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

When sending flowers just won’t do

Flowers. Don’t send them. My former colleague, Tim, lost his beloved Uncle Bill this week. People sent flowers. That’s what they do at times like these. Tim says don’t do it. Not because he didn’t adore his uncle. Oh, how he adored him. Still does. “He’s the man who influenced me to become a journalist,” he...
WASSO Kitchens Tour is Saturday
WASSO Kitchens Tour is Saturday

Some of Springfield’s hottest kitchens will welcome fans in this weekend. The 11th annual Women’s Association of the Springfield Symphony Orchestra (WASSO) Kitchens Tour will highlight five different spaces, 1-4 p.m. Saturday, April 29. The tour is a fundraiser with proceeds benefitting the Springfield Symphony Orchestra. “We&rsquo...
Katharine the great white shark lurking in waters off central Florida coast
Katharine the great white shark lurking in waters off central Florida coast

  Katharine, the great white shark, has surfaced again in Florida waters, this time pinging off the coast just north of Port St. Lucie. Katharine, who has been swimming up the east coast of Florida since January, started her northward trek parallel to Lake Worth on January 13. In the months that have followed, she has moved up the coast as far...
Woman claims Fitbit burned her arm after it ‘exploded’
Woman claims Fitbit burned her arm after it ‘exploded’

A Wisconsin woman said she suffered second-degree burns on her arm after her Fitbit tracker “exploded” while she read a book, ABC News reported. >> Read more trending news  Dina Mitchell said she had owned her Fitbit Flex 2 for about two weeks when the fitness tracking device allegedly caught fire on her arm Tuesday night...
What’s under your feet at the playground?
What’s under your feet at the playground?

The playground: a universal source of fun for children. It’s also a place to burn calories, make new friends and develop skills like how to judge risks and make decisions. A good playground challenges and engages children but is also designed to keep them safe. One of the best ways to lower the chances of serious injuries is to make sure there...
More Stories