A healthy lifestyle is one of the most important yet, overlooked part of our day-to-day life. Unfortunately, it took a pandemic for most people to realize its value. So on our take on getting healthier even in the comfort of our homes, let’s take a look at our list of 6 simple equipment for home gym.
Immune System Vs. Coronavirus
A strong immune system along with vaccination and booster shot is our main shield against the coronavirus. Despite having the difficulty of establishing a healthy lifestyle, health and wellness should be prioritized at any given time, especially now that we know the virus highly affects people with low immunity. Therefore, we are here to help you set up your simple home gym with workout equipment that can help you with your fitness journey.
Guide to a Better Health during the pandemic
First and foremost, before starting out with exercising, it is a must to understand that it is more than the physical health we need to take care of. A healthy mind equates to a healthy body and it is not about always being active all the time. Sometimes, all we need is rest to strengthen our immune system.
Prior to exercising, getting a good night’s sleep is a must. Most people often neglect that rest is what our body needs most of the time in order to recuperate and be ready for the next day’s work. More often than not, people resort to overworking with the hopes of eventually getting stronger – which might be a mistake for some.
Other than sleep, healthy meals and a balanced diet also play a good part in establishing good health and immune system that would fight off COVID. Even though discounts are offered here and there and ordering food is within our reach – thanks to the help of food delivery apps, one must not give in to the pressure of overeating. A balanced meal is what our body digests, circulates, and is the source of our energy. Thus, making sure that we never or at least eat less junk is a must in creating a healthy lifestyle.
And of course, mental health also matters. Many mental health advocates are slowly raising awareness about mental health. Moreover, it is also proven that the pandemic and the lockdown caused anxiety and depression for a lot of people. Even though there are different reasons for such mental conditions, remembering to stick with what we can control is one way to avoid stress. Most importantly, seek help if you think you can no longer handle what you are going through.
Now that you know how to take care of your health better in some ways, you can now proceed to create a simple home gym with 6 best home gym equipment for a full body workout.
Simple equipment for your home gym:
1. Yoga Mat
First on our list that can help you set up your home gym is a very simple piece of equipment called yoga mat. You might already be familiar with what a yoga mat is, it is because yoga mats are widely used in workout routines. It helps the person avoid slipping when working out. And, no. It’s not just yoga you can do with this mat.
Even though called a yoga mat, it serves great assistance to other forms of workout. Of course, yoga is also great work out but there’s so much more you can do using a yoga mat. It is not that expensive either. So go on and get one for your simple home gym.
2. Jump Rope
Perfect for a simple cardio workout, jump rope requires small storage space. Ideal for exercising at home, a jump rope is definitely one of the best simple gym equipment you can have.
For the most part, jump ropes are also a great companion for beginners. It is great when it comes to strengthening your cardio and endurance and even burning calories for you. As a whole-body workout, jumping ropes have proven effectiveness and efficiency when it comes to weight loss.
So if you’re just starting out, you can purchase a simple jumping rope to begin working out with.
3. Resistance Bands
Third, on our list of simple equipment for your home gym, are resistance bands. Inexpensive, compact and very useful for working out at home, you cannot miss having this!
Resistance bands pose a wide variety of benefits such as strengthening or stretching your muscles, boosting athletic performance, and even for physical therapy.
Of course, since we are setting this gym in a home environment, we’re most likely to assume that limited space is available and big gym equipment might not be entirely welcome in this case. But with resistance bands, you can achieve great muscle activity without the use of big equipment. With much research, there are a lot of benefits of using resistance bands.
4. Door Pull-up bar
Slightly different from the previous ones mentioned, a pull-up bar is also something to include in your simple home gym. Low cost yet, effective. These door pull-up bars can just be a DIY project for your home, the good thing about this is you can take it out any time you want.
Without having to apply for a gym membership and go to the gym, you can now start doing pull ups at home. Work out on those back muscles, arms and shoulders. Moreover, you can achieve results as they do in the gym with the right workout routine.
5. Dumbbells
Coming in with different weights and sizes, dumbbells are also a piece of must-have equipment for your home gym. Perfect for both men and women, there are a lot of benefits to having dumbbells at your home.
You can start with smaller ones if you’re just a beginner and then move on to bigger, heavier ones after a while. Also, dumbbells have different models – adjustable dumbbells that can allow you to add weight. Ideal for improving muscle strength, you can even share this with your family so that they can start working out too!
