Stay in, work out

ATE work hours? Too far from the gym? Don’t like the crowd at your fitness centre? If these sound like some of your excuses to avoid a strict workout regimen, how about bringing the gym home? You can invest in the right equipment, burn calories in the comfort of your living space, and possibly save some cash in the process.Do you want the flexibility and privacy such gyms provide? Read on.Beginner basics You can have a state-of-the-art gym at home, but what you must have is self-motivation.Gita Krishna Raj, CEO of Maverick and Holistic Lifestyle Coach (CHEK Institute, USA), agrees.‘‘While a certain amount of basic exercise knowledge should be learnt to ensure right ways to exercise, it is most essential to have a structured schedule for a work out.Consistency is the key to fitness,’’ she says.Mrinalini Sekar, Blue Movement Circle, says that there are a number of factors to consider while setting up a home gym.These include budget, an airy and well-lit space to fit in the equipment, time that you can set aside and personal motivation levels.‘‘Do some research via the internet and check with a fitness instructor for periodic guidance,’’ she tells us.Details: maverickfitness.net and 42013604 (Blue Move -ment Circle) All in one For cardiovascular endurance training (cycle or treadmill), Sekar recommends a multistation machine.‘‘You can work all major muscle groups in the body-chest, back, legs, arms,’’ she says.Raj suggests that you go with the EFX.‘‘It is the best cardio equipment for a normal household,’’ she says, adding, ‘‘But if the client is aged or has neve r exe rc i s e d before or has other health complaints, a treadmill would suffice.With regards to strength training, for beginners, a pair of dumbbells and some tubings will do.If the person is inclined to professional style training, any of the multistation home gyms would suit,’’ advises Raj, referring to brands like Powertec and Wolverine.These multi-station machines are priced from $405 onwards.Details: amazon.com Freestyle accessories As any gym trainer will tell you, freestyle equipment is a must at home – they are lightweight, easy to use and great for travel.Essentials include an exercise mat, Swiss ball (a valuable investment because you can do multiple exercises with it) and resistance tubes/band (used for body sculpting).Based on preference, you can buy a skip rope, ankle weights (tones legs), punching bag, Bosu balls (enhances balance) and kettle bells (for strength training).Available at Acme Fitness, Nungambakkam and Afton, Egmore, from `940 onwards.Details: 24753272/ 28553881 Fitness plan So you have the equipment, the time and the motivation.What next? ‘‘All workouts must begin with a warm up, say, five minutes of walking and stretching the groups of muscles that are going to be used.Paul Chek (founder, CHEK institute) recommends workouts based on the Primal Patterns, which are basic patterns that humans follow in their movements every day,’’ begins Raj.‘‘These include gait activities (walking, sprinting, jogging), pull and push moves (wall or regular push-ups), twists (as in simple twisting movements), squats, lunges and bends (like a dead life with or without weights),’’ she continues.Depending on the current level of fitness, the same sequence can be intensified using more weights.Finish your workout with core exercises like the Ironman stand and ab crunches.If you need help in this department, it helps to consult a personal trainer.Details: Ruby Hussain at 9500094741/ Sumeer Kumar at 9884061793