Tips - Best Home Gym Equipment

How to Choose a Treadmill for Home Use

John — Thu, 09 Feb 2023 20:50:38 +0000

How to choose a treadmill for home use? Deciding to purchase a treadmill for your home is a great idea. You’ll save a ton of money on gym fees, and you’ll be helping the environment by saving on your gas. Having a treadmill right next to your bedroom is a great motivational tool, too, as it’s much easier to get out of bed and do a 30-minute run when you don’t need to go outside in the cold, and there’s no need to have to avoid those grimy gym showers either.

However, it’s not a decision to be taken lightly. There are many things to consider when selecting the correct treadmill for your home and future uses. Read Here: Best Treadmill Machines For Walking

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THINGS TO CONSIDER BEFORE CHOSE A TREADMILL FOR HOME USE

Who is it for? What is it used for?

First things first. When looking at the best option for your household, you’ll need to consider how many people are going to use it and for how long during the day. Each user in your home will also likely use the treadmill in a different way to achieve different outcomes. Perhaps some people are looking for a high-intensity cardio workout, in which case, they’ll do a lot of running.

Others might be looking to develop muscle tone, meaning they’re probably going to do incline walking. If you’re a casual user, you might just want to review and maintain your overall fitness, using a mixture of techniques and walking or running styles. For this, you might require a heart rate monitor.

To lose weight or to train for a racing event, you may need to see how fast you’re traveling and how much distance you’ve covered so you can gradually build up your workout over time.

Determining exactly how the treadmill will be used will need to be your first consideration before delving into the unique features and the ins and outs of each treadmill brand. Make a list of the most important things you want to get out of your treadmill before going shopping. This will ensure you don’t get drawn away by shiny obscure features that you don’t need, forgetting about the actual necessities and functionality.

Weight

Depending on what sort of accommodation you live in, the weight of a treadmill could be a massive factor in your decision.

If you have a ground floor gym or a garage conversion, then there’s no issue with weight as your flooring will most likely be concrete, which can hold the heavy weight.

However, if you live in an apartment building and intend to start up a home gym above someone else’s apartment, the floor underneath you is more likely to be constructed from wood, which isn’t as good at load bearing.

You don’t want your new treadmill to fall through the ceiling and crush your neighbors.

Apartment Setup

Living in an apartment isn’t the end of the world though. You don’t have to give up your treadmill dream. The important thing is to spread the load evenly over a wider surface area. Read Here: How to Reduce Treadmill Noise in an Apartment

The average US apartment floor is built to hold around 30 pounds per square foot. You’ll need to measure the surface area of the treadmill and look at the overall weight. Is the square footage wide enough to hold the weight?

If your chosen treadmill is a little too heavy for the surface area, you can distribute the weight a bit further by using a treadmill mat underneath.

These mats are usually thick rubber matting that you can place underneath your treadmill to help with weight distribution and protect your flooring underneath and stop the treadmill from sliding around while you’re using it.

Noise Level

Noise isn’t something we immediately associate with a treadmill, but now we have; it’s all you’ll be able to hear. Depending on where you intend to place your treadmill in your home, you’ll have to consider the other people living around you to ensure your treadmill isn’t making too much noise.

If you have people living immediately next to your treadmill or below you in an apartment, you’re going to want to invest in a quieter version.

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How to Make the Treadmill Quieter

There are several ways that you can try to tone down the noise of your treadmill yourself, as you’ll never find a completely silent one. Read Here: 10 Best Nordictrack Treadmills

Sound-proofing

Sound-proofing can be done in several different ways if you want to disguise the sound from your neighbor next door. You could employ someone to input professional sound-proofing if you’re looking at a permanent home gym.

This involves putting an extra plasterboard wall in a few centimeters from the actual wall and filling the gap with insulation. Read Here: Owens Corning 703 Review – For Perfect Sound Insulation

If you’re looking for a cheaper option though, you could hang woolen sheets or bed covers along the wall or even put a few bookcases in. Nothing works better as a sound-proofer than a bookshelf.

Treadmill Mats

Sound-proofing may also be needed for the floor to absorb the noise for your downstairs neighbors. Rubber gym flooring is cheap to purchase, hardwearing, and typically easy to fit. This, topped with a treadmill mat, will help to absorb the vibrations from your treadmill.

Keeping it clean

You’ll notice that your treadmill becomes noisier over time. This is probably because the cleaning isn’t up to scratch. As more dust and fibers get caught under the belt, it’ll start to make a louder, grating noise. Regular cleaning and oiling should resolve this.

The problem with selecting a treadmill based on the sound it makes is that you’ll rarely get to ‘try before you buy.’ It’s a good idea to go into the store and see if they have a working one on display – failing that, check out a gym that might have the same model.

Horsepower

Some treadmills are more powerful than others, and if you’re after a more professional style of workout, you’ll be looking for a motor with higher horsepower to give you the right experience.

You should find a treadmill with a motor that boasts at least 1.5 continuous-duty horsepower (CHP).

If you’re on the heavier side or want a faster pace, you might want to consider a 2.5 or even 3 CHP – although these will come at a higher cost. 1.5 CHP should be enough for casual use.

Foldability

Depending on where your home gym is, the ability to fold away your treadmill could be a necessity. Some treadmills (usually the older models) are static and not meant for moving around too much. That’s not great if you aren’t planning to use your treadmill all the time.

Consider whether you’re going to be setting up a home gym that will remain as a gym the whole time or whether you plan to use your treadmill to do a bit of running in the living room every so often in front of the TV.

If you’re not a hardcore gymer, you’ll need to find a treadmill that folds up into the smallest surface area and has wheels underneath the mechanism so you can quickly move it in and out of rooms at will.

Belt Size

Believe it or not, treadmills come with different belt sizes, which can affect their performance. It’s all down to the size of the users too.

Everyone will need a belt that’s at least 48 inches long and 18 inches wide. However, if you’re tall (over 6 ft), your strides are likely to be longer, meaning you should go for a 54-inch belt instead to maximize your performance.

Your Weight

You’ll also need to consider the weight of the different people that intend to use the treadmill in your household. A treadmill fit for a person that is 100lbs might not move if it has someone twice as heavy on there, and it certainly won’t move as quickly.

To select the best option for you, you should look at the maximum user weight, which should be displayed on the packaging of all treadmills. They tend to be a little optimistic with the weight they can hold, so take away 50lbs to be on the safe side.

Cleaning

Treadmills do take a surprising amount of maintenance, especially if you want it to last for a long time. If you maintain them well, they hold their value though, so you may be able to further sell it for a reasonable price down the line if you take care of it. Read Here: How to Clean a Treadmill Belt

To thoroughly clean a treadmill, you need to:

Wipe the screen and arms with a plastic-friendly cleaner and non-abrasive cloth. It may be best to use standard dish soap and a microfiber cloth to avoid smears.
Loosen and remove the belt to wipe underneath. The belt may also need oiling underneath to keep it running smoothly.
Dust removal from the mechanism underneath the mechanism hood and from underneath the belt itself. This may require a hoover, then a more nimble duster.

One of the main features you’re looking for in a treadmill is the flexibility to clean, making your job easier. You’ll need a treadmill where the mechanism cover is easily removed for hoovering, the belt comes off (and quickly goes back on again with no hassle), and the track folds up to clean underneath.

Your treadmill will require a good clean every few uses, especially if it’s placed in a garage or somewhere that quickly gathers dust, so you need to ensure your cleaning regime will be a quick job.

Incline Settings

Most treadmills these days will incorporate an incline option so you can walk or run uphill if you want to, intensifying your workout. However, the number of incline options will largely depend on the model. Some only have a flat option and 1-3 incline variations. This generally means that the treadmill becomes steeper much more quickly.

This is fine if you’re looking for casual use. However, building muscle tone and focusing on different muscle groups will require a gradual build-up.

It’s also not ideal to go from completely flat ground to a 45-degree angle, as this isn’t always reflective of the actual running environment if you’re practicing for a racing event, for example.

Ideally, you’d be looking for a treadmill with between 8-12 incline variations to allow you to gradually build up and cool down during your workout and reflect the natural terrain.

However, if you’re going to go really high-tech, some treadmills will reach up to 16 incline variations, each with subtle differences.

Pricing

Pricing is right at the bottom of your list here, not because it’s not important, but because you need to ensure that you’re purchasing the exact model that you need with all of the correct functions before looking at the price.

It’s no good being lured in by the cheaper option, only to find that it doesn’t do what you need it to do. Find a few options that fit all of your requirements, then see which one best fits into your budget. A good treadmill can be anything from $1000 to $3500, depending on how professional you’d like it to be.

Always keep in mind that the cheapest might be the cheapest for a reason. It might do you some good to splash the cash, rather than having to shell out again in a few years’ time.

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Consider Second Hand

Buying second-hand isn’t always a bad thing. As long as a treadmill has been looked after, it can last for years, and you could find one for half the price if it’s second hand. Read Here: Top 10 Best Treadmills Under $1000

Gyms may also sell off their old equipment when they want to purchase brand new. Usually, a gym will buy the more recent models or even be gifted with newer models as part of a brand’s advertising strategy. This means that the old models– which aren’t likely to be that old – will be going cheap. Shop around to try and find yourself a bargain.

Summary

Buying a home treadmill is a great idea to get in shape while keeping it convenient, especially if you have a hectic lifestyle. There are many things to consider before you go ahead with your purchase though, so make sure you do all of your research before going ahead.

The post How to Choose a Treadmill for Home Use first appeared on Best Home Gym Equipment.

The post How to Choose a Treadmill for Home Use appeared first on Best Home Gym Equipment.

Can I Walk on a Treadmill While Pregnant?

John — Wed, 08 Feb 2023 00:34:38 +0000

Exercising during pregnancy is an excellent idea, as long as you choose suitable types of exercise. Steady walking, swimming, and pregnancy yoga have been known to have many health benefits, both for you and your baby. But, can I walk on a treadmill while pregnant?

To ensure you get the right amount of exercise on your doorstep without the extra effort, it would be a good idea to use a treadmill. However, it’s essential to understand the dos and don’ts of using a treadmill while pregnant.

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CAN YOU WALK ON A TREADMILL WHILE PREGNANT?

Yes, walking, whether outside or on a treadmill, is a good idea when pregnant as it boosts your mood, helps you lose fat, and helps you sleep a little better, all of which are great for your baby.

It’s recommended that you start with three 15-minute walks per week in the first trimester and build up to a daily walk of 20 – 30 minutes. Most physicians will recommend a total of 150 minutes of walking throughout a 7-day period if possible.

To start your pregnancy workout, you should vary your walking speed between 3-4.5 miles per hour. Any faster could cause your footfalls to become heavier, creating shockwaves that could harm your baby.

THE BENEFITS OF WALKING ON A TREADMILL WHILE PREGNANT

There are several benefits to consistent, light exercise throughout pregnancy, and walking provides the ideal mix of cardio and strength training to keep your body healthy. Read Here: Top 10 Best Treadmills Under $1000

Sleeping Habits

Some pregnancies can be complicated when it comes to sleeping, especially in the latter stages of pregnancy. It’s hard to get your bump comfortable, and your body temperature is likely to fluctuate excessively.

Walking tires your body out and prepares you for sleep. The more you walk, the faster you’ll be asleep when your head hits the pillow. Your sleeping pattern is good for your baby, too, as your cells repair and develop while you’re sleeping.

Reduces Anxiety

Being pregnant comes with many natural anxieties; you might be concerned with your baby’s health, worrying about the nursery, or thinking about breast versus bottle feeding. All that anxiety can add stress to your body and make it difficult for you to sleep.

