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This Old House - Do-it-Yourself

How to Design a Safe and Effective Home Gym

Written by Posted On Friday, 21 December 2018 18:06

Exercise is a fundamental aspect of living a healthy lifestyle. The vast majority of people in the United States do not spend enough time exercising each week. As a result, numerous health problems afflict people as they age.

 

One of the most common excuses for not exercising is a lack of access to a home gym. Building a home gym is an excellent way to exercise more. However, some people do not understand all of the variables involved in developing a home gym. It is vital to consider safety when purchasing equipment. It is much better to spend more money and avoid various injuries.

 

Weights

The most significant purchase when building a home gym is the equipment. There are basic lifts that lifters perform. As a lifter progresses, more weights will be required to challenge the body. Some fitness stores offer a discount for shoppers who purchase an entire home gym at one time. A home gym package usually includes a bench press and a squat rack.

 

Once the equipment is purchased, a person will have to spend several hours putting everything together. It is vital to assemble the equipment correctly. Some companies offer assistance with the assembly process for a marginal fee.

 

When resistance training, people should start with light weights on the barbell. Some people start with heavy weights and end up with a severe injury.

 

Stretching

One of the most effective ways to avoid health issues while exercising is to stretch properly. Few people take adequate time to stretch before each workout. There are multiple types of stretching that can be used to warm up the body. Static stretching involves staying in the same spot while stretching various body parts. Dynamic stretching requires a person to move around while warming up the body. In most cases, dynamic stretching is the most effective way to avoid injury.

 

Resistance Bands

Anyone who is just starting their fitness journey should consider using resistance bands. Resistance bands are an excellent way to challenge the body without lifting heavy weights. Resistance bands are also used to stretch certain areas of the body. People who work in offices tend to have tight hamstrings. Stretching cannot repair years of sitting down for hours at a time. However, a light workout utilizing resistance bands can make a person drastically more flexible.

 

Injuries

When exercising in a home gym, injuries should be avoided at all costs. In most cases, a person will exercise in a home gym without a lifting partner. The best way to prevent injuries is to lift with proper form. One bad lift can cause an injury that takes months to recover from. The AC joint separation recovery time is over three months. If someone does not exercise an extended period, it is likely that person will lose all of their lifting and fitness gains.

 

Chronic injuries occur after years of using improper form while utilizing resistance training. However, dropping weight is another common cause of injuries. A person should never attempt to lift a weight without being sure of themselves. It is common for lifters to lift too much weight and then drop the barbell. In some cases, the barbell can bounce and hit other body parts.

 

Diet Advice

Another effective method to avoid injury while exercising is to eat a healthy diet. Some people wrongly believe it is possible to exercise enough to compensate for a lousy diet. A healthy diet should consist of natural food and plenty of vegetables. Eating adequate protein is another major challenge for most people.

 

Staying hydrated is vital to avoiding injuries. When people do not drink enough water, the body does not recover as quickly.

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