber underlay.
If you place a gym on a loggia, you should definitely think about insulating the floor so that classes are comfortable, especially during the cold periods of the year. Infrared heating systems are best suited for this.
Flooring
The basic requirements for flooring in a gym are determined by the purpose of the room. These include:
- anti-slip and safety;
- sound insulation;
- shock resistance;
- ease of cleaning.
Wooden floors are absolutely not suitable for a future gym. They will not be able to provide the necessary noise absorption and will forever lose their aesthetic appearance if a heavy projectile is accidentally dropped on them.
The optimal type of floor for a home sports complex is a screed. It is best to use a floating one, as it has higher sound insulation properties. It is worth laying a thick-layer carpet or cork floor on it. These types of coatings are quite soft and have low sound conductivity.
If you plan to train with heavy weights, it is worth additionally covering the floors under the equipment with special rubber mats that will protect the surface from impacts.
Home gym equipment
Inventory should be selected based on many parameters:
- Room area;
- Availability of funds;
- Gender of people exercising;
- Goals you want to achieve during your training.
For example, for a girl watching her figure, the following would be suitable:
- Cardio machine (treadmill or exercise bike);
- A pair of light weight dumbbells;
- Jump rope.
Suitable for men:
- Punching bag;
- Strength multifunctional machines or a barbell with several plates and dumbbells;
- Bars;
- Horizontal bar.
When creating a home gym for the whole family, you can include the following equipment:
- Fitballs;
- A complex of wall bars, rings and rope;
- Hoops.
If you have large spaces, you can even install a billiard or tennis table. You can make some equipment for your personal gym with your own hands. We wrote about this here. It all depends only on your imagination and financial capabilities. To clearly understand how best to plan the available space, look at photos of home gyms on the Internet and, based on them, come up with your own interior according to your own preferences.
Share in the comments how you would like to see a gym in your home and what you would include in it.
Exclusivity on a budget
Once you've set up your gym for your regular workout, it won't be long before you want to take it to a whole new level. Start by making a list of the things you will definitely need.
Old two-car garage transformed into spacious home gym Hibbs Homes
Industrial chic style
Soft and steely color Brandon Architects
When it comes to interior design, don't be tempted to buy too much stuff. A few dumbbells and a simple bench will be enough to get you started.
Ashton Woods Atlanta
An extensive hall right in your home Arc Design Group
Warm yellow tones
Modern living room in black to minimize the home Adornetto Daoust
In gray tones with well-placed mirrors Allwood Construction