Walking releases endorphins which are natural mood boosters. The more we walk, the better we’ll feel. Spending 15 minutes a day on the treadmill will help you to reduce your stress and anxiety and create a smooth pregnancy.

Reduces Varicose Veins

Varicose veins are created through increased blood pressure causing red blood cell blockages near the skin’s surface. They restrict blood flow and can become quite painful.

Walking naturally reduces your blood pressure through the steady exercise of the heart and allows for better blood flow. This, in turn, can keep you nimbler for longer while pregnant, as you’ll be able to avoid severe joint and muscle pain in your legs from the heavier weight.

Weight Loss

You will inevitably gain weight during pregnancy. You’re growing an extra person inside you, and that additional person needs feeding too. Read Here: How to Lose Weight on a Treadmill in a Month

However, it can be bad for your baby if you’re overweight, as the fat you carry can prevent your baby from accessing all of the much-needed nutrients from your body correctly.

Walking is a low-intensity form of exercise which helps to shred fat without the excessive effort of going to the gym. Having a treadmill in your own home will allow you to drop those few pounds when you’re feeling up to it – plus, you’ll have more room for those strange cravings.

Reduces risk of Gestational Diabetes

Gestational diabetes can be pretty common in women that have an underlying health issue before pregnancy. Studies have shown that regular, gentle exercise can reduce the risk of escalated blood pressure and even out blood sugar levels. This allows the pregnancy to commence naturally without the need for excess medication for the mother.

Cesarean Sections

Focusing on your own health will naturally improve the health of your baby. Ensuring your stay healthy with a good diet and regular exercise will ensure your baby grows to the optimum size for delivery and mirrors your health. This means there’s less risk of an unplanned cesarean on the big day.

Improves Mood Swings

Research shows that pregnant women who walk for around 30 minutes every day show fewer mood swings and remain more level headed throughout pregnancy. The hormones created through regular exercise help to balance out your emotions – so you’ll hopefully experience fewer tearful days.

Helps with Back Pain

Regular movement helps to ease back and joint pain. While it’s tempting to sit around, especially as your bump grows, getting your legs moving and doing some gentle exercise will actually ease your aches and pains. Read Here: 6 Best Home Remedies To Relieve Sore Muscles Immediately

Relieves Constipation

Constipation is a common problem during pregnancy and can be difficult to overcome without the aid of medication. However, regular gentle exercise can help to loosen your bowels slightly and remove the problem.

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The Potential Dangers of Walking on a Treadmill While Pregnant

Dehydration

As with any form of exercise, you need to be really careful with your hydration levels. It’s crucial to hydrate regularly during pregnancy, especially during the first trimester when you’re likely to experience more morning sickness.

Because of this, 15 – 30 minutes is the maximum that you should walk on your treadmill in one session, and you should always have water available to sip.

Over Exercising

While walking on a treadmill doesn’t seem too strenuous, it can tire you out quickly if you’re pregnant, especially in the later stages of pregnancy when walking becomes more difficult anyway. Make sure you take regular rest breaks to combat exhaustion, and if it’s hurting your back or hips, stop. Don’t feel like you need to continue to hit a target. If you’re exhausted, your body will take all of your nutrients for itself, leaving your baby without.

Falls

Naturally, when you’re pregnant, your center of gravity changes a little. You’re suddenly much heavier at the front, so you might be prone to fall forward.

Take walking steadily, putting your heel down first, and make sure that you’re not too close to the head of the treadmill. Equally, walking on an incline that’s too steep could cause you to fall back, too, if you haven’t maintained the correct balance.

Can You Use a Treadmill Within The First Trimester?

Yes, you can! It’s a good idea to start off walking using your everyday walking habits during the first trimester. You’ll likely feel a little sluggish, and adding extra exercise might be exhausting.

Start at a slow pace and develop a steady, routine walk of no faster than 4.5 mph. As you start to get more into your exercise routine, you’ll be able to upgrade to a slight incline (no more than a level 8 incline). This will intensify your workout without putting too much strain on your body.

When you’re walking, always ensure that you place your heels down first and roll your foot onto your toes. Never walk flat-footed as this increases the vibration through your legs that carries further up your body.

This could disturb your womb, especially during the first trimester, which is the most crucial for healthy development and avoidance of miscarriage.

What About Using A Treadmill Within The Second Trimester

You’ll likely have a little more energy in your second trimester and will want to go for longer walks. Keep to the same speed on your treadmill, but perhaps extend your walking time and increase your incline slightly.

Although you feel like you have a little more energy, you’re likely to be a little heavier – physically – as your baby starts to grow and your bump starts showing. Read Here: Best Massage Chair Reviews And Buying Guide

Don’t be tempted to overdo it just because you’ve got that newfound energy. Heavy running can still cause some damage, so stick to walking at a steady pace.

You may need to use your arms to give you a little more balance at this point rather than holding on to the treadmill handles, as this will provide you with more balance, so be careful of your speed.

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Can Walking on a Treadmill Cause Miscarriage?

Typically, no. There are certain things that you’ll need to watch out for as a result of walking on a treadmill, such as dehydration, falls, or overexertion.

These things, if taken to extremes, could eventually result in a miscarriage. However, walking itself isn’t the problem here. As long as you’re mindful of how you feel while you’re on the treadmill and don’t do too much, you should be completely fine.

The important things to remember are:

Always carry water with you while you’re walking.
Don’t stand too close to the front of the treadmill.
Don’t walk on an incline if you’re feeling too much strain on your hips or back.
Always warm up – never start your workout on an incline; start flat and introduce it steadily.
Make sure you do a cool-down exercise before you stop your walk. If you’re out walking, you’ll gradually slow down before coming to a complete stop. Mimic this on your treadmill, and it’ll help your body adapt and mean that you’ll be able to keep your balance more easily.

Is it Safe to Walk at an Incline While Pregnant?

It is safe to walk at an incline during pregnancy; however, that doesn’t necessarily mean that you’ll always do that.

First Trimester

During your first trimester, you’ll be lower on energy, and you may find that the extra effort that it takes to walk at an incline just tires you out too much. If this is the case, remain walking on a level footing.

Second Trimester

Once your second trimester hits, you’ll probably gain a little more energy. At this point, incline walking won’t seem like such a giant hurdle, and it’ll help you keep the baby fat off and reduce your blood pressure.

Third trimester

By the third trimester, your baby bump might be a little too large to attempt intense incline walking. Although it’s not dangerous to your baby to attempt walking at an incline on a treadmill, it may cause excess back and hip pain which you could really do without.

Walking at an incline or on uneven surfaces could tire you out quickly in the final stages of pregnancy, so it’s best to stick to treadmill walking on a flat belt.

How Else Can I Lose Fat While Pregnant?

Obesity during pregnancy is a massive health risk. It increases your blood pressure, puts more strain on your organs, may lead to gestational diabetes, and could even cause a miscarriage or excessive bleeding, or rupture during the delivery.

To combat this, most low-impact sports and exercises are considered safe while pregnant. Walking and swimming are the best exercises to get a full-body workout while not having to put your body through too much. You could also try dancing or other non-contact sports.

It’s not advisable to continue jogging or running throughout pregnancy. While the movements are essentially the same as walking, the cardiovascular strain is much more intense, and the harder you run, the heavier your weight will be on the floor.

The heavy footfalls can cause shockwaves that might upset your baby, and after a few months, when your bump starts to grow, you may find running just too tiring.

Avoid any contact sports such as football or baseball, but sports where you’re unlikely to bump into anyone accidentally may be okay to try out – badminton or golf, for example.

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Summary

Buying a treadmill for home use while you’re pregnant is an excellent idea. It’ll motivate you to keep up a steady exercise regime in your own home during pregnancy, which removes the effort of going to the gym. Walking at a steady pace has many benefits for pregnant women and can ensure that they have an easier delivery and healthier baby.

However, it’s important to look into what you can and can’t do, know your limits, and recognize when you’ve done enough. Over-exercising can also have severe health implications.

The post Can I Walk on a Treadmill While Pregnant? first appeared on Best Home Gym Equipment.

The post Can I Walk on a Treadmill While Pregnant? appeared first on Best Home Gym Equipment.

6 Leg Exercises for Seniors with Bad Knees

John — Tue, 07 Feb 2023 00:12:12 +0000

As we age, leg exercises are very important especially for seniors with bad knees to maintain their flexibility and mobility for longer. However, it can be easier said than done, especially if you have joint pain or an existing mobility issue. You’ll need to be especially vigilant when deciding on the exercises that you do and keep an eye out for any increased pain along the way to limit any permanent discomfort.

Your knees take the most strain throughout life as they need to support every other movement in your body. For this reason, as a senior, it’s essential to keep your knees healthy to allow you to maintain your independence for longer. There are a few great leg exercises that you can do from the comfort of your own home or even from a chair, which will help to keep your knees as limber as possible: The following leg exercises for seniors with bad knees are designed in a way that will be easy for any elderly person to handle. They are low-impact, highly effective exercises.

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LEG EXERCISES FOR SENIORS WITH BAD KNEES

LEG CROSSESS

Using the edge of your bed or a chair, you’ll be able to strengthen your knees and your thighs to make movement much more manageable. This means you’ll be able to walk for more extended periods without having to take a break.

Sit on the edge of the bed or on a chair where your feet can easily touch the floor.
Place one ankle directly in front of the other so that your feet and lower legs cross over.
Lift both of your feet slightly off the ground.
Push your front foot back towards your body and your back foot out away from you.
You should feel the ankles pressing against each other, and your thighs should contract.
Hold this position for 10 seconds.
Switch legs and repeat.
Try repeating the exercise 4 times on each leg to ensure an even muscle workout.

Tips:

To create a more strenuous workout, try to lengthen the amount of time you’re holding your pose.

If you’re struggling with balance at first, try to use a chair rather than the edge of the bed so that you have back support. Gradually move away from the back support as you get stronger and develop your balance, making your workout more effective.

CALF RAISES

Your calves support your knees and need to remain strong too to take the rest of your weight while you’re walking around. You’ll need to use a wall or strong chair for balance while performing this exercise.

Either lean your back against the wall or place your hands on the backrest of the chair with the chair out in front of you.
Stand with your feet facing forward, parallel, and shoulder-width apart.
Rock forward, letting the balls of your feet take the weight and lift your heels upwards, so you’re standing on tiptoe.
Remain still for 10 seconds before lowering back down.
Repeat up to 5 times.

Tips:

To intensify your workout, try shifting all of your weight onto a single foot, gently raising your other foot off the ground. Ensure you keep hold of the chair to maintain balance. Read Here: Is Spinning Bad For Your Knees? All You Need To Know!

Don’t place any of your weight on the back of the chair; your aim isn’t to strengthen your arms, and letting the chair take your weight through your arms won’t improve your calves or knees.

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KNEE SQUATS

Knee squats create greater flexibility and improve your ability to bend down for longer without excessive pain to your knees.

This exercise not only strengthens your knees but works your thighs and calves too. You’ll need to use your trusty chair again to help you to balance.

Place your hands on the back of the chair.
Your feet should form a parallel line with your hips.
Gradually bend your knees while keeping your posture upright and looking straight ahead.
Lower yourself so that your knees fully cover your toes.
Hold your stance for 5 seconds, then stand back to the upright position.
Repeat five times.

Tips:

To intensify the workout, you should try holding your squat for a more extended period. Extending from 5 seconds to 10 seconds can vastly increase the muscles that you’re building.

Ensure that you always maintain the straight posture of your upper body. Slouching can cause the muscles in your back to become strained.

STEPS

Knee steps are an excellent way to achieve a cardio workout and focus down on your knees. They’re a great exercise to perform if you’re a senior looking to lose a few pounds.

