Using Exercise Physiology to Determine What Is The Best Home Exercise Equipment
I, like a lot of other people, have had a lot of time at home recently and I have been reading articles about what people think is the best home exercise equipment?
This pandemic has people thinking of how they are going to workout at home since they cannot get to the gym. I have been doing a lot of research, and there are many different types and pieces of equipment out there at a plethora of different price points to “get you in shape.” However, from what I have seen, you do not need a lot of equipment to get a great workout. The cheapest most effective way to exercise is to use your own body weight. All you really need is a mat, a list of some basic floor exercises, and a chair. Continue reading to see a list of exercises and estimated cost for some supplies if you want more of a challenge.
Best Mats
If you do a google or amazon search for a mat, you will see many different choices. My personal preference is a mat with at least a half inch thickness for comfort. The roll up mats just take up less space when not in use and they are also something you can use after this self-isolation is over. Yoga studios and gyms usually provide mats, but it is always better and more sanitary to use your own. They run in price from $30 to $40 and you can order them online or pick them up at Wal-mart or Target if you don’t want to wait a month for the non-essential mat to ship. If you do not want to spend money on a mat right now, if you have a carpeted space, then you do not necessarily need a mat. They are better suited for hard surfaces because you want to be more comfortable.
Best Exercises
The best exercises to do at home that require no equipment are push-ups, planks, squats and floor cobras. With these four body weight exercises, you can hit all of the major muscle groups with absolutely no commitment to equipment. I have listed the exercises with a description of the regular form for each, however, there are modifications to all of these exercises if you are unable to do them as I have them described below.
Push-ups get your chest, triceps (back of arms), and your anterior deltoids. To do a proper push-up, make sure your hands and under your shoulders. Squeeze your shoulder blades together, keeping your core tight, lower yourself to the floor and push yourself up like you're pushing the world away from you.
Planks work the deep core stabilizers (muscles that attach to the spin (multifidi, transverse abdominus, etc). A plank is a similar position to a push-up, but you are on your elbows keeping your core tight with your butt slightly below your shoulders.
Floor Cobras do the opposite of the push-ups by working your back (rhomboids), some posterior deltoids, and erector spinae (muscles between vertebrae in spine). Lying on your stomach, you have your arms at your side, keep your core tight, squeeze your shoulder blades together, and lift your chin off of the ground. Hold your shoulder blades together for 4 seconds and return to the starting position.
Squats are a great total body functional exercise. Also, it works all of the major muscle groups in the legs if done properly. If you are unsure of your squat form, you can grab a chair and put it up against the wall so it does not move. With the chair behind you, stand with your feet hip-width to shoulder-width apart, sit back into your hips and try to lightly touch the chair with your butt. When squatting down, try not to lean too far forward.
Cheap Equipment to Add a Challenge
If you are really insistent on needing more than the floor and a chair, you can invest in some bands. Resistance bands are cheap ($15-40 depending on what you opt for), do not take up a lot of space, and they open you up to some more variations and exercises. They are also great for rehabilitation exercises if you are already prone to injuries, i.e. rotator cuff issues. For more information on rotator cuff exercises see internal and external rotations and scapular retraction. The biggest mistake people make in a home gym set up is they get a lot of expensive equipment that takes up a lot of space and then never use it.
Form Over Weights for Beginner and Intermediate Exercisers
Whatever you decide to use for your exercise equipment of choice, make sure that you are always using proper form. What people do not realize is that their main initial strength gains come from neurologic improvements. This is just a fancy way of saying your brain gets better at telling your muscles how to work. These gains comprise the first 2 to 8 weeks of exercise, depending on how trained you are initially. In that amount of time you can be primed and ready to go for when the gyms open up to the public again. For more information on exercises from home, you can visit my website, justaguyfitness.com.
Conclusion
If you are bored at home and want to jump start your fitness routine, this is the perfect time. You can do anything you put your mind to, just do not bow your budget. Set a realistic budget, make a list of what you want and pare it down to the most essential. I have a feeling it will match what I have described in this article. If you got everything I listed you are looking at a max of $80 to get set up with a very nice set of home exercise equipment. Remembr, above all else, make sure you have fun!