Fitness – Create your own home gym

Fitness experts offer tips on how to set up an exercise centre in your home.

What’s your excuse for not exercising? Do you tell yourself the gym is too expensive or too far, you don’t have the time or have chores to do? Exercising is among the most essential activities to keep your body healthy as it keeps you in shape and lowers your risk of developing chronic illnesses. But you know that already, so how about creating your own gym in the comfort of your home? If you don’t know where to start then don’t worry, our experts will guide you. Here are tips on how to turn a section of space in your home into an exercise area. Learn how to set up everything you need, what to do and how to pace yourself to reap the maximum benefits.

WHY CREATE YOUR OWN GYM?

Fitness expert Lee Niemandt from YourTrainer Fitness Company says that creating your own gym at home would certainly be cost-effective. Here are other persuasive factors to consider: Never having to wait for equipment (no standing in a queue at the gym waiting for an apparatus to become available) You know the equipment is clean and in working order as you’re the only one who uses it You have the privacy of your own home No need to feel self-conscious or intimidated You feel more comfortable No pressure of dressing up or having your hair in place You don’t have to wait in the queue for the toilet or the shower and there will still be hot water when you’re done Time efficient

ESSENTIAL STEPS IN CREATING YOUR OWN GYM

STEP 1: FIND A SPACE IN YOUR HOME Look around and find the best space where you can set up your home gym. Whether it’s a spare bedroom, the study, a part of your lounge, or even your garage, make sure the room has windows or doors that allow natural light to come in, says Mondli Sibiya, a fitness expert from Airbornclick. “The space should be as airy as possible, and should also be open enough for you to move around and rotate without having to touch any objects in the room,’’ Sibiya says. He adds that the room should be a quiet space where you won’t be disturbed or interrupted. STEP 2: PERSONALISE YOUR SPACE Having a personalised gym space can help you feel more productive and comfortable when you’re working out. Being in a room that you’re comfortable in pushes you to do the most, whether you’re working out for 30mins, more or less. You can decorate your gym centre by painting it in bold colours that will make it visible and stand out from the rest of the rooms in the house. Put up posters of people whose bodies you’re inspired by or write motivational quotes that will help you to push yourself to achieve whatever goal you’ve set up for yourself. If you love plants then you can add them to your space to help boost oxygen levels in the room. STEP 3: CHOOSE YOUR EQUIPMENT Yes, gym equipment can be very expensive, however your home gym doesn’t have to consist of pricey gear. If it’s within your budget, it’s best to invest in good equipment that won’t get damaged easily and that will last longer when maintained well. Niemandt says that most of her clients use only a mat and resistance bands (which cost about R50 at most fitness gear shops). So, to start off, you really don’t need much. You can also invest in some dumbbells and weighted bands if you like. “I believe that the only thing you need for a super-effective workout is a mat, and your body. Some workouts only require two small towels,” Niemandt adds. The floor mat can be used for the following exercises: sit ups, planks, lunges (these include abs, calves, gluteus, squats and hamstring), crunch, superman (arms and legs extended) and bridge (raise hips off the floor whilst lying on your back). For runners, you don’t need to buy a treadmill. You can jog or take a walk in your street or around your house a few times.

For some people music is a perfect motivator to keep going or make exercising fun. Invest in a small portable radio or bluetooth speakers and play music through your phone. Niemandt advises against having a TV in your gym area as it will distract you. However, if you will be exercising to a DVD like Zumba for example, you might need a small TV set and DVD machine to complete your gym setup. STEP 4: KEEP THE SPACE ORGANISED It’s important to keep your gym space organised, especially if you’re using the room for other purposes too. Adding shelves or bins or a small cabinet to store your gym equipment will keep the room neat. Plus you don’t have to remove the equipment everytime you finish exercising, only to bring it back for the next session.“Keeping your home gym organised will keep you motivated to use it. Knowing this is “your space”, your happy place will keep you on track. “Also putting out the equipment you’ll need for your next workout is a good idea, so you know what you’re going to do, and don’t have to look start looking for things when you have to start working out. Try and keep pets and children away from your space,” says Niemandt. Lastly, keep your equipment neat, clean. STEP 5: PUT YOUR GYM TO GOOD USE The whole point of creating a gym at home is so that you could use it. You have no more excuses for laziness. Wake up 30-40 minutes earlier in the morning and have a quick workout. “You need to visit your home gym regularly. Exercise with a partner or a friend if you have to, and try different exercises. Enjoy your home gym,” says Sibiya. He explains that if you start with excuses from the beginning, the whole effort of setting up a gym will go to waste because you might never get to using it.

Use the internet to help you create or speak to an expert about creating a structured, personalised training programme that will help you stay focused. There are many pictures of exercises that you can get and put up on your wall if you don’t want to read instructions. Setting goals for yourself will keep you motivated.

“Set certain times and days for your training and make them non-negotiable. If you’re a beginner then start with the basics, like body weight exercises, to avoid over straining and injuries. Taking in oxygen is also essential throughout the workout because your muscles need oxygen. ” Sibiya advises. So go on and do it!