G: Today we are going to talk about setting up a home gym. Now, before we actually talk about setting it up, let’s talk a little bit about the dilemma of whether to exercise at home or at a gym.

There are proponents on both sides. If you are someone who enjoys working out at a gym, being around other people, some people just prefer that. I am not trying to convince you otherwise. So if that is the best way to do it for you, then go for it. Whatever works best is what we want you doing!

However, if you are on the fence, or if you would like to work out at home or are thinking about that, I would like to talk a little bit about that tonight. I think one of the big advantages of working out at home is convenience. Not having to get in the car and go somewhere to exercise.

Let’s just look at the big picture here. Let’s assume that you are planning to exercise for the rest of your life. You are going to make it a healthy habit for the rest of your life. Now imagine getting in the car and going to a gym every day, or three, four or five days a week for the rest of your life. I think that, for a lot of people [not all people, for some people it works well], but for a lot of people that becomes another barrier to consistent exercise. Let’s face it, exercising consistently is hard enough already. I just think that when you add that in—for example, if you are a morning exerciser, you have to get up, make yourself presentable, get in the car, drive to a gym, work out, drive back home—I just think that it puts up unnecessary barriers for a lot of people.

So if you are leaning in the direction of working out at home, I think it’s an excellent choice. And, you can inexpensively set up a “Home Gym”, or an area in your bedroom, basement, garage, living room, etc. that is very conducive to effective exercise. And it is inexpensive to set up.

So let’s talk a little bit about that. We will talk about resistance equipment for weight training and then also aerobic exercise.

First of all, with the weight training equipment, you can go a couple of different ways on this. If you want to go really inexpensively but still get a very effective workout, you can use just dumb bells. They are small hand weights. These can be purchased very inexpensively at a sporting goods store.

The other way is to have some type of a weight training machine. Now as you know, there are lots of those out there in all different sizes and types. But here is what you are looking for.

Number One: You want to be able to adjust the resistance. Typically, that is changing the weight you are lifting. But on some machines, it is adjusting a spring or putting a different rubber band on it that provides resistance. But the key is, you need to be able to adjust the resistance to be sure that the resistance is appropriate for you to do 12-15 repetitions of an exercise to fatigue. So, as long as the resistance can be adjusted in fairly small increments, you’re fine.

The second thing you want to look at is, “How easy is it to use?” If you are looking at one, get on it and try it. Do you have to change a bunch of things over? With some machines, every new exercise you do you have to change, hook wires in different places. That can work for some people, but for most people that gets pretty tedious. When it is that hard to do, you tend not to do it. So, you want to get on it, try it out, be sure that its easy to use.

Now, I almost never suggest buying new exercise equipment. I encourage people not to. The simple reason is that there is so much used exercise equipment out there. Why is that? I think you know! People buy it, stick it in their garage or their living room or in their bedroom, and use it once or twice and it is never used again. So there are a lot of people with virtually brand new exercise equipment that has been used a few times and they want to sell it.

So, in newspapers in the classified section—Also, a lot of towns and cities have these little classified newspapers that are nothing but classified ads. They are usually loaded with exercise equipment ads. I have gotten some great deals from people that just wanted it out of their house! You know, basically, “Make me an offer on it. I want it out of my house!” I have really gotten some great exercise equipment at an unbelievable discount of what it would have cost new. So keep you eye on the newspapers. There is lots of good equipment if you want to go the machine route. If you want to use dumb bells, those are pretty inexpensive and you can buy those at a sporting goods store. Questions so far?

P: This is Pat, from Windy River. On the website, does it show what size dumb bells to buy? What weight size?

G: It doesn’t, Pat because that's different for everyone. But the way you would determine that is through trial and error. For each exercise we want a weight that fatigues you - in other words, where you can barely do another repetition, somewhere between 12 and 15 repetitions. So let’s say you try it with a five pound weight, and you can only do eight or ten. Then that tells us that it is a little too heavy. If you can do 20 or 25 repetitions, that tells us it is a little too light. We want you to just about be fatigued where you can’t do another one, somewhere between 12-15 repetitions.

So if you are going out and buying some, what I would probably do is buy a three pound pair and a five pound pair, and go home and do the exercises, and actually see what it takes to fatigue you. And then you might need a heavier pair or a lighter pair. Most people, three, four or five different pairs of weights will suffice for all the exercises.

P: Okay.

G: Any other questions? Let’s talk a little bit about aerobic exercise equipment. Now with aerobic exercise we are talking about things like walking, stair climbing, continuous movement as compared to intermittent movements like weight training.

Now, there's lots of different exercise equipment out there too. You have elliptical trainers, stair climbers, stationary bikes, treadmills, etc. I am going to tell you about a couple of my favorites tonight that have been my favorites for a long time.

One is a rower called “The Concept II”. Actually, there is a website, if you want to take a look at this. It is concept2.com . They have some neat online motivational rowing time contests, logs, etc. This is a rower that uses air resistance. There is a big fan on the front and you essentially pull a handle which turns this flywheel. The good thing about air resistance is, the harder you pull the more resistance you get, and vice versa. So it’s an excellent setup. You're working your upper body and your lower body at the same - muscle toning and aerobic. Also, the Concept II is an incredibly durable machine. It will last for years. The one problem is that if you buy it new, it’s expensive. They are about $800 new. However, I have seen them used quite often, for less than a couple of hundred dollars.

Also, there are a couple of knock-off models that have a similar structure. They aren’t the same quality, but are certainly good enough. What you are looking for is the ones that use a flywheel, a fan that turns, and that provides the resistance. I have seen some at Sears a year or two back. I think there is another brand on the market. And they are considerably less expensive. So again, keep your eye on the used classified ads. You can find a great rower. But you want to be sure that it uses a flywheel. That is really important.

