Sport at home: Fitness with equipment
Not only since the Corona pandemic, when fitness centres and sports clubs had to close and sports clubs had to take a break, fitness equipment at home has become a trend. Because: There is a large number of fitness equipment for the home. These include equipment that is small and handy and for which no extra fitness room needs to be set up at home. In addition, many of the machines are now so inexpensive that they are also available for a small budget. In addition, training can be done easily at home without having to leave the house. However, in order to make training with equipment at home a success, some questions should be answered in advance.
Always clarify: For whom is exercise at home suitable?
Sport promotes general performance, has a positive effect on balance, contributes to weight reduction and promotes a positive body image. Of course, these mentioned benefits of sport always depend on the type of sport being practised. But in general, sporting activities have a positive effect on health. However, not every type of sport is equally suitable, especially for untrained people or people of advanced age. In addition, the start should be appropriate to one's own state of health and physical fitness.
For people who have done little or no sport so far, are already somewhat older, have a history of illness or are overweight, it therefore makes sense to have a check-up with your family doctor. This does not apply if the sports programme is to be started with regular walks. However, as soon as it comes to fitness with equipment, it should be clarified whether restrictions are to be observed. Because otherwise it can easily lead to damage to joints or overstraining.
Even if it is pleasant for many people to be able to do sport simply at home, sport in a club or in a fitness studio has a great advantage: Here, experts are on site who can draw up an exercise plan, guide with the exercises and provide help in case of doubt.
Advantages and disadvantages: For whom is exercise with home equipment suitable?
There are good reasons for training with equipment at home as well as in the gym or in a club. Which exercise option is more beneficial for whom depends on the individual.
What are the advantages of fitness training with equipment at home?
- If you have your "fitness studio" at home, you are not bound to opening hours. Exercise can be done when it fits into the schedule.
- If fitness facilities are closed again or clubs are forced to take a break, as was the case during the Corona pandemic, sport can still be practised.
- Fitness with equipment is also possible without a fitness room of one's own and for a manageable budget, as there is now small, inexpensive, good and efficient exercise equipment.
- Especially in the winter months, there is always a residual risk of catching cold viruses in the gym. This risk does not exist at home. What are the arguments against fitness with equipment at home?
- In a fitness studio, there are people on site who can guide you through the exercises. In addition, the equipment is serviced regularly.
- Many people find it easier to exercise in a group. The gym also eliminates the distractions at home that can keep people from exercising.
- The selection of fitness equipment in a studio is always larger and more professional than it can be at home.
- Fitness with equipment in a studio or club is also a social event where contact with other people is maintained.
Overview: What fitness equipment is available for home use?
The range of fitness equipment for the home is now very large. The spectrum ranges from small, handy machines to large weight stations. The difference in space requirements and price is correspondingly large. It is not possible here to provide a comprehensive overview of the range of equipment available for fitness training at home. However, this small selection shows how wide the range is:
- Theraband
A Theraband can be used to train the whole body in a way that is easy on the joints. This piece of home exercise equipment tones muscles, improves body tension and promotes blood circulation. It is important to perform the exercises consciously and slowly. The price for a Theraband set starts at about 10 Euros. - Dumbbells
Dumbbells, i.e. mini dumbbells, are not only suitable for training the arm muscles. In fact, dumbbells enhance the exercise effect of a variety of classic exercises such as squats. Dumbbells are therefore practical small pieces of equipment for a whole-body workout. The exercises must be performed fluently and with concentration to avoid injuries. The price of a dumbbell set starts in the low two-digit range. - Home bike
Cycling is easy on the joints, strengthens the cardiovascular system, tones the muscles of the buttocks and legs and helps burn fat. Most home bikes are equipped with several training programmes that have different levels of difficulty. It is ideal if the home bike is also equipped with a heart rate monitor. A home bike costs from about 200 euros, and some models are even cheaper. - Vibration board
A vibration board can be used to tone muscles in a way that is easy on the joints. If exercises are also performed on the board, weight loss can also be achieved. Exercises on the vibration plate should be done gradually, as the balance and fitness requirements may be too high for the untrained at first. Prices for vibration plates start in the low three-digit range. - Multi Gyms
Strength stations are fitness equipment that combine several classic strength-training machines. The classic elements include cable pulleys, dumbbells and weight benches. With such fitness equipment, muscles can be built up and fat burned. With costs of several hundred euros and even more, weight stations are an enormous burden on the budget. In addition, they usually require a comparatively large footprint. - Crosstrainer
Crosstrainers are machines that imitate the movements of Nordic walking. This form of exercise is ideal for effectively burning calories and strengthening muscles at the same time. Ligaments and joints are optimally relieved during training. Therefore, this training device is very suitable for use at home, as training can be done safely and effectively without a trainer. The training should take place three times a week and last about 20 minutes at the beginning.
The optimal pulse rate is 220 minus age. The cost of crosstrainers starts at 100 euros for very simple machines, and from 200 euros there are already quite good training machines. - Rowing machine
With a rowing machine, you can also do rowing in your living room. The rowing machine provides a very effective whole-body workout. However, the focus is on the muscle groups in the back and legs. When training on the rowing machine, it is important to pay attention to the correct position: The back must remain straight instead of rounded. The shoulders must not be raised and the elbows must not be pointed outwards. It is therefore good to have another person check on you so that bad posture does not creep in.
Beginners should exercise three times a week for 15 minutes at 20 strokes per minute. The price for this training device starts at 300 euros, but is also easily considerably higher.
Selection: What should I look out for when buying equipment?
To ensure that fitness with equipment at home is successful, two aspects in particular should be taken into account when selecting the equipment: On the one hand, the fitness equipment should be suitable for the individual's level of fitness and inclinations. In case of doubt, the advice of the family doctor should also be taken into account as to which piece of sports equipment is ideal for getting started. On the other hand, it is advisable to purchase only certified fitness equipment for home use. The most common testing institute is the TÜV.
Exercise plan: How should training with equipment be done?
Especially those who start with exercises to increase fitness with equipment should be clear: Overstraining can easily lead to injuries and, as a consequence, to stopping the training altogether. Moreover, it is clear that even a little exercise is better than no exercise at all. Nevertheless, a training plan should ideally take the following aspects into account:
- Training sessions should be regular.
- Training should take place at the best possible time of the day.
- The training should increase slowly in duration and severity.
- As a rule, it is sufficient to train for 10 minutes every day. Training sessions of 30 minutes are optimal, as long as there is no overload.
- If you are injured or have a severe infection, you should take a break from training.
- Fitness with equipment should ideally be combined with a healthy diet and exercise in the fresh air.
It depends on which training device you want. The cheapest versions, such as thermal trainers, are available for as little as 10 euros.
Basically, anyone can do fitness with equipment at home. What is important is that the equipment is chosen according to one's physical abilities and that the training is adapted to one's fitness level.
Any training is better than no training at all. However, the recommendation for beginners is: 15 to 20 minutes of training three times a week is ideal. The training intensity should be realistically adapted to your fitness level.
Depending on your fitness level, it may be a good idea to go to a gym for instruction on this type of equipment. Otherwise injuries can occur. Otherwise, it should be remembered that the training should be done slowly and regularly.
The effectiveness depends on the type of exercise and the duration of the exercise. However, it has been proven that every training session contributes to an improvement in physical performance and well-being. It is important that the training is adapted to one's own level of performance and is completed carefully in order to prevent injuries or overloads.