For this exercise, you should purchase an aerobic stepper as you can tailor the height to your needs. If you’re working to a budget, the bottom of the stairs will work. However, you may find the exercises more strenuous initially as they may require you to step up further than the exercise requires.

The ideal height would have your knee in a parallel line with your hips when you step up, but this will vary based on your height. Read Here: Best Knee Brace for Working Out: Top 5 Editor’s Picks

Exhale as you take a step up with one foot onto the step.
Get your balance while inhaling.
Step up onto the step with the other foot (so you’re now standing on the step).
Take your first leg and step back down to the floor again.
Balance.
Step back down with your other foot.
Repeat at least ten times for a good workout.

Tips:

The more steps you complete, the more beneficial your workout will be, but don’t try to push yourself too much. Stop when you start to feel tired to avoid overexertion.

You can gradually build up your workout by adding an extra step up each day.

If you’re feeling ambitious, this is one of the few knee exercises that can be beneficial as a cardio workout, so faster steps will develop your fitness more quickly. But don’t compromise your posture and balance. Doing it right is more important than doing it fast.

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CURLS

Knee curls can vastly improve your knee flexibility, meaning that you’ll be able to walk for longer distances without having to take a break.

Stand with your front-facing towards the back of a chair.
Place your hands on the chair back to help you to balance.
Stand with your feet shoulder-width apart.
Move all of your weight over to one foot and lift the other behind you.
You want to keep the foot as close to your buttocks as possible while still maintaining your balance.
Hold your knee up, your foot bending back towards your body for 5 seconds.
Release and repeat using the other foot.

Tips:

Use an ankle weight when you’ve built up your confidence. It will intensify the workout and will help to tone your buttocks too.

Always lift your foot gradually. This helps to develop the proper exercise posture.

KNEE EXTENSION

This is an easy exercise that can be performed from the comfort of a chair and not only benefits your knees but can strengthen your hips too.

Sit in a chair with your back against the backrest and your feet flat on the floor. It’s crucial to ensure your posture is correct. Don’t select a chair if you can’t touch the floor while maintaining back support.
Hold the side of your chair with both hands by your sides to ensure you have accurate balance and pressure on your knees.
Slowly straighten your leg out in front of you so that your toes are level with your hips.
Hold for a few seconds before releasing and repeating with the other leg.
Completing five repetitions on each leg is the optimum amount; however, don’t be too disappointed if you don’t make it to the five reps the first few times or if your leg doesn’t totally straighten out. The more you practice, the easier this will become.

Tips:

Don’t jerk your leg upwards. Speed isn’t beneficial here; you’ll get more out of the exercise by taking it slowly.

Once you’ve mastered that, add an ankle weight when you lift your leg. It’ll increase your knee’s strength.

WHAT TO WATCH OUT FOR WITH BAD KNEES

Exercising shouldn’t hurt, no matter how old you are. Sure, it might ache a little the next day, which just shows that you’ve stretched the muscles and that they need to heal. Read Here: Best Running Shoes for Flat Feet: Top 5 Editors Picks

However, if you’re experiencing severe pain during the exercise, there’s a chance that your posture is wrong or that you’re performing exercises that are actually detrimental to your knee health.

It’s always best to start exercising with the help of a professional so that you can make sure that you have your posture exactly right. It’s also recommended that you have another person with you when you begin your exercise regime, especially when you’re just starting out, just in case you experience any pain or discomfort.

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SQUATTING POSTURE

Squatting is one of the more challenging exercises that focuses on building up the knees. Although it is safe for you to do, even with knee injuries, it can put a lot of strain on your joints if you don’t squat correctly.

It’s best to start off doing squats against a wall to help maintain your balance and not put any extra stress on your muscles. (This way, you won’t fall backward).

Once you’ve mastered the balance and posture, you can move on to squatting with the support of a chair; then, when you’re feeling really confident, squat with no support.

LUNGES

Once you become really confident with your workout routine, you might want to add some lunges to develop your knee strength. Lunges are particularly helpful for individuals with knee osteoarthritis as it helps to stretch the tendons and support the more diverse movement.

You shouldn’t ever start lunging with no support. Try placing a chair at either side of you and supporting your weight using the back of the chairs at each side at first. Having a chair on either side helps you to position yourself correctly so that you don’t overload your weight on one side.

With lunges or other exercises that require a stepping motion, such as the knee steps discussed earlier, make sure that both feet are always facing towards the front and are positioned in a straight line. Twisting your feet at an angle can twist the muscles supporting your knees and cause further injury.

ARTICULAR CARTILAGE PROTECTION

Articular cartilage is the protective layer that supports your joints. Common knee problems develop when this cartilage gets damaged and can’t repair itself, meaning that the bones scrape together more easily.

To preserve your articular cartilage as much as possible, you should reduce the amount of high-intensity exercise you do. The cartilage acts as a shock absorber to protect your bones and joints; however, the older you get, the more this cartilage will wear down, and you need to try to reduce the amount of shock that your knees experience.

To reduce the shock, try to avoid high-speed exercise. The faster you go, the harder your feet will hit the floor, creating shock waves. Your cardio workout will be just as effective if you do more repetitions of the same exercise. A longer but slower workout can actually increase your fitness more than a short one focused on speed.

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SUMMARY

Keeping your knees nimble is crucial to staying active for longer. Doing some of these exercises daily will mean you’re easily able to move around without constant joint pain without the need for constant painkillers.

It’s also a great idea to adopt a healthy diet. Vegetables that contain calcium will strengthen your bones, ensuring they don’t become brittle and oily fish can make your joints more versatile.

A healthy diet can also help you to maintain a healthy physique and keep the weight off, even if you’re not as active as you used to be. Sticking to a healthy weight will take the strain off your knees, too—every little help.

The post 6 Leg Exercises for Seniors with Bad Knees first appeared on Best Home Gym Equipment.

The post 6 Leg Exercises for Seniors with Bad Knees appeared first on Best Home Gym Equipment.

Why are Dumbbells Expensive? Here’s The Deal

John — Mon, 06 Feb 2023 21:14:14 +0000

A dumbbell exercise routine is part of many a workout program designed to build muscle, lose fat and improve overall fitness. If you’re looking to purchase your own weights for a home gym, there are many things to consider. It’s a great idea if you’re looking to bring your full-on exercise routine home. It’ll help you stay on top of your fitness, and you’ll never have the excuse to skip leg day. However, buying a proper set of dumbells to push you forward in your muscle gain can set you back a lot of money. But, why are dumbbells expensive?

Read More: Best Adjustable Dumbbells

WHY ARE DUMBBELLS EXPENSIVE?

There’s no denying that dumbbells are expensive. There are 4 main reasons for this:

Weight

Like lots of things, dumbbells are priced based on their weight and because they are specifically designed to be heavy -otherwise, what’s the point?

The sheer amount of cast iron contained in a dumbbell is compacted to make the weight fit for purpose. There are many cheaper weights out there that are frequently bought by people who aren’t quite as serious about their weightlifting future.

However, the more affordable versions often have a cheaper labor cost and aren’t as accurate on weight distribution, so you could miss out on your desired effect. Those people who are willing to shell out the higher prices often get a better product with a more accurate weight distribution.

While the dumbbells’ weight and quality boost the price, you may still find some cost-saving opportunities. However, if you’re buying as a serious lifter, you’ll have to come to terms with the fact that they aren’t cheap.

Storage

Dumbbells are large. This means they take up a lot of storage space compared to smaller products and paying for that warehouse space is costly for the manufacturer. To offset some of this cost, they pump the prices up a little to pay for the area that your dumbbells were using before being shipped to you.

Transportation

Transporting such heavy goods costs the seller a lot of money. Because of their weight, specialist services have to be employed to move dumbbells.

It may also take multiple employees, where a single employee may have sufficed for smaller, lighter products. Most companies will add a little to the end cost due to the specialist equipment needed to move a dumbbell and cover the extra staff members’ costs.

Demand

The recent boom in weightlifting in the home due to the pandemic has increased the demand for weights. This, in turn, has increased labor costs and allowed companies to capitalize on their weights.

They operate on a supply and demand basis and, as more people aim to set up a home gym while their regular gym is closed, the demand for weights soars. Prices, therefore, climb based on the competition.

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WHAT ARE THE DIFFERENT TYPES OF DUMBBELLS?

The price of your dumbbells will usually depend on the type of dumbbell that you’re looking for. There are three main types of dumbbell:

1) Adjustable Dumbbells

Adjustable dumbbells are typically made out of metal rather than rubber but always come with a rubber grip handle, so they’re easier if grip is something you struggle with.

These are the most old-fashioned of the dumbbell types, with the different weights sliding on and off the end of the bar and being locked in place by a clip.

While they are adjustable and fabulous as you move through the weight classes, they could be potentially dangerous if you don’t clip on the weights properly to the bar, so it’s something that you’d really need to pay attention to.

2) Selectorized Dumbbells

Selectorized dumbbells are usually the smallest of the dumbbells with lighter weights. They consist of a single bar that connects through the metal discs on each end. Each disc is connected to a dial which you can turn to select the ideal weight. When you lift out the bar, the correct weights come out of the selector at each side to give you the weight you requested.

These are a little impractical once you reach a certain weight as the power rack becomes unable to support so much weight in such a small surface area. However, due to the convenience, these are normally the most expensive dumbbells on the market.

3) Fixed Weight Dumbbells

Fixed weight dumbbells are just that – fixed in weight. They’re usually a safe bet if you feel that you’ll drop your dumbbells, as the single piece means that they won’t come apart when dropped. They’re also generally made of rubber, meaning they make less noise and cause more minor damage to the floor.

However, they’re the least convenient concerning changing weight classes, as they come in one size, so you’ll physically need to order the next size up when you’re ready to lift a heavier weight unless you purchased the complete set the begin with.

They’re also quite inconvenient to store, especially if you have a small gym at home, as there’s no way to stack them away together like selectorized dumbbells. Their static nature also makes them more challenging to transport.

This type of dumbbell is declining in popularity, so you may find that it’s the cheapest option out there if you’re looking for a bargain.

WHAT IS A FAIR PRICE FOR WEIGHTS?

The price of weights is generally between $1 and $2 per pound, depending on the demand at the time. So, the heavier your weights are, the more expensive they’ll be. Most casual lifters will find their initial weights relatively cheap, and by the time they’ve gained enough muscle mass to up their weight size, they find that they’ve been priced out.

This is one of the main reasons people don’t tend to stay on a long-term weightlifting journey. A good dumbbell set including the rack and weights can cost anything between $85 and $500 depending on the weights’ brand, size, and style.

You’ll find something that works just fine at the cheaper end of the spectrum, but it’ll perhaps be a little more fragile. Buying the more affordable option may mean that you need to replace it sooner as the rack can become worn easily.

LARGE VS. SMALL DUMBBELL SETS

Weirdly, smaller weight sets will possibly cost more per pound than the larger ones. That’s because of the increased demand for smaller sets, meaning there are increased manufacturing costs. The reason for this is that people will always start small (obviously). Everyone has that good intention of weight training to get their perfect body.

However, most people will lose heart or get bored after just a few months and never move onto a set with heavier weights as they just aren’t able to lift that much. For this reason, the heavier weights aren’t purchased as regularly and therefore will come at less cost per pound of weight.

A small set of weights – just a pair of 5 lb. dumbbells, will cost anywhere between $15 – $20. However, a small set of 5 lb. and 8 lb. weights could cost up to $70 if sold in pairs, which they almost always are to keep your muscle tone even.

