You have reached your limit of free articles this month.

Enjoy unlimited access to SpringfieldNewsSun.com

Starting at just 99¢ for 8 weeks.

GREAT REASONS TO SUBSCRIBE TODAY!

  • IN-DEPTH REPORTING
  • INTERACTIVE STORYTELLING
  • NEW TOPICS & COVERAGE
  • ePAPER
X

You have read of premium articles.

Get unlimited access to all of our breaking news, in-depth coverage and interactive features. Starting at just 99c for 8 weeks.

X

Welcome to SpringfieldNewsSun.com

Your source for Clark and Champaign counties’ hometown news. All readers have free access to a limited number of stories every month.

If you are a News-Sun subscriber, please take a moment to login for unlimited access.

Plan B: a home gym to go


It can be more difficult to keep a consistent schedule at the gym during summer months. With kids out of school, vacations and heat and humidity zapping your energy, its nice to have an alternative workout plan.

By putting aside just a few minutes a day, you can get a great workout when traveling or in the comfort of your home when its convenient for you. The majority of options for setting up a home gym require little to no maintenance, don’t take up much floor space and are far less expensive than a gym membership.

Dumbbells: A staple of most home gyms, dumbbells allow you to work all major muscle groups and move in a non-restrictive way during exercise.

Ankle weights: Exercises using ankle weights include hip abduction, adduction and extension, leg curls and leg extensions. Hip abduction can be performed by lying on your side and slowly raising the top leg upward, adduction by bringing the lower leg upward. Standing hip extensions can be performed by bringing the leg straight behind you, with standing leg curls, the heel is raised toward the rear end. Seated leg extensions are performed by simply straightening the leg.

Resistance tubing/bands: Exercise bands/tubing can be used for both upper and lower body strengthening, as well as for flexibility. Lightweight and easy to store, they are ideal for home or when traveling. Although strength gains can be achieved, there are a few drawbacks. The amount of resistance is not measurable with bands, making it different than most other exercise equipment. With bands, the greatest amount of resistance is only felt at the end of the movement when it is fully stretched, while the body normally generates the most force at the start of the movement.

Hand/wrist weights: If you are restricted to doing light-weight resistance training, or have difficulty grasping and/or holding on to objects, hand and/or wrist weights are a good choice. Most have adjustable velcro straps, or come in different sizes that slip right over the hand onto the wrist, making the need to hold onto weights unnecessary. Tip: Wrist weights usually range from ½ pound to as much as 5 pounds, and can be used as additional resistance when exercising with dumbbells or resistance bands.

Exercise videos can be helpful if you are a beginner, or are looking for variety in your workouts. Great for cardio, strength training and flexibility, exercise videos can also help teach you how to use home gym equipment and can be found to fit nearly any exercise goal and fitness level.

Body weight exercises: It is also possible to get an effective workout at home or on the road by doing body weight exercises. Options include lunges, squats, calf raises, leg lifts, crunches, pushups and pull-ups.


Reader Comments ...


Next Up in

Gmail phishing scam may lead users to give up login info
Gmail phishing scam may lead users to give up login info

A new phishing scam is allowing hackers to gain access to unsuspecting Gmail users' accounts and target their login credentials, according to recent reports. Mark Maunder, CEO of security service Wordfence, described the scam in detail in a blog post, adding that it is also targeting other services beyond Gmail. Tech Times reported that the scam involves...
Tuna, star of the Amazing Acro-Cats, dies of cancer
Tuna, star of the Amazing Acro-Cats, dies of cancer

The cowbell won't sound quite the same now that Tuna, the star of the Amazing Acro-Cats cat circus, has died.Happy Cats Haven posted the news Friday on its Facebook page: "To all our fans of Tuna and The Rock Cats and the Amazing Acro-Cats, it's with many tears that we let you know that Samantha Martin's star kitty Tuna crossed the Rainbow Bridge...
7 small changes that will have a big impact
7 small changes that will have a big impact

It’s only a few weeks into 2017, but you’ve already come to an uncomfortable and familiar realization. New Year’s resolutions result in more guilt and depression than achievement. Forget about the big aspirations for a transformational do-over. They don’t work. How about making some small changes today that eventually can have...
Let’s have a cheer for the Amherst Hamsters
Let’s have a cheer for the Amherst Hamsters

Amherst, a tiny college of 1,795 really smart scholars in Massachusetts, made news last year when the board of trustees voted to drop Lord Jeffs as its athletic teams’ unofficial mascot. Lord Jeffery Amherst, historians discovered, was not necessarily a nice person. The 18th century British general reportedly once suggested giving smallpox-infested...
Stark numbers show heroin’s local grip
Stark numbers show heroin’s local grip

An average of seven Montgomery County residents a day were treated for drug overdoses by emergency departments in 2016, and one person alone made eight trips to the ER. Eleven people were treated twice in the same day for overdoses. The stark figures — amassed largely due to a devastating heroin epidemic — are found in a new Public Health...
More Stories