The second piece of equipment that I really like is called an AirDyne bike. It is made by Schwinn.com . The bike is called the AirDyne. It operates on the same principle. It is a stationary bike with a big fan in the front. You have probably seen these. You pedal, the fan turns. Air resistance is what you’re pushing against. So the harder you pedal, the more resistance you get, the less you pedal, the less resistance you get. It’s a perfect setup.

Plus, the other thing I really like about this piece of equipment, just like the rower, you are working your upper body and your lower body at the same time. The handlebars on this stationary bike move. So you can use your hands and your feet to make it run or you can use just your hands or just your feet. This is an excellent piece of equipment. It too, is expensive, about $800 or $900. But, I have bought these for less than $100 from classified ads in the newspaper, in excellent shape! They last forever. It’s a great investment, especially if you can get it for $100 or so.

So keep your eye on the papers. These are very good. Also with this, there are some knock-offs, cheaper ones. I think Sears has one and I have seen a couple other ones. What you are looking for is that fan. You want air resistance. That is the smoothest and most effective because of the way you can adjust the resistance. I have seen these other brands new for $200-$300 and used for well under $100. So again, what you are looking for is the fan, that type of resistance.

Now the other form of indoor exercise that I am really fond of and which I think works well for a lot of people is exercise videos. They provide good diversion, they are entertaining, especially for times when you can’t or don’t want to go outside and walk or if you are doing some type of activity outside—if it’s too cold, too hot or raining or snowing, you can pop in an exercise video and you can get a great workout indoors. There is a site that I really like called Collagevideo.com . It has been around for a long time. They have got just about every exercise video imaginable. But what I really like—their employees watch the videos and rate them and tell you what’s in them. So they have a little description of the video on the website. So it is really easy to choose. They have them categorized. It is really easy to choose the videos that you think you will like the best.

Buy a new one every month. It gives you some diversion and before long you’ll have a collection of 6, 8, 10, 12 videos, where you can have a lot of variety in your workouts. For the people that really get hooked on this, this works well. It’s a great alternative type of exercise in addition to maybe walking outside or if you are going to buy one of the bikes or a rower or some type of equipment like that.

But the bottom line is, BUY USED equipment. You can set up a great gym for probably less than a couple of hundred dollars if you are really watching the papers and keeping an eye on used exercise equipment. People are just ready to get rid of it. Especially now, coming up, is a really good time, because a lot of people buy new equipment for New Years resolutions and within a couple of months they are ready to get rid of it. So, keep your eye on the papers! Used equipment is the way to go! Questions so far?

P: This is Pat again. Can I ask you a question about the Ab Roller? Are those things effective, or not really?

G: Usually not. I think you are talking about the kinds where you are on your knees and the wheel rolls out?

P: Or the kind where you lay on your back and you are kind of coming up to a half-sitting position and going back.

G: It is probably not harmful, but you can do the same movement, probably more effectively without the equipment. So the only thing I would really buy equipment for is some type of aerobic exercise or actual weight training. Good question.

G: Now, one more thing about setting up a home gym. Set it up in a place that is convenient to you, ideally near a TV if you like to watch TV while exercising, or if you can set up a small TV near it. Especially if you are going to exercise consistently for a long time, it helps.

Sometimes you like just thinking about nothing. But a lot of times it’s nice to be able to watch TV, watch your favorite show or the news. It passes the time very quickly. It makes exercise easier, because your mind is not on it. So, if you can set it up near a TV where you can watch a show or a video or something, that helps to pass the time. Some people just like listening to the radio or tapes. But do something to help make your exercise easier, to help make the time pass and to just let your mind drift to other things while you are exercising.

Another thing that a lot of people find helpful is to set up some kind of a chart. If you have a corner of your bedroom where you are doing this or a basement, you can actually put a poster on the wall and chart your exercise. Check off your days. Write how many minutes of each you are doing. As you see those minutes mount up and that chart start to fill, it is really encouraging and motivating to be able to see that. And it’s always in front of you, right there in front of your exercise equipment. So, get your little corner of the room, your spot in a bedroom or basement or living room and make that exclusively for your exercise equipment.

It just becomes a very convenient way to exercise. If you are doing it first thing in the morning, you don’t have to get dressed and drive to a gym, it’s right there. But make it fun. Make it entertaining. Watch your favorite show. Watch something you’ve taped or a video. Read a book. A lot of people listen to books on tape while they are exercising. I had a lady tell me a while back, “I get these good books, and I tell myself the only time I am going to let myself listen to this is when I’m exercising. So sometimes I will exercise extra just to hear more of the book!” So, make it entertaining. Don’t just hop on there and make it drudgery. There are many things you can to do to make it entertaining.

Now, if you get some of the equipment I talked about, that is the kind of equipment that will last a lifetime. So, it’s a one-time investment. If you buy it used, it’s a fairly small investment and it will last a long time. So I think the other advantage of working out at home versus a gym is that certainly over the long term, it is less expensive. Gym membership, especially over a period of years obviously would get quite expensive. So, I really think it’s a great option. Hopefully your plan is to do this for the rest of your life. So make this a priority. Set this up where it’s convenient for you, enjoyable and it’s an easy way to exercise consistently. Okay! Thanks, everybody!

Author and exercise physiologist, Greg Landry, offers a very supportive, effective weight loss program for women. It is the most successful weight loss program available for women. Get details and a free newsletter at his site: http://www.GregLandryFitness.com