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HOW TO SAVE MONEY ON DUMBBELLS

Technically, you’re already saving money by purchasing dumbbells for your own home. Sure, it’s a sizeable one-off payment, but think of all the money you’re saving every month on gym memberships. You’re even saving on gas to get to the gym too, and it all adds up. However, if you’re still shocked at the costs of weights, there are a few things you could do to minimize your initial outgoings.

Buy Second Hand

Weights don’t go out of fashion. They might change styles occasionally, but essentially, they’re just a heavy weight at the end of a metal bar. You can’t go wrong. Therefore, buying second-hand, as long as there’s no damage, could save you a fortune.

Many websites, such as eBay or even Facebook marketplace, are teeming with people wanting to sell off barely used weights after their brief stint of weightlifting when they’ve decided it’s not for them. Remember to check the description and ask questions regarding any potential damage to the weights. It would be best to have them in full working order to save yourself from injury or save your home from damage.

Ship from Overseas

Many dumbbell brands are made in China, making them a little cheaper because of the more affordable labor cost in China. However, if you’re shipping to the USA from China, there might be high shipping costs because of the parcel’s weight.

This means that you might think you have a bargain, but the price is twice as much when it comes to check out. Make sure you don’t fall into this trap and double-check the shipping costs before clicking to check out.

CAN I USE ANYTHING IN PLACE OF DUMBBELLS?

If you’re really struggling with cash flow and need a temporary cheap option, you could create makeshift weights to achieve almost the same effect.

Water Bottles

Filling up 2 large-drum water bottles (the kind used for water coolers) can be a great option as a temporary dumbbell. The best thing about using water bottles is that you can gradually increase the weight as you get stronger by simply adding more water.

The only problem here is that you’d have to measure the water level precisely in both bottles if you were using one for each arm, otherwise, you’ll end up with one arm bigger than the other. There’s also a limit to how much you can increase the weight – once your bottle’s full, you’ll either need to get a bigger one, or you’re done.

Books

A good selection of heavy books in bags works out really well. You can change the weights as you get stronger by simply adding more to the bag. However, you’ll need to ensure that you have the exact same weight in each bag if you intend to use them simultaneously or for deadlifts.

Canned Foods

Canned foods are difficult to grip, but they’re a great source of weight that you can just pull out of your pantry. As long as you have bags or boxes to put them in, you’ll be able to build up your weight gradually. However, make sure that your cans are secure in whatever receptacle you use. You don’t want them to fall out and land on your toes.

Body Weight

Using your own bodyweight is one of the best ways to mimic dumbbells cheaply, and it’ll provide a great workout too. Resistance training can tone up the muscles in just the same way as weight training, and the equipment you can use to do this is much cheaper. Keep in mind though, that these do-it-yourself dumbbells should only be a temporary measure. Making your own weights will never be quite as accurate as buying them.

You won’t have a way to weigh them to be exactly like a professional manufacturer would have, meaning that you’ll possibly end up with very slightly different weights at each end of your dumbbell. As a result, you might end up with different-sized arms, and it could also be dangerous if the heavier end happens to be on your weaker side.

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SUMMARY

Dumbbells are expensive, and, in some respects, there’s no avoiding this. The truth is, you get what you pay for, and buying cheap often means that you’ll receive a substandard product. ‘Buy cheap, buy twice,’ as they say. However, there are a few ways to cut your costs if you’re particularly money-savvy. If you have long-term fitness goals, you should think of your dumbbells as an investment for your future. Splash out, and treat yourself; you won’t regret it!

The post Why are Dumbbells Expensive? Here’s The Deal first appeared on Best Home Gym Equipment.

The post Why are Dumbbells Expensive? Here’s The Deal appeared first on Best Home Gym Equipment.

DIY Barbell Rack – How to Store a Barbell Easily

John — Mon, 06 Feb 2023 20:59:16 +0000

Barbell weights are very flexible and can be used to perform a wide variety of exercises. Having a barbell rack in your home gym is everyone’s dream. It means there’s no need to drag yourself up at 5 am to make it to the gym before work, and it can also be incredibly cost-effective as you’re saving on gas and gym membership fees. However, there may be significant costs involved in setting up a home gym if you need to purchase all of that fancy equipment. Instead, you can DIY your barbell rack to keep your cost lower and save some money. Many gym items can easily be constructed from things that you already have around your home. DIY gym equipment works just as well and will save you a lot of money and time in the long run.

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BARBELL STORAGE

Image Source: Pinterest

It’s not just the equipment itself you’ll need to think about; you’ll also need to consider where you’re going to store it. There are limitless different storage solutions to suit any household to keep you safe and your equipment looking brand new.

And the best thing about using a DIY solution is that you can tailor your storage to your own home, so if you’re limited on space, you can create something to fit your exact measurements.

A barbell rack will act as your place to store your barbell when you’re not using it but also doubles up to become part of your workout routine, allowing you to rest your barbell at certain comfortable heights.

It comes in the form of a large frame, usually with 4 ‘legs.’ As the lifter, you’d stand in between the legs of the structure and lift the weight to the desired heights, where there would be a rest area or ledge for you to place the weight bar, should you need to.

BARBELL RACK USES

Barbells are made up of a single bar tipped with two equal weights. They’re great for squats and deadlifts, especially if you’re weight training, and they are generally seen as a more specialized piece of equipment for weightlifting due to the muscle groups they focus on.

In the gym, you’ll usually have a spotter when lifting weights to ensure your form is correct (and not leaning to one side) and to make sure you’re safe if the weight gets a little too heavy.

However, in your home gym, you’re more likely to be working out alone, so it’s essential to ensure you still maintain that safety and security as no one will be around to help you if you do injure yourself.

Artificial Spotter

Barbell racks are the ideal piece of equipment to act as a ‘spotter.’ They’ll allow you to set rest spaces in your workout, so if you do feel that the weight is getting a little too much, you don’t need to drop the weight to the floor or risk injury.

Motivational Prompt

They can also act as a target. You know what height you want to reach, and that rest space to aim for can help push you just that little bit further if you need some more motivation.

Even Lifting

The fact that your barbell has rest spaces at the same height on both sides of the rack will keep your lifting even. When you first start lifting, it’s natural to lean to one side because you’ll always have a stronger favored arm.

Your aim with a barbell is to even out that strength so that your physique will look symmetrical. Using a barbell will ensure that the weight is distributed evenly across your arms, back, and chest.

Storage

When you’re done for the day, you’ll need a space to store your weights – preferably not on the floor. If you live in an apartment, the floor may not necessarily be designed to take a heavyweight if the pressure is focused on a single area. This might cause floor damage or may even be dangerous for the people living below you if you’re in an apartment building.

Creating a barbell rack will distribute the weight over a larger area, allowing the frame to settle across more of your room. When you place your barbell on there, it will be just as heavy, but a wider section of your floor will take the strain.

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HOW TO MAKE A DIY BARBELL RACK STEP-BY-STEP

There are a few different ways that you could create an excellent barbell rack from the materials around your own home.

Extended Wall Frame

If you haven’t got a lot of space in your home, this is a great option.

Materials:

2 x planks of wood, 6-8 inches wider than your shoulder span.
Four 2 x 4 pieces of wood.
2 x wooden planks (18- 24 inches in length).
2 x wooden planks for the legs (ideally at least 6 inches above head height).
Heavy-duty drill with a variety of drill pieces.
Metal piping (for the hooks to hold your weight – depending on your intended rest spaces, you might want just 2, but up to six will work).
Heavy-duty screws.
Bolts.
Metal adhesive.
Hand saw.

Take your 2 x 4 pieces of wood and screw them into each end of your 6–8-inch pieces, so you end up with two ‘n’ shapes.

Take a 6–8-inch wooden piece and secure it to the wall above the skirting in the place where you intend your rack to stand. This will leave the 2 x 4 pieces pointing outwards.

Measure your long planks for the legs and select the heights where you’re most likely to want to rest with your barbell. Mark them off with a pencil on both planks so that they match.

Take a corner of your metal pipe (this will act as a hook for your weight to stop it sliding off). You’ll need to measure, so all of your pipe pieces are the same length and all end with an upturned edge, like a hook.

Measure the pipe’s diameter and drill a hole in each piece of wood at the marked heights to slip your pipe in comfortably.

Use metal adhesive to hold your pipe in place, allowing a small section of the pipe to extend through the back of the plank.

Use a heavy-duty screw or bolting mechanism to secure the pipe behind the wooden plank to hold the hook in place.

Repeat in several positions if you’d like more than one rest place.

Take the other 6-8-inch piece and secure it on the wall directly above the first one at the same height as the top of the leg planks.

Take your 18-24-inch pieces and screw them into each of your 2 x 4s that are sticking out from the wall. You should now have four arms protruding from the wall, which will hold up your leg planks.

Simply screw the leg planks onto the side of each of the wooden arms to secure them in place.

Pros:

Because it’s using your wall as a counter-balance for the weight, it’s incredibly strong and could be used to store multiple weights if needed.

Cons:

Once it’s there, it’s there; there’s no moving it.
It doesn’t look very pretty.
There are some materials that you may not have around your home.

Bucket Rack

This method is simple and requires the least technical knowledge; however, it doesn’t look too aesthetically pleasing, so it’s best if you don’t plan to show your homemade gym to anyone.

Materials:

2 x 5-gallon paint buckets.
Cement mix.
2 x wooden planks (at least 4 inches in width). The height may vary depending on how tall you are and where you need the barbell to rest.

Empty your paint buckets and mix the cement based on the guidelines.

Ensure your wood is cut so that both planks are the same size. Ideally, this should be around 6 inches below your head height.

Saw a ‘V’ shape into the top of both pieces of wood. This will give you a place to rest and store your barbell.

If you choose wider wood for your legs, you may also be able to cut a few more V shapes, slightly off to the side out of the length of the wood. These will allow you to hold your barbell at a different height.

TOP TIPS

Be careful not to cut too far into thin pieces of wood, as this will damage the integrity and may mean that your rack falls over. Only cut at different heights if you’re using thicker wooden planks that can support the weight.

Also, ensure that you cut your Vs into each wooden plank at precisely the same height; otherwise, your barbell obviously won’t stay on.

Place one plank into one bucket, right to the bottom and ask someone to hold this straight while you pour in the cement to hold it in place.

Hold the plank in place for around 10 minutes to ensure it sets upright. Then leave to dry completely for at least 8 hours before use.

Repeat with the second bucket.

When storing away your barbell, place it in the top V of your rack.

Pros:

It’s one of the cheapest options.
You need little to no technical knowledge to make this style.
There are few materials needed.
Because the two legs aren’t attached together, you can move the rack around easily.

Cons:

It doesn’t look very professional.
It may require two people to hold the planks in place while the cement sets.

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BARBELL RACK MAINTENANCE

Treating and sanding down your wooden frames regularly is a necessity. It allows you to find and fix any potential damages quickly before the structure is compromised and means that you’re kept safer from splinters or stray pieces of wood that may cause injury.

If you start to hear any creaking or feel any movement in the rack when you place your barbell on, then it may be time for a replacement. While homemade barbell racks are a great money saver, they may not necessarily last as long unless you’re a professional carpenter, so always be on the lookout for wear and tear.

OTHER POSSIBLE DIY GYM EQUIPMENT

Image Source: Pinterest

Dumbbells

Dumbbells can be created out of anything and everything. To start off with, you need to use heavy objects within your home. Books or canned foods are a good starting point. You can then use multiple books and cans in bags to increase the weight over time and ensure they’re easy to handle. Read Here: Best Adjustable Dumbbells

If you’re looking for a more permanent solution with an easy-grab handle, you could use water cooler bottles. These are easy and comfortable to lift and can be made heavier over time by simply adding more water.

