Fit Club: You can make a low-tech gym for less money with equipment like resistance bands
Illustration: Michael Klein for Newsweek
Barbara Bushman rolls out of bed as early as 4 a.m. to head to her gym—even though it’s just downstairs. “I don’t really care what I wear or what I look like,” she says about working out at home. “It’s the dogs and me.” She owns free weights, a Universal machine, resistance bands and a treadmill. But that’s not all: Bushman also exercises at the fitness center at Missouri State University, where she is a professor in the department of health and physical education. “I like to mix and match,” she says.
Most of us struggle to find time for just one gym, let alone two. The U.S. Centers for Disease Control and Prevention recommends that Americans get at least 30 minutes of moderate aerobic activity (like walking) or at least 20 minutes of vigorous aerobic activity (like running) three days a week, plus some strength training (like push-ups or lifting weights). But most of us fall far short of that goal. As cooler weather approaches, forcing many to bring their workouts indoors, TIP SHEET provides a guide to what to consider before choosing to work out at home or join a gym—or both.
• Cost: Last year the average annual dues for U.S. health clubs were $402—or $33.46 per month, according to the International Health, Racquet and Sportclub Association. That price can be a bargain if you go frequently—or a rip-off if you don’t. Novice health-club users should pick one that doesn’t require a long-term contract.
If you want a home gym, you can spend as much or as little as you’d like. Good cardio machines—bikes, treadmills, ellipticals—may cost $500 to $3,000, depending on the brand and the bells and whistles. But you can make a low-tech gym for less with equipment like rubber resistance bands, just $19.49 at target .com. “You don’t need a fancy machine,” says athletic trainer Gene Schafer, owner of ARC Athletics in New York City. “All you need is something that you will use.”
• Goals: Know your objectives—and create a structured program, on your own or with a trainer. “Lots of times home gyms fail because the consumer has no plan beyond buying the equipment,” says exercise physiologist Michele Olson, a professor at Auburn University in Montgomery, Ala., and a fellow of the American College of Sports Medicine. “You could hire a trainer, maybe just for one or two sessions, to help you create a map of where to go.” Trainers can cost $50 to $100 an hour (or $150 if they visit your home), but even a few sessions can be worth it for a personalized workout plan. See acsm.org and nata.org to find certified professionals.
• Personality: What will get you moving? “The biggest obstacle that we all face is motivation,” says Walter Thompson, a Georgia State University regent’s professor in the Department of Kinesiology and Health and a fellow of the American College of Sports Medicine. Do you like to do the same workout every day (home gym), or do you like a variety of equipment and workouts (health club)? The best home-gym candidate: “Somebody who has self-discipline, the more serious type of individual who is self motivated, who is good at pushing themselves,” says Olson.
Those who settle on a home gym should start by finding the perfect location. “You’ve got to set it up in an environment that’s pleasing to you, and not the laundry room,” says Gerald Endress, fitness director of the Duke Diet & Fitness Center. “Try to set it up in a place you almost have to stumble over.” Remember: out of sight, out of mind. (But parents of young kids should install a locking gate to keep small hands and feet away from potentially hazardous equipment.) Test each piece of equipment before you buy it. Shop at specialty equipment stores, which typically offer high-grade machines. Quality brands include Precor (precor.com) and True (truefitness.com). Endress likes elliptical machines more than treadmills because, he says, they’re easier on your joints. But Olson says most people feel more comfortable on a treadmill since “everyone knows how to walk.” Invest in a couple of sets of dumbbells—a pair of five-pound weights and a pair of 10-pound ones for women and a pair of 12-pound weights and a pair of 20-pound ones for men, advises Olson. (Be careful with free-weight bars at home because you may not have anyone spotting you.) She also recommends that a home gym contain a few good DVDs for Pilates and abdominal exercises. And everyone can do push-ups, squats, lunges and sit-ups without buying any equipment. But before making an investment, measure the height and width of your room to make sure everything will fit, or get a professional to help you figure out your space. For more information on home treadmills, elliptical trainers, medicine balls, rowing machines, heart-rate monitors and weights, see acsm.org.
