Home Gym Equipment for You

May 23, 2010

Home gym equipment essentials—Part 7

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Avoiding the gym

After talking about the “why” someone would want to purchase a home gym, I thought I’d put together of a list of the people at the commercial gym that would make anyone want to buy a home gym.

The grunter/screamer—Yes we hear you, yes we see you attempting to lift every weight in the gym (usually without success), yes you’re annoying.

The girl who wants to be seen—OK, you’re in shape.  Please put some clothes on and quit looking in the mirror the whole time you’re on the stair-stepper.

The guy in the bandana, flannel shirt with the sleeves cut off (ala Larry the cable guy), Zubaz pants from the 80s, and Timberland boots.  Enough said.

The elderly folks (God bless them for being at a gym) who are on the machines doing incredibly horrific form that at any time you just know they’re going to break in half.  I don’t need that stress.

The very overweight folks (God bless them for being at the gym) who are doing preacher curls or the abductor/adductor machines.  This will not help you lose weight!!!

The trainers who are with most of the above folks having them do the most ridiculous exercises to get them “in shape”, when they have absolutely no idea what they’re doing.  (Note:  my best friend is a great trainer, so no offense to those of you who do know what you’re doing).

So, hopefully I haven’t upset too many people.  But these people give you a very good reason to get your own home gym and do some serious training.

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

May 8, 2010

Home Gym Equipment Tips to Transform Your Life—Part 26

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Nutrition 1:

Nutrition is another subject that is very simple but not necessarily easy.  It could be summed up in two rules:  1. Drink only pure water. 2. Eat only organic, live foods.  Done.  Obviously, that is easier said than done.  So, we’ll focus on what is most important to get the nutrition your body needs and avoiding what is making your body sick. 

Water is obviously the most valuable health source we have and everyone should drink at least one gallon every day.  This cleanses the body and is involved with basically every life giving function in the body. 

Although, when eating your meals you should refrain from drinking anything, including water, for ½ hour before you eat to 1 hour after you eat.  This will ensure that the acid in your stomach that breaks down the food you eat into the nutrients the small intestine will absorb is at optimal levels.  Water can dilute this acid.

So why did I choose to talk about water first in the nutrition section?  Because if most people stopped drinking everything else and drank one gallon of water every day, our society would be much, much healthier.  It’s that important.

No worries.  We’ll discuss what you should and should not be eating in depth soon.

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

April 28, 2010

Home Gym Equipment Tips to Transform Your Life—Part 16

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Strength Training:  Other gems, part 1

The previous five exercises are the foundation for a strong and healthy body.  They can stand alone if done properly.  Believe me, if done consistently, squats will build strong abs.  As you progress, you may add accessory exercises that will help you to obtain your goals.  Here are some great accessory exercises.

Weighted crunch—This exercise is the most important accessory exercise for a strong core.  Lie on the floor, put your legs on a bench so that your lower leg is 90 degrees to your upper leg (make sure it is not higher than 90 degrees), place a dumbbell or weight behind your head (make sure the weight is behind your head, any weight on your chest is worthless for this exercise), do not pull on your neck, keep enough pressure to hold the weight to your head, crunch until your shoulder blades are off the ground (do not do a full sit up, this will take the stress off your core and put it on your hip flexors).

Use a weight that you can get 12-20 reps for 4 sets.  The reps are lower than what most people do for abdominals.  Doing 50 rep sets may be good for endurance, but do little for strength.  This philosophy is to build a strong core.  These heavy weights will not make your waist blocky.  Remember, the way to show off your abs is to do cardio.  This exercise is to strengthen your core.

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

April 17, 2010

Home Gym Equipment Tips to Transform Your Life—Part 5

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Cardio, Part 3:

If your body has an injury that hinders your ability to run or to incorporate elevation in your training, the elliptical is what I would suggest next.  The key to getting a good workout on the elliptical is resistance. 

You have probably seen people pedaling away on the elliptical as fast as they can at the gym thinking they’re getting a great workout.  Actually, they’re getting nowhere fast. Pedaling fast with no resistance is nowhere near as effective as pedaling with a heavier resistance. 

This makes the exercise more difficult, which is great for cardiovascular capacity, without stressing the joints.  Be sure to pick an elliptical that has the arm levers also to get the upper body involved too.

Another good alternative is the stationary bike.  The same principle of resistance applies here.  Going fast with no resistance does little to increase work capacity.  When choosing a stationary bike, be sure to choose the upright model verses the recumbent. 

The recumbent bike can put your spine in a vulnerable position by rounding the back that could potential lead to injury if you have a previous low back condition.

If you are a beginner or your body has limited capacity due to injury, walk outside.  This may take more time, but walking will gradually increase your cardiovascular capacity over time.  If you can’t get outside, walk on a treadmill with elevation. 

And finally, if you have knee problems or very limited capacity, find a swimming pool and walk in it.  This takes gravity off the joints and allows many people to exercise when they otherwise couldn’t.

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

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