Battle Ropes

Battle ropes are a simple piece of equipment to make yourself, but they’re incredibly effective due to their versatility with exercises. You can tone your abs, arms, legs, back, and shoulders with just a simple rope, just by changing up your activities. They even make a great cardio workout. Read Here: DIY Battle Ropes – How to Make Your Own Battle Ropes

To make your own battle ropes, simply fill an old hose pipe with sand and use duct tape on each end to hold the sand in. You’ll be able to increase the weight over time as you get stronger, and the uneven distribution of sand inside will even improve your balance.

Kettlebells

A kettlebell is great to increase your lifting abilities and improve your balance and tone your core, but buying a professional one could set you back quite a lot of money. Instead, you could cut a slit in the top of a basketball or soccer ball and fill it with cement to the desired weight. You’ll then be able to use plastic or metal pipe filled with sand as the handle. Using PVC piping will allow you to bend it easily when it gets a little warm, so you can tailor the handle to your grip size. Read Here: DIY Kettlebells for Under $8 in 6 Easy Steps

Medicine Balls

Medicine balls are great for your abs, biceps, and triceps, depending on the exercises you choose. You could cut a small hole in the top of the basketball and fill the hole with sand. Sealing the hole with duct tape will then allow you to regularly change the medicine ball’s weight if you want to add more sand later on.

This may even mean that a DIY medicine ball is more convenient and cost-effective than a store-bought one, as you can make it heavier as you get stronger without having to replace it. Read Here: Best Medicine Balls for Slamming: [Buyers Guide]

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DIY Barbell Rack: SUMMARY

Making your own barbell rack can seriously reduce the cost of setting up a home gym, and you’ll be able to tailor it to your exact specifications, rather than having to make do with store-bought, standardized equipment.

The post DIY Barbell Rack – How to Store a Barbell Easily first appeared on Best Home Gym Equipment.

The post DIY Barbell Rack – How to Store a Barbell Easily appeared first on Best Home Gym Equipment.

How to Reduce Treadmill Noise in an Apartment

John — Mon, 06 Feb 2023 17:00:55 +0000

Treadmills are the perfect way to work out at home. With gym memberships costing so much, most people are happy to pay the upfront cost of gym equipment to place in their home, relying on the cost-saving they’ll feel further down the line. The fact that you have a gym in your home is also more motivating, as there’s no need to go out of the house on a cold day or call in at the gym on the way home from work.

There’s no reason to skip leg day if your gym is right there in your apartment. However, the unease begins when you get that first complaint about noise from your neighbor. Treadmills are undoubtedly loud, especially if you’re on an intense run. Read here: 10 Best Nordictrack Treadmills

If you live in an apartment – especially one that’s a few floors up – then you might start to feel bad about the noise pollution you’re creating daily. But there are things that you can do to remedy this, so don’t let it put you off forever; you’ll just need to make a few tweaks to your setup and routine.

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IS A TREADMILL TOO LOUD FOR AN APARTMENT?

In an apartment, you’re likely to have incredibly close neighbors. If you’re on the first floor, then you’re home and dry as the vibration from a treadmill is expected to be heard downwards through the floor. However, if you live above a neighbor, that vibration may be deafening and more than a little annoying.

It’s not just the vibration when your treadmill is working either. If you’re running, the heavy footfalls will echo through your neighbors’ homes. Your feet will typically become heavier the more tired you get too, and your treadmill may even develop a characteristic squeak.

Although a treadmill is considered one of the loudest pieces of gym equipment to have in an apartment, there are still things that you can do to limit the noise.

HOW TO REDUCE TREADMILL NOISE IN AN APARTMENT?

You’ll need to address the main reasons for the noise if you’re hoping to give your neighbors an easier time.

1) Squeaking

The squeaking comes from the treadmill belt and will generally happen when you’re walking slower on the treadmill or running at an incline. This could be because:

a) Your treadmill belt is too tight.

Check to see that it moves freely on the treadmill floor – but it shouldn’t be too loose either. If you find that the belt is getting tighter over time, it could be because it’s started to drift off to the side and is more off-center. Ensure that the whole of the belt is straight, and each side is parallel to the sides of the treadmill floor.

b) It needs some oil.

Treadmills, like bikes, need oiling every so often to allow the belt to flow freely. Treadmill oil can be purchased from a fitness store, bike store, or online.

If you’ve purchased a more modern treadmill, it might even tell you when it needs lubricating. To add oil, you’ll need to loosen the belt and add oil to either side where the belt turns the corners.

Keep in mind that you should only use professional treadmill oil for this. WD-40 won’t work and will cause permanent damage to your treadmill.

c) Old bearings

If you’ve purchased an old or secondhand treadmill, it may be that your bearings need changing. Like any equipment that works with a cog or revolving mechanism, it will require an update every so often.

You should also check your rollers at either end of the treadmill after removing the belt. If either roller is damaged, it will need to be replaced to prevent squeaking. Broken rollers could also cause you to fall if the belt slips, so you must get them changed as soon as possible.

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2) Your Feet

In fact, it’s you that’s the main reason for all the noise in your apartment. You’re pretty heavy, and essentially all you’re doing, especially if you’re jogging at a fast pace, is jumping up and down on your neighbor’s ceiling.

The best thing you can do here is try to absorb a lot of that noise. Trying to be quieter won’t help as you’ll still make the same level of noise on tiptoe, and it’ll ruin the effectiveness of your workout too.

The best way to absorb some of the impacts of your footfalls and reduce the noise is to add treadmill mats underneath your treadmill. They’re thick and made of rubber or spongey material, limiting the vibration but still being solid enough that you can safely run without the treadmill moving.

3) Your Exercise Regime

You want to go as hard as you can to get fit as soon as possible, and it’s tempting to start running on your new treadmill immediately. However, walking at an incline could actually be more beneficial from a weight loss, stamina, and muscle-building perspective; plus, your feet won’t hit the treadmill as hard, so you’ll reduce the noise this way. Perhaps it’s time to start changing your exercise regime to be a little quieter where possible.

DO TREADMILL MATS REDUCE NOISE?

Yes, treadmill mats are excellent vibration absorbers and will reduce the noise impact for the people living below you. Their rubbery, dense texture helps to keep your treadmill steady while you’re running and provides an element of soundproofing.

Mats are also an excellent idea for other reasons. They provide a protective surface under your treadmill to keep your floor scratch-free and protect your treadmill from damage. Having a treadmill mat underneath can actually extend the life of your treadmill quite substantially. Read Here: Top Five Best Treadmills For Seniors – Reviews & Buyers Guide

The grippy surface underneath the mat will help you to keep the treadmill steady against the floor, meaning it’s much safer for you to use as you can be confident that you won’t slip around throughout the workout.

THE BEST FLOORING FOR A TREADMILL

While mats are a great way to cancel out the noise below, it’s evident that having a hard floor underneath the mat won’t entirely absorb all of the sounds. If possible, try to set up your treadmill in a room that’s carpeted.

The layers of underlay, then carpet, and treadmill mat will provide a triple soundproof layer. Hard flooring, especially if you have a wooden floor, will increase the echo in your room and allow the sound to travel further.

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WHERE SHOULD YOU PUT THE TREADMILL IN YOUR APARTMENT?

You’ll need to consider a few things before you bring the treadmill into your apartment. Although some are noise-related, others will need to be considered for your general safety.

Neighbors

It would be best if you always considered the neighbors around you before placing your treadmill. Always place it in a room that’s as far as possible from your neighbors.

If you happen to live with the lobby next to a couple of your rooms, then it’s probably best to place it in one of those. Your neighbors above and below may still be able to hear you, but you’ve removed a little of the risk of upsetting your next-door neighbor on the other side.

With a treadmill, you’ll probably never be the perfect neighbor. However, it would be best if you always discussed with the people living around you before deciding. It may be that they’re fine with it at certain hours of the day, but one neighbor works nights. You don’t want to end up in a situation where you’re dealing with daily complaints.

If your neighbor has a specific reason for you refraining from working out at certain times of the day, then try to stick to this. It’s more trouble than it’s worth. Plus, coming up with a strict workout schedule will benefit you, so try to stick to working out at the same times each day to make the annoyance minimal.

Live Load

Live load is the amount of weight your floor can hold before it becomes dangerous and specifically refers to the furniture or moveable elements in your room. Generally, each square foot can take around 30 pounds of weight in a US apartment at any one time.

Treadmills will take up a fair amount of square footage in your room, but you’ll need to work out how heavy your treadmill is to ensure that it doesn’t exceed the weight allowed for how much space it takes up.

Typically, a home-use treadmill can weigh up to 220lbs. As long as this is spread over 7 square feet, you should be fine. Your weight on top of this needs to be factored in too.

The bottom line is, an apartment building isn’t equipped to take excessive weight on the floor in a single spot. If the weight is too much in a particular area in your spare room, you’ll be in danger of falling through the ceiling.

So it’s not only annoying for your neighbors but also potentially life-threatening too. If you have a home gym in one of your spare rooms, make sure that all of your heavy equipment is spaced out around the room. Stacking a treadmill, weights and an exercise bike or rowing machine in the same corner is likely to result in disaster.

Mobility

Treadmills are a sizable piece of equipment. This is something that most people forget when they make their purchase. Sure, it’s easy to order online for delivery, but how are you going to get your treadmill up to your apartment from the first floor? And how will you maneuver it to the correct room once it’s there?

You can make all the plans in the world for the perfect gym setting, but if you can’t physically get it to that room, that’s all of your decorating out of the window.

One of the main factors that you need to consider before you purchase is how you’re going to get it to where you need it to be. It might be easier to place it in a room that’s nearest the door, for example.

Flat Surfaces

It seems obvious, but the source of a lot of the noise coming from many treadmills is the banging and scraping that comes from the treadmill itself moving across the floor if it’s not set up on a completely flat surface.

While most apartment floors are flat, an older apartment might have warped flooring due to age, damp damage, unprofessional tiling, or carpeting.

Before you set off on your first run, just rest your body weight on each of the corners to ensure there’s no movement. Getting a firm base will reduce the risk of noise and also keep you safer.

TAKING DRASTIC ACTION

If you’re still worried about your treadmill use around your neighbors and you’ve tried everything else, but you’re still receiving complaints, it might be time to take some more drastic action.

If you’re completely set on having a treadmill in your home, and you own the apartment rather than renting, then you could put in some professional soundproofing. This helps to contain the noise, especially for your neighbors who live next door.

It involves adding an extra layer of drywall and filling the gap with mineral wool. A slightly more temporary measure would be to hang layers of wool or thick fabric across the wall – or even add a bookcase (books make for excellent soundproofing).

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SUMMARY

A treadmill is a fantastic way to stay fit in your own home. The single upfront cost could save you a lifetime of gym membership and will motivate you to exercise more often. Living in an apartment shouldn’t stop you from taking this positive step as long as your apartment is sturdily built.

However, you will need to prepare adequately before you bring your treadmill home. Speak to your neighbors, check out the health and safety aspects and do all the soundproofing you can.

The post How to Reduce Treadmill Noise in an Apartment first appeared on Best Home Gym Equipment.

The post How to Reduce Treadmill Noise in an Apartment appeared first on Best Home Gym Equipment.

How to Lose Weight on a Treadmill in a Month

John — Sat, 04 Feb 2023 17:34:38 +0000

A treadmill is a great machine for weight loss. There are many people that are unhappy with their weight. Obesity is a recurring issue in today’s society. Many of us think of a treadmill to achieve weight loss.

