The World s Cheapest Gym

Transcription

1 The World s Cheapest Gym By Marc Dickie, Christine Touchstone, Jeanie Zedan Many homes in America have expensive clothes hangers sitting in them. These are actually pieces of exercise equipment, originally bought with the good intention of being used routinely, but which fell into disuse. The monotony of the workout, coupled with the time and effort it took, outweighed the expense and commitment, so your $1000+ stair-stepper became a clothes horse. Similarly, millions of dollars have been spent on gym memberships that go unused as people just can t find the time or energy to get there. Money and effort wasted and good intentions fallen through the cracks. So, what to do? After 35 years as a fitness enthusiast and semi-pro athlete, and 25 years as a health professional, I have seen every kind of fitness and exercise program out there. The one thing I can say for sure is, if you don t get off the couch and do something, ANYTHING, nothing will change! There is no pill, program, or diet that will take you from weak to strong without exercise. I also know that the exercise has to be enjoyable, challenging, variable, and convenient. For most folks, finding the time to exercise is the biggest barrier to working out, next to motivation. That s why I like an in-home concept, and here is the cheapest yet most versatile system I know of.

2 So, what are you looking at? First thing is the Swiss ball. You can find one of these in a department store for less than $20. I got mine at Ross for $7. Came with a pump and exercise chart. When you get yours, make sure it s the right size for your height and weight. Next is a couple of one-liter water bottles. You don t have to use water bottles, soup cans or any two objects that weigh the same and fit into your hands are fine. I have dumb-bells. You can buy a 40-lb. set at Walmart for $30. Finally, a broom-handle or any other long, sturdy stick you may have around the house. That s it. I have a mat in the picture below, but that s not necessary. What is necessary is getting up and using this stuff for the umpteen exercises you can string together for a highly effective and fun workout. The Swiss ball can be tricky, so watch your balance, but know that while you are trying to control it, that ball is making your core (abs, loins, upper thighs) work hard, adding to the exercise and fun. Here are just a few of the things you can do. Sit ups

3 Back extensions Bench press

4 Flies Side-to-side stretch Lunges

5 I daresay that every exercise done on the hi-tech weightlifting equipment you find in today s gyms can be replicated in your own home with these simple and inexpensive pieces of equipment. The only limitation is your imagination. Thinking of new ways to use this mini-gym adds a creative aspect to the workout that makes for less monotony and more fun. By stringing a series of excercises together in rapid sucsession, you can add a cardiovascular element to the workout. This is the essence of Crossfit and other circuit training systems. In my opinion, it beats the boring treadmill and spinning systems hands down. God s Word says that bodily exercise is profitable for a little while [while we are in these earthly bodies] (1 Tim. 4:8), and scientific research has shown that physical activity can reverse bone density and muscle loss, improve mood and clarity, and relieve stress. A hundred years ago, getting exercise was no problem. People walked everywhere, hunted and farmed for food, chopped wood and built their own homes. Today, with our advances in technology, we tend to be sedentary and very repetitive in the movements we make, and this can lead to occupational injuries like carpal tunnel syndrome. Your body is an exquisite, God-designed machine that needs the right fuel to run properly. It also needs to get out on the track and open up a bit. Like a Ferrari that just goes to the store and back, never getting over 30 mph, your body, without a little stretch and strain, won t operate at its maximimun potential. Be careful to start off light and slow, but do start. A little exercise now will pay great dividends down the road. Two or three times a week for a year can transform you physically. Change your workout to avoid boredom and over-training, and also to add muscle confusion that will cause your body to respond by getting stronger. Hang in for the long haul; you don t change overnight. If you stick with it, you will see results. That s how your heavenly Father made your awesome and wondrous body. Disclaimer: The information contained in this article is for informational purposes only. It is not to be considered medical advice and is not intended to replace consultation with a qualified medical professional. TLTF makes no claims as to the suitability of the information for your purposes, and shall not be responsible for any adverse consequences of your use of this material The reader is advised that opinions on health topics may vary from professional to professional. The opinions and information expressed are those of the authors and may or may not represent those of TLTF. TLTF does not represent or warrant the accuracy or comprehensiveness of the article. It is the reader s responsibility to become informed, weigh the evidence, and form his or her own opinions before taking action of any kind. We strongly encourage you to consult with your medical professional concerning any health issues.