Home Gym Equipment for You

May 17, 2010

Home gym equipment essentials—Part 5

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Cardio Equipment:  Wrap up

As I read over the last few blogs, I see a bunch of boring stuff about cardio equipment.  My intention is not to bore you to death, but if there are some people who need an overview on some good additions to their home gyms there it is. 

To be honest, cardio training is a necessary evil for overall health.  The key word is NECESSARY.  It is probably the most important aspect to health and fitness.  I am a weightlifter at heart, strength training is my passion, but nothing is more important than cardio.

So, if you want to run and bike outside, that’s great.  The nice thing about having a couple of pieces of cardio equipment in your home gym is variety.  Inside you can watch television while doing cardio, which definitely helps the time go by for me.  Or you can read a book while doing light cardio for extra workouts (it’s kind of hard to do intense interval training while reading the latest Harry Potter).

Cardio is for everyone and the machines we’ve gone over can help the beginner to the powerlifter and the next fitness model.  We all can improve our cardio.  Not to mention that cardio will give the endurance necessary to perform intense strength training session in order to build the muscle to shape your body.

-Dr. Mark Mylan
Creating fit and healthy bodies with home gym equipment
www.healthyhomegym.com

May 14, 2010

Home gym equipment essentials—Part 2

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Cardio Equipment:  Treadmill

 

Ah, the workhorse for all cardio equipment, the treadmill.  Treadmills are perfect for those who due to weather or safety issues want to train indoors.  Or for those who just prefer to train indoors and like to keep track of exactly how far they gone and how many calories, or even that you enjoy watching television while training, the treadmill is perfect.

Another great aspect of a treadmill is you have instant access to intensity control.  Obviously, you can speed up or slow down while training outside, but the treadmill allows elevation control to enhance interval training.  You have complete control.

One thing to keep in mind when using a treadmill as a tool for training is that the angle of elevation to equate to outdoor training is 2.5 degrees.  This is to make up of the conveyor belt moving underneath you.  This way if you do choose to train outside, you won’t be surprised that it is a little harder than on your treadmill.

A final advantage to training on a treadmill is ease of impact on the joints.  Treadmills have a little “give” on them that absorbs shock and is easier on ankle, knee, and hip joints, as well as the lower back, compared to the ground.  So, the treadmill is a great choice for your training in order to build a stronger, healthier body.

-Dr. Mark Mylan
Creating fit and healthy bodies with home gym equipment
www.healthyhomegym.com

May 7, 2010

Home Gym Equipment Tips to Transform Your Life—Part 25

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Strength Training:  Deload 2

There are many different ways to deload in order to give your body a break from all the hard work you’ve been doing.  Please do not make the mistake of ignoring this vital aspect of your training.  A deload week will only be effective if you actually give your body a break.  This is not the time to take a break from strength training and kill yourself on the treadmill.

One way is to cut all strength training to 50% of your last regular training week.  That means 50% of the weight that you are lifting and at least 50% of the sets your doing (this pertains more for accessory lifts as you should only be doing one or two sets of your compound movements).  Also, back off 50% on the cardio training for that week.

Another great way to deload is to do only body weight exercises on your normal lifting days (push ups, chin ups, sit ups, bodyweight lungs, deep knee bends) and walk three miles in an hour on cardio days for a full week. 

A final way to deload is to take all the stress out of your joints and hit the pool.  Basically, get in the pool and move all of your joints through different ranges of motion and let the water be the resistance.  Many gym pools have water weights that will add to the resistance.  Your cardio for the week can be swimming laps.  This is a great break for your muscles and joints.

A final plea—please take care of your body and incorporate a deload week!!! 

-Dr. Mark Mylan
Creating fit and healthy bodies with home gym equipment
www.healthyhomegym.com

May 4, 2010

Home Gym Equipment Tips to Transform Your Life—Part 22

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Strength Training:  Frequency/Sets and reps 1

Most people train too often and do too many sets per body part.  While the enthusiasm is wonderful, this leads to slower gains or even regression and injury.  Recovery is very important, especially the older you get. Even if you’re in your early twenties, smarter training will lead to greater gains.

Each body part should be trained no more than one time per week, with the possible exception of upper back and abdominal work could be trained twice per week.  Many times, it is better to train each body part every 10 days.  That is a shock to most people.  Strength training requires adequate recovery. 

Take as many warm up sets as you need, (everyone has a different number, depending on their body and how much weight is being lifted), no more than 2-3 work sets should be performed and one is usually best on compound lifts (Squat, Bench Press, Shoulder Press, Deadlift). 

These work sets should never be done to failure.  You should be able to perform 1-2 more repetitions at the end of your set.  For accessory lifts perform 4-5 sets.  These sets should be comfortable to perform and should not be done anywhere close to failure.  Too many times people will go all out on an accessory lift which can deplete your body.  Accessory lifts are performed to help stabilize the body.

-Dr. Mark Mylan
Creating fit and healthy bodies with home gym equipment
www.healthyhomegym.com

April 26, 2010

Home Gym Equipment Tips to Transform Your Life—Part 14

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Standing shoulder press:

Standing shoulder press will train chest, shoulders and triceps.  Use a squat rack for this exercise.  If you perform the shoulder press while sitting, it will unnecessarily load the spine and can lead to injury.  Also, you have more control of your balance when performing this exercise standing.

Start by unracking the weight in front of your body.  The bar will rest on the uppermost part of your chest.  Place your elbows at approximately 45 degrees to your sides.  As with the bench press, you want every part of your body tight.  If your elbows are at 90 degrees to your sides, it will leave your shoulder joints loose and prone to injury.   Press the bar above your head to full lockout, pause, and return the bar to below your chin.  Always maintain control of the bar at the top position and the bottom position to ensure stability and avoid injury.

There are a few things that should never occur with this exercise.  Do not press from behind your neck.  You will injure your shoulders.  Do not press with your elbows at 90 degrees to your body.  As I’ve already mentioned, this can loosen your shoulder joints.  Do not lower the bar to anywhere above your chin.  This usually means you are using too much weight and can’t maintain proper form.  Finally, do not use your legs in this exercise to push the weight up.  This is cheating and also means you’re using too much weight.

-Dr. Mark Mylan
Creating fit and healthy bodies with home gym equipment
www.healthyhomegym.com

April 23, 2010

Home Gym Equipment Tips to Transform Your Life—Part 11

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The Squat:

Let’s take a look at each of the five core compound exercises.  Please keep in mind that if you have any injuries that would keep you from doing any of these exercises, please think safety first.  Also, please check with your physician before starting any exercise program.

The squat is the king of all exercises.  If done properly, it is the most important exercise you can do.  The squat trains every muscle of the body if done correctly.  The problem is most people don’t know how to do a proper squat and end up hurting their backs or knees.

There are two major rules for the squat:  squat to just below parallel (butt slightly below your knees) and your knees should always stay behind your toes.  This takes some practice.  The set up goes as follows:  set the bar just below your trap muscles (this is lower than most people do),  squeeze your shoulder blades together, lift the bar off the rack, arch your back, head up (just above parallel), and place your feet just outside your shoulders.

Now, you’re ready to squat:  first, sit your butt back like you were going to sit on a chair, as you do this flair your knees to the side slightly (this will keep your knees from going forward over your toes), continue to squat down until your butt is just below your knees with your head level or slightly up the whole time, and then return to standing.  There is a lot of coordination to squatting.  Take the time to practice this form (you may need a mirror or a friend to watch your form) and you will save yourself from injury.

-Dr. Mark Mylan
Creating fit and healthy bodies with home gym equipment
www.healthyhomegym.com

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