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How to Get a Cheap Workout
If you're unable simply unwilling pay thousands of dollars a year for membership in the new exercise studio started by Gwyneth Paltrow and her personal trainer, never fear. You don't need to be cashed up to get a good workout. In fact,[link widoczny dla zalogowanych], you don't need to join a gym at all. We asked four fitness pros for their advice on putting together a home gym for $100 or less. Here's what they said.
1. Don't buy anything that's going to gather dust. "If you have $100 to spend,[link widoczny dla zalogowanych], I'd probably tell you the same thing as if you had a million dollars to spend: Buy what you'll use,[link widoczny dla zalogowanych]," says Gene Schafer,[link widoczny dla zalogowanych], athletic trainer and owner of Arc Athletics Sports Rehabilitation in New York. That means you shouldn't blow your budget in four payments of $24.99 each on that new whosamacallit you saw on late-night TV. Look at what you already have. Before you open your wallet,[link widoczny dla zalogowanych], hit the garage, basement,[link widoczny dla zalogowanych], and kitchen. Cans of food and jugs of laundry detergent can replace dumbbells,[link widoczny dla zalogowanych], says Jim White, a nutritionist,[link widoczny dla zalogowanych], personal trainer,[link widoczny dla zalogowanych], and owner of Jim White Fitness in Virginia Beach,[link widoczny dla zalogowanych], Va. "You can use chairs for exercises like push-ups and dips,[link widoczny dla zalogowanych], and a towel for resistance training with a partner," he says. Another freebie: a homemade jump-rope, crafted from rope or cord. That's good for more than aerobic exercise, notes Schafer: You can put it on the floor and jump over it to improve your agility.
3. Embrace DIY. What you don't have,[link widoczny dla zalogowanych], make for cheap, says Justin Price, co-owner of the BioMechanics,[link widoczny dla zalogowanych], a personal training and wellness company in San Diego. Or,[link widoczny dla zalogowanych], he says, head to Home Depot, buy a 2-foot length of 4-inch hard pipe for a few bucks, wrap it in a beach towel,[link widoczny dla zalogowanych], and you can use that instead. He also recommends tennis balls for self-massage; lie on your back and bend your knees,[link widoczny dla zalogowanych], then put them under your butt and hip muscles to work tight spots. Use one on each side of your spine to work out knots there. (Support your head with a pillow.) And rather than a pricey Bosu balance trainer,[link widoczny dla zalogowanych], use a hot-water bottle under each foot,[link widoczny dla zalogowanych], he advises.
4. Buy the basics. A lot of simple equipment can be found for not much money. Plain-Jane dumbbells go for about 50 cents per pound of weight, says White. Men can start with a range between 12 and 25 pounds,[link widoczny dla zalogowanych], while women can buy some in the 5-to-12-pound range. Inflatable stability balls and hard medicine balls can be had for less than $25, depending on the size and weight,[link widoczny dla zalogowanych], he says. Price says he likes adjustable chin-up bars that fit in doorways; if you can't do a chin-up, put it lower down where you can do exercises involving your body weight but with your feet on the ground. For all of these purchases,[link widoczny dla zalogowanych], check local stores as well as online. If you are looking for something fancier,[link widoczny dla zalogowanych], like adjustable dumbbells that encompass a range of weights, haunt eBay to see if you can snare a bargain.
5. Harness technology. "Videos are a great place to start," says Feigin. Look for used copies. Or,[link widoczny dla zalogowanych], if you are a Netflix customer,[link widoczny dla zalogowanych], check out the selection and add a few to your queue. And if you're a video-game junkie,[link widoczny dla zalogowanych], see what's available for your system. "I had a client who lost 40 pounds by playing Dance Dance Revolution for 30 minutes after he came home from work every night,[link widoczny dla zalogowanych]," says Feigin. You can also find plenty of free videos online.
6. Invest in some home improvement. One big difference between your living room and the gym is that you can't as easily check your form at home,[link widoczny dla zalogowanych], says Price. To that end,[link widoczny dla zalogowanych], "go to Ikea and buy a $20 mirror,[link widoczny dla zalogowanych]," he advises. White says a mat may be a good purchase too, if you're dealing with hard floors.
7. Don't neglect the shoes. Clothes aren't technically part of your at-home gym budget, but be sure you have a good pair of sneakers, says Feigin. By "really good,[link widoczny dla zalogowanych]," he means a pair that fits you well and is appropriate to your activity,[link widoczny dla zalogowanych], not the most expensive brand.
8. Scrap equipment entirely. Alternatively, hit a park and see your gym budget go to zero, advises Price. Stand on rocks to challenge your balance, and use other rocks as weights. Hang from a tree branch to do chin-ups. Sprint across the grass. "People have been exercising for thousands of years without equipment,[link widoczny dla zalogowanych]," he says.
Related: For more on saving money on your fitness routine,[link widoczny dla zalogowanych], see 5 Ways Your Workout Can Weather the Recession. To find out how you can spend less time exercising,[link widoczny dla zalogowanych], see Can You Really Get a Great Workout in 3 Minutes? And if you'd like to work out with a partner,[link widoczny dla zalogowanych], read 10 Tips for Working Out With Your Significant Other.
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