Many of us would like to know how to lose weight on a treadmill in a month. This is a great thought but there are many ways to lose weight using a treadmill. The treadmill is a very good tool to lose weight.

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Losing Weight in a Month

Before I begin talking about how to lose weight, note that Mayo Clinic recommends that a person should lose no more than two pounds in a week. There is a safety risk to losing weight at a faster rate.

That being said, there are some extenuating circumstances. Some could be directed by a doctor, consulting a doctor before attempting to lose weight quickly is a very good decision. It is also a known fact that some athletes such as wrestlers and weight lifters have to cut weight within stringent time constraints.

Drinking water is a necessity when using the treadmill. (Especially during strenuous sessions) While it will make the weight on the scale seem a bit more than it should be, it will keep your body healthy and promote weight loss.

CALORIE INTAKE

A balanced diet can optimize weight loss on a treadmill. 3500 calories equate to about one pound. To begin this process, a person must understand how many calories they eat in a day.

Let’s say that a person is a big eater and eats 10,000 calories in a day, if they cut down to 6500, they will have lost a pound. This is greatly enhanced with a treadmill.

Using the calorie counter while running or walking on a treadmill is often inaccurate, using an online treadmill calorie counter will better serve the person losing weight. Combining this with tracking food intake calories will enhance weight loss.

BEFORE AND AFTER THE RUN

Ensure that you warm up before you run. A few low-key bodyweight squats along with some calf raises are a good start. Walking lunges, frankensteins and other active stretches are good as well. This will help to prevent injury.

After running, it is good to stretch out again, static stretches can be good after a run. It will increase flexibility. Note that stretching can lead to injury so a bit of stretching research may help. Listen to your body!

UTILIZING THE TREADMILL AND TRACKING HEART RATE

An effective way to use a treadmill to lose weight is the HIIT method. (High-Intensity Interval Training) This method uses intervals (typically bursts of speed) to burn fat. This method involves sprinting for a short amount of time and jogging for another (slightly longer) amount of time.

A good interval split would be 30 seconds of sprinting followed by 60 seconds of rest. Repeating this 10-15 times would be a good place to start. This is a very generalized workout so an individual may want to slightly tweak the times and reps to achieve optimal results.

Another way to efficiently lose weight on the treadmill is to reach the optimal fat-burning heart rate. This is typically 70% of a person’s maximum heart rate. The maximum heart rate could be found by taking 220 minus the age of the person. A 25-year-old usually has a maximum heart rate of 195. While 70% will usually be the target zone for burning fat, people still vary. Tweaking numbers can be effective like mentioned in the HIIT method. If it is still difficult to find that sweet spot, a personal trainer can typically find the optimally fat-burning zone for you.

Adding hills to a workout is another way to use that treadmill to lose weight. Some treadmills have programs that will simulate hills. Others have to be operated manually but they are still effective in achieving this concept.

Incorporating bodyweight exercises along with your treadmill routine is extremely helpful. Try varying the HIIT method by sprinting for 30 seconds and doing bodyweight squats in between. Other good exercises to do in between sets are push-ups, burpees, mountain-climbers, and other bodyweight exercises.

Running is not for everybody, walking is another way to lose weight on the treadmill. While this is not as effective as running for our monthly goal, it can help your mental state. Sometimes taking a day to just walk for an hour or so instead of running can be very beneficial. While breaks are good, running will ultimately burn more calories than walking.

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PUT IT ALL TOGETHER

I have presented a variety of ways to lose weight (in a month) on the treadmill, now it is time to bring them all together. Sticking to one method can prove to be ineffective. Try mixing up what you do during the week.

An example of this would be to do the traditional HIIT program on Monday, jog at 70% heart rate on Tuesday, utilize the hill method on Wednesday, and do the HIIT method that incorporates body-weight exercises on Thursday. Friday could be a good day to walk for those who need somewhat of a break.

To lose weight in a month, hitting the treadmill on the weekend is a necessity. A way to make it more enjoyable is to pick two of your favorite workouts and complete them rather than re-starting the routine. Casual runs could also be good especially for weekends. Mixing up what day you do which exercises is a good idea as well.

Jogging for an extended amount of time on the treadmill can be very beneficial. If you typically go for 20 minutes on “casual runs” try to get 30. Expanding your threshold will burn more calories and get you in better shape.

Consistency is very important. No matter how you structure your workouts, be consistent. This is especially important when trying to lose weight in only a month.

Working in a muscle conditioning workout is another way to incorporate working out into treadmill workouts. A great way to lose a great amount of weight in a month would be to run on the treadmill before and after doing a high-rep workout. (Some muscle could be gained which would add to your weight)

To increase weight loss, using the treadmill multiple times a day can be effective. This being stated, do not overexert yourself because that can result in injury. Listen to your body!

Mental Strength

A huge factor to effectively losing weight on the treadmill is motivation. Many people set out on a weight loss journey and lose motivation. This is an even bigger factor in losing weight with the treadmill in a month.

One way to find motivation is to run with a friend. Find a friend that will want to use the treadmill often. The friend may be depending on you to lose weight. This will ensure that both of you use the treadmill often.

Another way to find motivation is to buy a gym membership. Going to use a treadmill at a gym can be beneficial in multiple ways. Gyms typically have good treadmills. Another benefit is the fact that it is a waste of money to never use a gym membership.

You can also make new friends at the gym to motivate you. If you don’t go that day, you may receive a text or phone call encouraging you to return.

Personal trainers can also help to lose weight on a treadmill. They are extremely motivated and money once again involves money. Once again, stay consistent, this is a huge factor in weight loss.

Goals and Tips

Setting personal goals is a great way to increase weight loss. If going on a casual run or walk, setting a distance or time goal is a very effective method. Keep track of the progress you make on the treadmill. Don’t get discouraged if they aren’t great, the more you use the treadmill, the closer you get to your goals.

Running at specific times can also help. Developing a good routine leads to consistency. As we know, consistency leads to more weight loss in a month. For some of us that have issues with motivation and consistency, (most of us have been there) a distraction can be useful. Just remember to stay safe while doing this.

Pay attention to the treadmill still! Music is an effective way for some people. If doing a particularly intense workout, music with a high bpm rate is typically effective. Another distraction method is watching TV. (Stay safe!) A TV show can seemingly speed up a treadmill session. It can also provide some positive motivation to get on the treadmill.

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Final Aspects

It is certainly possible to lose weight on the treadmill. Losing weight in only a month may seem daunting, but these methods are effective and will improve your time on the treadmill. Always remember to stay safe and drink healthy amounts of water. Remember to be safe during stretches as well! Keep consistent and results will

The post How to Lose Weight on a Treadmill in a Month first appeared on Best Home Gym Equipment.

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How Much Does An Elliptical Weigh? All You Need To Know!

John — Sat, 04 Feb 2023 02:01:47 +0000

An elliptical machine, which is also known as a cross trainer, is a tool that is designed to help you lose weight. They will enable you to work out various parts of your body simultaneously and are considered by many to be superior to treadmills, but due to their size, moving them around isn’t easy. So how much does an elliptical weigh?

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Home vs. Commercial Elliptical Machines

The weight of the elliptical machine will depend on the type that is purchased. Generally, elliptical machines designed for home use will weigh less than commercial models designed for gyms. If you intend on using one at home, it will weigh approximately one hundred pounds, but machines designed for gyms typically weigh between 150 and 400 pounds. It is important to do your research prior to buying the equipment to find out how much it weighs and where you intend to install it.

Whether you intend on purchasing a home or commercial model, it is highly recommended to install it downstairs if possible. Moving an elliptical machine upstairs takes a lot of work because of the shape and weight. This is why many people leave the job to professional movers rather than handling it themselves. If you’re determined to transport the device yourself in order to save money, there are a number of things you’ll want to keep in mind.

How Elliptical Machines Work

Elliptical machines are also referred to as X or cross trainers and are stationary exercise devices that are used for the purpose of running, walking, or climbing while remaining in place and not producing excess joint pressure. It is sought after by many fitness enthusiasts because its usage decreases the chance of impact injury, which is commonly sustained by those that engage in traditional running or jogging.

In fact, elliptical devices are so effective that many people who have sustained injuries can use them without causing further damage since their impact on the muscles and tendons is so low. They are a type of cardiovascular exercise that is non-impact and can range from light to intense depending on the speed the machine is set at as well as the preferences of the user.

Cross trainers are a fairly recent invention and were first introduced to the market during the 1990s. They can work out both the lower and upper body and although they are classified as being minimal impact, in reality, they do bear weight.

While some models are self-powered, others are generated by the actions and movements of the user, and still, others are plugged in to adjust motion or supply the resistance system and electronic console. Elliptical trainers come in three types, which are determined by the location of their drive or motor. These three types are front-drive, center drive, and rear drive.

Front Drive Elliptical

For front-drive elliptical machines, the flywheel will be situated in front. This feature is designed to make users feel as if they are climbing or walking uphill. These machines have the benefit of being compact in size, which means they don’t take up a lot of room, yet they provide an outstanding workout since those that use them have the feeling that they are climbing or ascending, whereas other models provide movement which is flat running. Another benefit of front drive devices is their stability. Because users will have a heavier flywheel directly beneath them, the machine seems to have greater balance.

Center Drive Elliptical

Rather than leaning on its handrails, center drive elliptical machines allow you to stand upright. For many users, this brings greater comfort and some experts state that this design will allow you to burn additional calories. Their design is also more compact than classical machines which means they use up less space. They use a square rather than a rectangular shape.

Center drive devices are also preferred by many since they place less strain on the hips. This is because the foot pedals are usually positioned closer together which is believed to mimic a running stance which is more natural. It is the best type of equipment for extended workouts.

Rear Drive Elliptical

This is the oldest of the three and is the opposite of a front-drive elliptical since the fly wheel is usually found in the rear of the machine. Pedal movement is more circular than the other variants, which resembles the feel of running or walking. Rear drives allow for a stride that is longer and more natural. Many models come with an incline that will not be found on their front wheel counterparts. This means that users will receive greater resistance and a more challenging workout overall.

This device has a number of other benefits. Although it can be more expensive, it provides smoother operation and is quieter, meaning you’re unlikely to disturb others while using it. Additionally, since rear drive devices are usually manufactured with fewer parts, it is easier to maintain and takes up less space.

Why Buy An Elliptical Machine?

These devices do an amazing job of increasing muscle mass while losing weight and provide all the benefits of running or jogging with none of the drawbacks. Cross trainers in particular are sought after by many since they prioritize upper body movement. Most models come with handlebars that will function as handrails during intense exercises. The model you choose should be determined by the type of exercises you’ll engage in. If your goal is simply better muscle tone, it isn’t necessary to buy the most expensive models.

The sloping roller incline that can be found in some models underneath their pedal links may adjust to allow for different types of pedal motion. The adjustable ramp may be manual or automatic and will alter the elliptical path angle which will vary the hip actuation and stride length.

This gives users the ability to alter their workout so they can target specific muscles. The areas which benefit the most from these machines are the calves, glutes, and hamstrings, as well as the shoulders, triceps, and biceps. Most elliptical devices can be propelled in either a forward or backward direction.

These machines are mainly driven by the legs of the user, and some models utilize combination designs that provide handle levers that are connected to every pedal link and which burden the arms while offering a secondary power source. The

user will grab the handles beneath their shoulder height while pulling and pushing their arms and shuffling their feet in elliptically based paths. As a consequence, the handle motions will oscillate and coordinate with the motions of the pedal.

Low-end machines tend to rely too much on the power of the user’s legs, which results in handle speeds that are too high. This is because the mechanical ratio doesn’t offer sufficient mechanical advantage for its handle levers. A superior elliptical device is one where the user must incorporate their arms and legs. The most advanced models offer greater durability as well as more adjustment options and programs.

