Who hasn’t dreamed of trading their gym towel for a TV-side treadmill? But with a new wave of home fitness machines promising things you can’t even pronounce, setting up a home gym demands diligence, writes Jess Harding |
Who hasn’t dreamed of trading their gym towel for a TV-side treadmill? But with a new wave of home fitness machines promising things you can’t even pronounce, setting up a home gym demands diligence, writes Jess Harding | |||
Before you head out the door with that stocktake brochure in hand, take a crash course in what’s hot, and what’s not, in home gyms.
Burn Rate: 50 kJ per minute The benefits
Do it right What the experts say Four of five trainers WH&F consulted rated running as the ultimate calorie burning, cardiovascular workout for those capable of high impact exercise. If you have 30 minutes at home to crunch out a cardio session, maximise it by doing interval training on a treadmill and you’ll be surprised how fast you see results. But check your goals – if jogging is not your thing and your goal is to improve your cardiovascular fitness, just walking on a treadmill is not your best option.
Burn Rate: 50 kJ per minute The benefits
Do it right Set the elliptical trainer to a challenging resistance level. That sounds obvious but you’d be surprised how many people kid themselves out of a quality cardio session by swinging about for 20 minutes. Be careful, it’s much easier to coast along on an elliptical than a treadmill. Use an interval program to get the most out of your workout. What the experts say Liz Neporent, a fitness author and personal trainer, recommends ellipticals for those looking to improve their cardiovascular fitness without slogging it out on the treadmill, especially those with knee and back problems. They might be more ‘fun’ than other cardio machines but the reviews aren’t all glowing. Edward Coyle, director of the Human Performance Laboratory at the University of Texas, has serious doubts about the benefits of their ‘effortless’ motion. “They just aren’t always effective in providing resistance to movement,” he says. It may not be a case of no pain, no gain, but the human body appreciates a physical challenge. Know your limits but push them.
Burn Rate: 63 kJ per minute The benefits
Do it right On the backstroke, your knees should be almost completely straight before you squeeze your shoulder blades together and pull the handle towards your sternum. Your back should stay in its naturally arched position during the entire movement. Technique is important with this one and possibly why people are timid to try it out. But it really is worth the effort. What the experts say Getting the thumbs up from all our trainers, the rowing machine has emerged as the most underrated cardio machine on the gym floor. “It’s a total fitness machine and probably the best piece of workout equipment,” says Dr Timothy Hosea of the American College of Sports Medicine. “You exercise every major muscle group in the body in a smooth, controlled manner. If you do it on a regular basis you’ll start to see changes in two to three weeks, but you have to have good technique.”
Burn Rate: 42 kJ per minute The benefits
Do it right Adjust the seat so there is a slight curve in your knee at the most extended point of your cycle. Remember, cycling focuses almost exclusively on the legs and butt, so balance your workout with upper body and core training. What the experts say Top tips from our trainers? Hill climbs are an excellent way to build strength and rev up your metabolism. Bump up the resistance too; don’t be daunted by the misconception that cycling hard will give you chunky quadriceps, it won’t. What it will do is sculpt lovely, tight, toned legs. Save or splurge?
Best of both worlds Not willing to rack up a few k on the credit card but cringe at the cattleyard scene at the gym at peak hour? Guess that’s what inspired 24-7 US gym chain Anytime Fitness to launch down under. Don’t know about you, but we rather fancy an uber-modern, pro-level gym to ourselves (so please don’t come between 1am and 2am Tuesday). Visit anytimefitness.com.au for locations Australia-wide. Want more diet tips? Try the Drop A Dress Size diet or check out our fitness tools to help shed those pounds. |