MARY CATHERINE NOLAN on creating a gym which will suit your lifestyle and one you will want to use
MOST PEOPLE would probably say they’d like to be fitter. The difficulty is to find a way to achieve this that suits their lifestyle: hectic schedules, family demands, irregular working hours, long commutes.
Having to turn around and head out to the gym after a long hard day doesn’t always appeal – wouldn’t it be nice if the gym could come to you?
Well, if you really want to work out at home, you can do so using nothing more than your own body weight.
But there is a huge range of equipment out there, from inflatable dumbbells to highly sophisticated multi-gyms, so let’s imagine you are thinking of investing in one or more of these to create your own home gym. Where do you go from here?
1 Work out how you want to work out
This is often harder than people think; you may need to try out a few different ways of training or pieces of equipment before you find what really works for you.
Getting professional advice before you create your training space could save you time and money in the long run.
2 Work out how much you want to spend
Obviously, cost is a factor. You could pay more than €2,000 for a home gym system, but be honest – are you sure you will use it?
If you have been a regular gym user, then it may be a worthwhile investment, but if you find it hard to motivate yourself, adding guilt over spending so much isn’t going to help.
3 Work out where you to want to work out
Do you have a room you can use exclusively for training or will you have to find a space in a room that’s used for other purposes? Clearly, the first option is preferable, but if you really are determined, you can train in an area the size of a tatami mat.
4 Size matters
How much room can you dedicate to your personal gym? Yes, you can work out in a relatively small space, but it will limit the type of training you can do. Even if you intend only to stretch, you need to ask yourself:
Can you lie on the floor comfortably with your arms over your head and your legs fully stretched?
Can you lie in a star shape without touching a wall?
Can you stand and stretch up without hitting the ceiling?
Size is even more crucial when you are planning to install equipment.
Home fitness equipment such as treadmills, steppers and exercise bikes take up a fair amount of space, and it would be foolish to purchase any of these without first working out where you can put them.
Remember also to check door widths and ceiling heights – you don’t want to spend a fortune on a state-of-the-art treadmill only to find you can’t get it into the room!
5 Covering the basics
Now you have looked at the size of your training space, what next? Well, whether you plan simply to stretch or intend to go the whole nine yards with the latest cardiovascular equipment, there are still some basics to cover.
Is the space well ventilated? Apart from the sweat you may be hoping to work up, any large piece of machinery will generate a certain amount of heat, so good ventilation is important.
Is there adequate heating?
To avoid injury, you need to warm up and stay warm throughout your training session, so a comfortable level of heat is essential.
Are there sufficient plug points?
Remember, apart from running the equipment, you may want to have music playing or be able to watch TV.
Is the lighting adequate?
Some people find reading helps to pass the time on the treadmill, so make sure you won’t be straining your eyes as you tone your thighs.
Is the space big enough?
Is the space where you intend to put your exercise equipment big enough not just for the treadmill or bike, but also to allow you get on, off and walk around it in comfort?
Is the floor suitable?
The type of floor you require depends on the type of exercise you are planning to do. If you want to install a large piece of equipment such as an elliptical trainer, the floor covering needs to be robust; if your exercise of choice is Pilates, for example, the floor covering needs to be smooth and inviting.
For safety reasons, loose rugs are not a good idea. Whatever you put down, it should be easy to keep clean.
Is there room to warm up and cool down?
No matter what form of training you do – weights, cycling, yoga – your fitness regime must include a warm-up and a cool-down. Make sure you allow room for this in your training space – and time for this in your training schedule.
6 Useful additions
Once you have covered the basics, you can look at some useful additions.
Mirror: You may not relish the thought of looking at yourself in the mirror while you train, but to get the full benefit of any equipment and to ensure that you do so safely, it is important to be able to check your posture and your technique. What’s more, if your home gym is quite small, a mirror on one wall will help to create a feeling of space.
Shelving: Put up some simple shelving for your CD player and chillout discs and/or portable TV. If you are going to watch TV while training, be careful where you place it. For best posture while exercising, your head needs to be in a neutral position, that is, neither lowered nor raised but looking straight ahead.
Storage: Some form of storage for small pieces of equipment is a good idea if you want to avoid your yoga mat being used as a dog blanket. A couple of hooks on the wall for your hoodie and towel will also help to keep the floor clear.
The fancy stuff: Once you have the basics in place, you can move on to the fun part: giving your home gym the personal touch. Here are a few things you might want to consider:
Paintwork: Do you like to train hard? If so, brighter, more energising colours might keep you motivated. If, however, your fitness regime is more mind/body – Pilates, yoga, stretching – then softer hues would probably work best.
Decoration: Bare walls are no fun to look at. Some find posters of bodies beautiful inspiring – others find them discouraging. You may prefer to watch TV. The focus here is making this a space you will want to spend time in.
Music: Many people like to listen to music when training.
A small free-standing CD player with a remote control is a good option; if you prefer a personal music player, ensure that the wires can’t get caught up in equipment.
The music you play is obviously a matter of choice, but be careful that you don’t get carried away – bopping to the beat while on the treadmill could result in injury!
7 And finally . . .
Keep it visible: For your home fitness regime to succeed, you want your training area to “call you in”: it should be a space that you feel comfortable and relaxed in – though perhaps not too relaxed!
However you decorate it, it must say “fitness”; disguise its purpose too well and you’ll never shed those inches. If you intend to use equipment that can be packed away, such as a bicycle, leave it set up so it acts as a reminder.
8 And finally, finally
Keep it safe:
Fitness equipment, be it a top-of-the-range multi-gym or simply a piece of tubing, can be lethal, especially when children or pets are around. When installing the equipment, make sure there are no trailing leads. Keep the area as clear as possible.
Any furniture should be placed away from the fitness equipment, and preferably be fixed. Keep any free-standing items stored at all times, and, if possible, place the room out of bounds – after all, this is supposed to be your space, for your time for yourself.
No one says getting fit is easy, but it should be fun and it should make you feel good. Creating a wonderful space in which to train is one way to help you achieve your fitness goals.