However, those that want a machine that can give them excellent cardiovascular workouts will need to look for a heavy-duty elliptical because although they cost more they’re worth it. They provide workout variety that you will not get with entry-level models. At the same time, since they are bulky and heavier than treadmills, moving them around is no easy task, and you’ll need to be sure you have enough space.

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Things to do prior to Moving Your Elliptical

You’ll first want to start by disassembling the equipment. This allows you to move it piecemeal and it will be easier to transport the parts through smaller spaces. While taking it apart and putting it back together may seem like a hassle, depending on its size and weight this might be your only option for moving it, especially if you’re working alone. Even if you’re working with a team, the unique shape of the device combined with its weight can make it tough to move through hallways, doors, or down and upstairs.

When disassembled, the weight, size, and shape of the individual components will be much easier to handle. They can then be packed into individual boxes which can then be transported with ease. Additionally, using moving pads or blankets will protect the equipment so it isn’t scratched or damaged during transport.

Select The Right Moving Tools

It is also essential to use the right moving equipment. Trying to lift an elliptical machine by hand can easily lead to back injuries. This is why it is recommended to make use of dollies or hand trucks, as they make movement easier. Many dollies are L-shaped and have handles on one end with wheels at their base and a smaller ledge to place items on.

It sits flat on the floor when upright, and objects which are placed on it may be tilted backward and then moved by pushing forward. Because the weight of the objects is distributed over the wheels, this makes bulky or heavy items that would normally be difficult or impossible to transport much easier to move.

Dollies are a type of lever that comes in multiple forms. They were invented during the 18^th century and were originally designed for young boys or adolescents who weren’t strong enough to lift heavy sacks with their hands. This tool allowed them to work with the same efficiency as adult males, but older men quickly recognized the value of the tool and begin using it themselves.

Dollies became so popular that they were and are still used in breweries, construction, and any industry that requires the frequent movement of heavy objects in tight places. Those who intend to move their elliptical machine upstairs will want to use a dolly that has wheels with a stair climber. These are a special type that uses three wheels

on both sides and always maintains physical contact with the steps for greater stability. However, the downside to stair climbers is that it can be tough to turn the dolly on grounds that are flat since four wheels with a position that is fixed will be in contact with the surface.

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How to Move an Elliptical Machine with a Dolly

It is also important to pay attention to the type of material the dolly is made from. While some are made from steel tubes, others are made with either impact plastic or aluminum. The dollies which are designed for commercial applications are light yet rugged. They are the best type for moving elliptical machines or parts since they are built with metallic channel side rails which are extruded. Some models also use magnesium components.

Other factors that should be taken into consideration are the type of handle the dolly uses and its wheel size. The shape of the elliptical machine or its subcomponents is very important. For instance, if the part you intend to move is cylindrical in shape, it should be placed on a dolly with a curved backrest. Also, consider the grounds where you plan to push the dolly. If the ground is loose or uneven it is better to use a dolly with bigger wheels that are made from special foam that is puncture-proof.

One thing to always keep in mind is that the nose or toe of the dolly must be roughly 1/3 the load length. It is also essential to make sure you don’t’ scratch or damage the equipment while moving it since elliptical devices are expensive and this could compromise their performance.

One special dolly that can be used for this purpose is the piano tilter. It is designed for moving upright pianos without damaging them, and given the fact that a piano weighs about the same amount as an elliptical machine or more, it might also be used for safely transporting it. It differs from a classical dolly that pivots around the small point or wheel; instead, a piano tilter uses large sections which are curved to carefully tilt the object upright until it can be laid down gently.

The post How Much Does An Elliptical Weigh? All You Need To Know! first appeared on Best Home Gym Equipment.

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DIY Parallettes – How to Make Parallettes for Under $15

John — Fri, 03 Feb 2023 21:52:46 +0000

DIY parallettes are another important piece of gym equipment to build yourself if you want to build your own gym in a spare room or garage. While fitness is becoming increasingly important in everyone’s lifestyle, it’s great to have access to a fully functioning gym 24 hours a day so you can work it around your busy schedule. It also saves a ton of money on gym memberships and a lot of time driving back and forth to the gym.

But building a professional gym can cost a lot of money, and, understandably, when you first start, you’ll want to kit out your gym on a budget. Instead of accepting that you’ll have a massive one-off payment to get in all your shiny new equipment, why not make your own? It’s cheaper and, in most cases, will work just as well, but first let’s start with DIY parallettes.

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WHAT ARE PARALLETTES?

Parallettes are parallel bars attached to the floor that you can use for exercises specifically designed to strengthen your upper body. The parallettes aim to use your body weight to help strengthen your functional muscles. Depending on the types of exercise you choose, you can work on your biceps, triceps, wrist strength, and core and back muscles.

They’re a favorite piece of gym equipment for gymnasts or people who play hand-contact sports such as squash or tennis. The great thing about parallettes is that they’re easy to DIY at home and are cheap too.

HOW TO MAKE DIY PARALLETTES

Image Source: Pinterest

Because parallettes are such a simple piece of equipment, a few different materials will work when you’re making them.

PVC

PVC is light and versatile, and all the shapes you require can be purchased ready-made, so it’s one of the easiest DIY methods. You just need to fit the pieces together.

Materials:

4 T-joints
4 Elbow Joints
8 Caps
Strong Glue/Cement
12 ft PVC Piping
Hand Saw
Mallet

To make the handles, measure out 2 strips of 8-inch straight PVS piping.
Then measure out 4 strips of 6-inch straight piping. These will make your supports at either end.
Cut all your pieces out, trying to be as accurate as possible, using your hand saw. You’ll need to do this against a saw bench or hard surface. If the ends don’t come out as perfect as you’d like, it might be a good idea just to sand them off before use to prevent any sharp edges.
Prepare your cement or glue. (Ensure your glue is specifically designed to bond PVC together and will hold your weight once dry). You’ll need to add your adhesive to the end of each portion before slotting them together.
Attach your elbow joints to one end of your 6-inch pipe, then slot in the 8-inch to the other end, making an extended ‘r’ shape.
Add the other elbow joint and 6-inch pipe at the other end, making it an ‘n.’
Do the same for the other sections that you’ve cut out.
You’ll then need to cut your bracing portions (to weigh the parallettes down, so you don’t fall over). Cut out 8 strips of 6-inch piping.
Add a T-joint upside down to the end of your ‘n’ support pipes. It would help if you used a mallet to gently push the T-joint in place to ensure that you get each side level. (Don’t hit too hard though, you may split the PVC).
Then add the bracing sections to each side of the T-joint so that your parallettes stand up on their own. Again, use the mallet to ensure they’re in place correctly.
Place the caps on each end of the bracing portions, as this will stop your parallettes from getting damaged on the floor.

Using these measurements will allow you to create long-lasting parallettes around 7-inches from the floor; perfect for your calisthenic workout.

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WOOD

If you’re looking for something a little more durable and visually pleasing, you might want to go for the wooden option.

Materials:

Drill Press
Epoxy
4 Brass Screws
4 Feet of 1.5 Wooden Dowel
4 Feet of 2 x 6 Wooden Plank
4 Feet of 1 5/8-inch Copper Pipe
1 5/8-inch Copper T-joints
1 5/8-inch Copper Couplings

Cut your wooden plank to the required size. As you have 4 feet measured out, the obvious choice is to cut this in half to provide a pair of 2-foot-long parallettes.
Cut your wooden dowel, so you have 2 pieces that are 40-inches shorter than your wooden plank.
Mark out guide holes in your plank at either side – 2-inches from the ends. These will be to drill your holes for the supports.
Drill your holes to the exact width of your copper piping.
Cut your copper pipe into 3-inch strips (you’ll need 4 of these for the supports).
Insert your copper piping into your drilled holes and secure with epoxy.
Drill a hole in the center of each of your T-joints across the top bar of the ‘T.’ This will allow you to screw your dowel in place.
Place your T-joints on the tops of your supports and secure them with epoxy.
Feed the dowel through the T-joints and secure it with screws through the top of the T-joint.
Add 4 1-inch sections of copper pipe to each end of the T-joint to further secure your dowel.

Using this method gives you more flexibility on the shape and size, but it’s likely to cost a little more. However, you’ll end up with parallettes that look more professional and will last a lifetime. Although these measurements are to make standard-sized parallettes, you can always make slightly longer ones based on the exercises you intend to perform. More advanced gymnasts may require a more extended bar.

If this is the case, ensure that you purchase strong enough material to hold your weight so that it won’t bow in the middle. Stronger woods are available – maple wood being the favorite for most manufacturers, or even metal piping may work a little better.

HOW TALL SHOULD PARALLETTES BE?

If you’re just starting with parallettes, it’s advisable to make the top bar around 7-inches from the floor. This allows for lots of room to place your hands underneath and gives you enough lift off the floor to provide you with a good workout.

Making them shorter than this will mean that you don’t give yourself enough lift during certain exercises to make your workout worthwhile. L-sits are one of the first exercises that you’ll learn to do using parallettes, and at first, you won’t be able to get your legs up parallel with the bars as intended.

But you’ll need to have enough room for your legs to drop a little below the bar without them touching the floor – otherwise, you’re not working your muscles properly. For more experienced gymnasts, they may want to do handstand push-ups, which would require them to dip their head below the bar, so those 7-inches allow for a little space, ensuring you don’t bang your head on the floor.

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PARELLETTE WRIST FORM AND SPACING

One of the first things you’ll need to perfect when you start using parallettes is your wrist form. When you’re gripping the parallettes, you should have your thumb underneath the bar and all four fingers wrapped around the other side.

Your wrist should then show a perfectly straight line from the parallettes’ top bar to your shoulder. This will allow you to get the distance right between the parallettes before your start your workout.

You should never have to bend your wrist in at a 45-degree angle to reach the parallettes comfortably. If you’re noticing this, move them closer together. If you don’t get your form right, you may break your wrists.

PARALLETTE EXERCISES

Parallettes provide an intense workout, but if you’re new to the game, you’ll need to build up slowly.

Parallette Dips

Sit between the parallettes will your legs straight out on the floor in front of you. Grip the parallettes on either side and push your upper body upwards, leaving your feet on the floor at a 45-degree angle. This will target your triceps.

You can either leave yourself in this sitting position or if you’re feeling a little braver, let yourself back down until you’re almost touching the floor again, then push back up, creating a backward push-up. Read Here: Best Ab Machines at Home: Top 5 Most Ripped Review

Parallette Push-ups

Parallette push-ups are designed to target your back and shoulders. You’ll need to put yourself into a push-up position, holding onto the parallette bars rather than placing your hands on the floor. Your arms should be directly below your shoulders, creating a straight line when you push up.

L-sits

Now you’ve got the hang of those; you’ll want to activate your abs and core muscles. L-sits start with you sitting in between your parallettes on the floor, legs out straight in front. Push yourself off the floor, holding your legs parallel to the floor and pointing your toes to keep your balance.

Hold yourself there for 10 seconds, and gradually build up the time as you get stronger. You could even try pushing up and down in this position when you get more confident but remember that it’s vitally important to keep those legs straight to engage your core and work on your balance.

V-sits

Adding some hip exercises into the mix, a V-sit is a progression of the L-sit. It’s in the same starting position; however, once you’re in the air, your aim is to get your legs a little higher, creating the ‘V’ shape with your body. Slowly lift your legs progressively higher each time. You want to get your knees in line with your chest and feet in line with your head if possible.

