Strength Training Home Gym

Dead weights. Home gyms are like those juice bars at gyms. You can do the same with less. Prisoners and special forces get beefed up with just dead weights.

2006-03-22 12:37:16 by footprintsonsand

In sports training, equipment isn't necessary if the athlete is creative in incorporating the outdoor environment into their exercises ...

I've been recruited to be a police officer, and need to get in serious shape.I'm only 5.4" and 115 pounds, and I'm a girl. I need to be able to keep up with the guys, so I need to do some serious strength training.
I have a small child so I don't have time to go to the gym.
What kind of strength training can I do at home to prepare for the police training?

Hi,
You can start by purchasing a simple bench, a variety of free weights ranging from 5lbs to 20lbs, leg weights that strap around your ankles 3lbs and 5lbs, and perhaps one of those rubber stretch bands. With these, you can do a complete weight workout. You can find a lot of this equipment used. If you buy a copy of Shape magazine, they have a lot of strength training/weight workouts in there and a lot of good information. I would begin by doing something as a warm up like stretching and then jogging around the block before beginning the weight workout. You should workout every other day with weights, to give your muscles time to recover; 3 days a week minimum. On the other days you can do a speedwalk, run, jog or bicycle for 30 or more minutes. Take one day a week off. Good luck! You can do it!

2009-09-06 16:34:00 by CaliCruz

Price: $2.99

I already have a decent treadmill for cardio. Any good recommendation for the home gym?

i like free weights best

2006-11-07 17:42:25 by heysubbu

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Absolutely! I'm not sure what your goals are (for example, weight loss and toning), but you can get an excellent strength workout using body weight exercises, lightweight dumbbells, and tubing.

Bodyweight exercises are those that use your own body for resistance and include (but are not limited to) squats, lunges, side lunges, push ups, triceps dips, crunches (various), yoga planks, low back extensions, and any number of "calisthenics" like mountain climbers, squat jumps, etc. Most fitness magazines like Shape and Self provide fairly comprehensive body weight routines near the back of the magazine, complete with cards you can rip out and use.

For those muscle groups you might not hit as much with the body weight exercises, like your back, biceps, and shoulders, you might pick up some tubing with handles on each end (they come in various resistances and are really inexpensive, so you might buy 3 or so), as well as some light weight dumbbells (also inexpensive; I would recommend some 5's, 8's, and 10's), which you can use for isolated exercises or to hang on to while doing bodyweight exercises to increase your load (e.g. during a squat). Again, most fitness magazines will provide you with a basic routine (which you should switch up every 4-6 weeks to ensure continued results).

Aim for about 3 days a week (30-45 minutes each session) of circuit training, or completing one set of each exercise in a row with little to no rest before returning to your second set, for maximum efficiency.

2007-09-20 10:53:47 by Jena

sorry do, not go :)

Lift weights... or workouts with a resistance band

or if you want some thing really easy get the wii fit :)

2008-06-23 16:59:35 by Gwen B