6. Kettlebells
If you’re focusing more on strength training, then kettlebells might just be the thing that you need for your home gym. Such simple equipment is easy to store and gives a great benefit of strengthening your muscles, burning calories, and is ideal for creating a toned, lean body.
For a simple home gym, one kettlebell is enough to help you build core strength, and do full-body workouts. The variety of exercises you can do with a kettlebell can also help you strengthen your balance and mobility since it can also be considered a whole body workout.
Overall, getting healthier has always been important. It just so happened to be highlighted as one of our shields against the roaming coronavirus. We hope this list helped you in setting up your home gym. However, always remember that the things listed above should go hand in hand for maximum results and benefits. With that being said, we’ve set out more guides for you to effectively start working out with the help of the simple equipment we’ve listed down
Beginner’s workout
Before actually getting down to buying all these simple home gym equipment, you should first identify your fitness goals. As mentioned above, each piece of fitness equipment offers a different use or might be suitable for a different workout. It is nice to match them up altogether but you can just sail the boat without knowing your destination.
Getting healthy overall means learning to break down a routine or a habit. Are you trying to lose weight for fewer fats and a healthy lifestyle? Or are you up for gaining muscles for a boost in strength? There are some of the things you should be asking yourself if you’re planning to achieve better health and immunity.
Workouts don’t just “work”, you have to create something effective for it to give results. And that’s only attainable if you know what your fitness goal is. Being able to identify your fitness goal will give you a clearer view of what exercise you need to do in order to achieve the result you want. It is important because the wrong method of working out will not get you anywhere.
Draft a plan
Now that you know what your fitness goal is, it is time for you to plan your workout routine. You may opt to create your own or hire an online personal trainer for a to help you start. Remember, consistency is key. You can do alternative exercises on an everyday basis or at least work out three times a week. Make sure to track your calories burned after every workout routine. Getting started is what’s important. You’ll soon get used to it anyway.
Review your space
As you may have noticed, the simple home gym equipment we’ve listed down only takes up a small space at home and are mostly affordable. This is because we do not want to assume that everyone has a big space to start with. So if you have small space, the equipment we’ve listed might just be for you.
But if you’re someone who can set up a full blast home gym, then you can definitely welcome bigger, bolder gym equipment at home.
Workouts to try
With the help of simple home gym equipment, we’ve listed down some of the exercise you can do using them.
1. Plank
Great for core conditioning, plank exercise can be done with the help of yoga mats.
The plank is a classic exercise that strengthens your body from head to toe. In particular, the plank helps strengthen your core muscles, including your abdominals and lower back. Having a strong core is linked to reduced lower back pain, and improved ability to perform daily tasks, and enhanced athletic performance.
2. Leg Bridge
The single-leg bridge exercise is a great way to isolate and strengthen the hip extensors (glutes and hamstrings). Simply lying down on the yoga mat, this exercise can be done with not much equipment at home or at the gym.
3. Sumo Squat Half Burpee
Sumo squat is an effective lower body exercise. To avoid slipping, position your yoga mat when doing this exercise. The sumo squat activates muscle groups throughout your lower body, including your quadriceps, hamstrings, hip flexors, glutes, calves, and lower-back muscles.
4. Yoga Poses (cobra, locust, bow
Multiple yoga poses. Of course, what would a yoga mat be if you can’t use it for yoga? Take this chance and do some full-body exercise with yoga that can soothe the mind and body. Add some meditation for full effect. This exercise is very simple and can be very much doable at home.
5. Squats
Squats with and without equipment are a great exercise. But to make the most out of it, you can carry a kettlebell or dumbbells while doing some. Dumbbell squats also activate the stabilizing muscles around your knees and ankles.
6. Deadlift
Deadlifts build core stability, gripping strength, and many different muscle groups such as your back, legs, shoulders, and arms. Usually seen done with big, heavyweights, you can start at home by using your dumbbells. Just make sure to be in a good posture and position to avoid back injuries!
7. Bicep curl
An exercise that is usually done by both men and women with the intention of gaining muscle and achieving lean arms. Simple bicep curls at home can start with 2lbs weight and get heavier as time passes by.
All these tips, and it’s just you left to make the decision to step into a better healthier lifestyle. Especially now that the spread of a new, easily transmittable variant has been going around it is best to face the outside world ready with a strong immune system.
Of course, doing our new routine of keeping our things clean and disinfected should be continued for us to create a cleaner, safer home amidst the pandemic.
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