Parallette Planche

Turn, so you’re facing the floor in the push-up position. Then, pushing all your body weight forward into your shoulders, lift your legs slowly off the floor. You may need to spread your legs a little for balance. Aim to get your body completely straight in the air, relying on your arms and shoulders to hold you in position.

Handstand Push-ups

One of the most advanced parallette exercises is the handstand push-up. You’ll need to start in the standard push-up position and gradually move your legs in towards your chest and raise them, so your legs are in the air. Your aim is to get your legs pointing directly upwards, relying on your chest and arms to stabilize you.

Once you’ve got that mastered, gently bend your elbows and push your shoulders forward to dip your head below the level of the parallettes. (You’ll need to push your head forward slightly and legs out behind you to avoid hitting the floor). Then return to the original straight position.

Make sure you work gradually up to this to avoid injury.

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THE BENEFITS OF PARALLETTES

Portable

Because of their size and shape, parallettes are easily portable and perfect if you want to take a vacation but keep up your fitness while you’re there. If you’re making DIY parallettes, it’s even easier for you to customize the shape so that they fit into your luggage more comfortably. Read Here: Best Barbell for Home Gym Workouts Reviews

You can even move them around your home too if there’s a solid surface beneath. Some people don’t have enough room to set up a complete gym in their homes, but with DIY parallettes, it’s easy just to move to another empty space when you need to.

Cost-effective

Parallettes are one of the most cost-effective options for getting fitter. Gymnasts who use them regularly are known to be some of the strongest sportspeople in the world from calisthenic exercises. DIY your own version of parallettes from tools you already have around your home might cost you as little as $15.

Storage

If you have a small home and you’re struggling for actual gym space, parallettes are a great option as they hardly take up any space at all, and they give one of the best all-around workouts. You can work your arms and core all on parallettes without having the massive burden of having to store weights.

SUMMARY

If you’re looking for a simple piece of gym equipment for your home, DIY parallettes are the perfect option. They’re small, so they’re easy to store and travel with, but they also provide a great workout.

They’re reasonably easy to make yourself with things that you have in your own home, so they’re an excellent choice if you’re on a budget. You’ll save yourself all that time and money on gym trips but still build the muscles and get the body shape you’re looking for.

The post DIY Parallettes – How to Make Parallettes for Under $15 appeared first on Best Home Gym Equipment.

DIY Battle Ropes – How to Make Your Own Battle Ropes

John — Fri, 03 Feb 2023 19:53:22 +0000

Battle ropes are great workouts exercise for burning calories and losing fat. Thirty minutes of battle ropes at maximum intensity burns as many, if not more, calories than many common forms of exercise can burn in twice that time. We’re all on the lookout for the cheapest and best alternatives to expensive gym equipment. Staying fit is essential, but normally, it comes at a pretty high cost. However, there are lots of things that you can do in your own home to cut costs and stay healthy. Creating DIY battle ropes gym equipment is easier than you think, and it’ll cost you next to nothing, as you’ll typically be able to use items that you have in your own home already. Read Here: Best Shoes for Jumping Rope For Men & Women: Our 6 Top Picks

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WHAT ARE BATTLE ROPES?

SIY battle ropes are one of the most accessible pieces of equipment out there to replicate on a budget, and they are also one of the cheapest. Invented by John Brookfield and tested using professional NFL players, they are designed to increase your endurance and develop a full-body workout. They are large, heavy-weight ropes that can be swung around, up and down, or lifted in different routines to give you a versatile workout.

They’re designed to work your arms, back, chest, legs, and core depending on the exercise regime you have in place, so they’re an excellent all-around workout tool. They can be used to develop muscle mass depending on the power of your swing.

They’ll also create a great extension to your cardio routine depending on which battle rope exercises you incorporate and the speed at which you choose to use them. Because of the high-intensity training that they provide, they’re an excellent weight-loss tool too.

HOW TO MAKE DIY BATTLE ROPES

There are a few different ways that you can easily DIY your own battle ropes from things that you have around your home already. If you purchase a professional set of battle ropes, specifically for gym purposes, they could set you back around $150. So, making them yourself could save you a considerable chunk of cash.

Before you begin on your DIY mission, make sure you have a designated area ready for your battle rope workout. To gain the full benefit of using battle ropes, you’ll need an open space of around 10-15 feet. Remember that you’ll be swinging the ropes around, and you don’t want to hit anyone or break anything.

GARDEN HOSES

Most people will have a garden hose already in their yards, but if you don’t happen to have one, you can pick up one to repurpose from the store at around $15. The great thing about this method is that you can increase the weight gradually as you go along.

When you first start your workout, the hose itself might be perfectly fine – no need for modification. They’re pretty heavy on their own, after all. However, as you start to get stronger, you’ll need something that packs a little more punch. Read Here: Best Folding Rowing Machines: Top 7 Editor’s Picks

Cut off the ends of your hose so that you have a flat edge to work with that you could easily pick up and throw around.
Cover off one end with duct tape.
Empty dry play sand into the hose using a jug. (This may take a while, as you’ll need to keep moving the hose to ensure you get all the sand down through to one end). However, it’s not the end of the world if you get a little backed up – the more you use them, the more the sand will disperse evenly. Plus, the uneven nature of the sand could even benefit your balance too.
Once you’ve added as much sand as you need, cover off the other end with duct tape. You can even add more sand gradually as you get stronger.
If you’re struggling with grip, you could use sports grip tape to wrap around the first foot of the hose that you intend to hold.

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FIRE HOSES

The fire department has a steady stream of fire hoses coming through their doors, and the old ones need to be decommissioned after a while due to health and safety regulations. If you contact your local fire department, they may let you take a couple of the old ropes away.

Cut off the metal endings as you did with the garden hose.
The fire hose itself will be extremely heavy, so you may be able to use them just as they are.
Once you get strong enough that your fire hose is easy – start to fill it up with sand too.
Tape the ends off with duct tape as you did before.

Whether you’re using a garden hose or a fire hose, remember that you can cut it to an appropriate length if you feel that it’s too much. The beauty of DIY battle ropes is that you can tailor them to your exact specifications.

WHAT ARE THE BENEFITS OF BATTLE ROPES?

Full Body Workout

Because they are such a great way to develop your natural fitness and work on a whole host of muscle groups simultaneously, you can get a full-body workout without having to purchase lots of different and costly pieces of equipment.

Storage

They’re a one-stop shop when it comes to a workout, so yes, they do need some storage space, especially if you happen to have thicker ropes. However, they won’t need anywhere near as much space as the multiple pieces of high-tech equipment that you’d need to create an alternative full-body workout.

Cost-effective

They’re so easy to make yourself, so you could create an effective pair of battle ropes for under $20 – and that’s only if you didn’t have the equipment in your home already.

Improves Balance and Coordination

Not only do battle ropes work on your cardio and all your different muscle groups, but their heavy and uneven weights, depending on your swing, will help you to develop your balance, flexibility, and coordination.

Fun

There are some days when you just can’t drag yourself out of bed to do that intense workout. But battle ropes change that feeling. They have been identified as one of the most exciting workout tools out there. Their versatility means that you can make a fun and different routine for every day of the week so you’ll never get bored.

Suitable for Everyone

Your DIY battle ropes can be customized in weight to meet your abilities and your preferred exercise routine. This means that they’re a fantastic workout tool for everyone regardless of gender, height, weight, or reason for the exercise.

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BATTLE ROPE EXERCISES

Let’s start small and build up. There are so many different routines that you can do with your battle ropes, but you’ll need to master the basics first.

WAVES

There are a couple of types of wave motions, and each works with different muscles.

Alternating

To work the whole upper body – mainly your biceps. Take an end of a rope in each hand and lift your right and left alternately. Try to lift as high as possible, planting your feet shoulder-width apart and bending your knees.

Sideways

To focus the exercise on your chest, take the same feet apart stance, but bring your hands together simultaneously. You’ll need to pass one hand over the other, then push your arms outwards. Try to alternate which hand is on top when you cross over and spread your arms as far as possible when you push out to intensify your workout.

Two-handed

To engage your core and increase stability, you’ll need to conduct the up and down wave motion that you had with alternating waves but move your hands simultaneously. Really slam the rope down to the floor each time to increase the power of the wave.

SWINGS

There are a couple of swing exercises you can do once you’ve mastered waves.

Clockwise

Move your arms in a circular motion clockwise. You can either do this with a single rope and switch hands midway through or try two ropes simultaneously. Try to grow and lessen the circles throughout the workout to ensure you’re engaging all your muscle groups. You should feel it in your arms, legs, and chest.

Counter- clockwise

Is the same exercise as above but the other way. It would be best if you tried to do both clockwise and counter-clockwise in the same workout session to ensure an even tension on both arms.

Alternating

An alternating swing involves using both ropes and moving one arm clockwise and the other counter-clockwise. You’ll need to get your timing just right here – it’s excellent to improve your coordination. If you don’t time it correctly, the ropes will clash in mid-air. The trick is to move one hand toward the center of your body and, just as that one is about to move back out, pull the other hand in. Try to get a rhythm going. Read Here: 10 Best Treadmill Workouts You’ll Love

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SLAMS

Slams are the next step on your battle rope ladder.

Power Slams

Power slams work in the same way as the waves that you’ve already practiced. However, while waves focus on building your speed to increase cardio, slams depend on the amount of power you use to slam that weight to the floor.

Ski Slams

Ski slams require you to lift your arms in the air and bring them down to the side using all your power. Your arms will end up out to the side of you – ropes apart. The motion mirrors a ski-slope angle. This is great for your lower back, quads, and glutes and, depending on speed, can really be a good cardio workout too.

Jumping Squat Slams

Go into the squat position and create the regular squat repetitions, but when you reach the standing position, jump into the air, raising both ropes with you and slam them back to the floor using all your power.

JUMPING JACKS

This is precisely what it says on the tin. Perform jumping jacks while you’re holding both ropes. The extra weight of the ropes will pull on your shoulders and give you a great cardio workout.

FIREMAN’S CARRY

You can even use a battle rope for weight training. Coiling the rope up so it hangs over your shoulder while running will help your functional strength. You can do this with one or both ropes.

HOW LONG SHOULD THE BATTLE ROPE WORKOUT BE?

You’ll want to work up to doing all of these exercises in succession to get the most benefit. It would be best to do each exercise for a minute, with a 30-second rest in between. Stretch this to a minute if needed.

Once you’ve cycled through all of the workouts, you can start from the beginning after a 5-minute break if you still have energy left. If you’re looking to develop or tone a particular area, incorporate a couple of minutes of the exercises that focus specifically there before moving on to the next.

OTHER BATTLE ROPE REPLACEMENTS

Battle ropes are a fantastic addition to your home gym and cheap to make. But if you’re looking for something a little different, there are a few other DIY pieces of gym equipment that would be great for you to try out.

Medicine Balls

Cut a hole in the top of a basketball and fill it with sand. Seal it with duct tape and use this to lift.

Water Balls

To improve balance, add water to the inside of a basketball and use this for core lifting exercises.

Kettlebells

Fill a basketball or soccer ball with cement and add a handle made of piping. Wait for the cement to fully dry, and you have your own kettlebell to lift.

Dumbbells

Start with lifting heavier items such as books or food cans. You can even place these in bags to help your grip as you work your way through the weight classes.

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SUMMARY

Battle ropes are the ideal addition to any home gym – they may even be your whole home gym. They’re so versatile, easy to create, and simple to work with, even as you progress with your fitness level that you might not even need any other equipment.

The post DIY Battle Ropes – How to Make Your Own Battle Ropes first appeared on Best Home Gym Equipment.

The post DIY Battle Ropes – How to Make Your Own Battle Ropes appeared first on Best Home Gym Equipment.