Ex­pert picks for build­ing a sim­ple home gym

A few strate­gic pieces of equip­ment can help you step up your home work­outs.

Diabetic Living (USA) - - Contents - BY CINDY KUZMA

1

KET­TLE­BELLS

“Ket­tle­bells look like a teapot made of solid iron and are used for ex­er­cises such as throw­ing and swing­ing. They’re best for peo­ple with some ex­er­cise ex­pe­ri­ence or those who can in­vest in a few ses­sions with a per­sonal trainer. A 5-pound bell is a great place to start. You can progress as you get stronger.”—Michael Lynch, M.S., CDCES, clin­i­cal ex­er­cise phys­i­ol­o­gist in Seat­tle.

2

JUMP-ROPE

“Go back to the play­ground with a jump-rope: a sim­ple, in­ex­pen­sive tool that strength­ens nearly ev­ery mus­cle in your body, in­clud­ing your heart. Even one minute of jump­ing is ben­e­fi­cial for your health; if you can work your way up to five min­utes a day, even bet­ter.”—M.L.

3

FREE WEIGHTS

“Noth­ing spells re­sis­tance train­ing like free weights. With just one or two weights—say, 3 pounds and 5 pounds—you can com­plete a ver­sa­tile and dy­namic work­out for your en­tire body, one that also strength­ens joints and the sup­port­ing mus­cles around them.”—M.L.

4

FOAM ROLLER

“Foam rollers ap­ply di­rect pres­sure to re­lease ten­sion from tis­sues in your ham­strings, back, shoul­ders, and other ar­eas. Hold the roller in your hands and use it like a gi­ant rolling pin—or [place it on the ground and] roll your body on top of it. In a few min­utes a day, you can re­duce pain, in­crease range of mo­tion, and im­prove func­tion.”—Michelle Adams, M.S., ki­ne­si­ol­ogy in­struc­tor at the Univer­sity of Illi­nois at Chicago.

5

BAL­ANCE BALL

“If you buy just one piece of equip­ment, make it a bal­ance ball. They’re phe­nom­e­nal for ab and core ex­er­cises and can also safely work your sta­bil­ity and bal­ance. Check the chart for your height and make sure you choose the ap­pro­pri­ate size.”—M.L.

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