Getting equipped to workout at home:
By: Chris Kelly

With work looming shortly after sun up, many New Yorkers enjoy working out early. Unfortunately, as the temperature drops out side, so does our motivation to leave the apartment (let alone exercise). But what is not commonly known is that for less than a gym membership, you can achieve the same results from the comfort of your home. With a variety of questionable options, it is important to choose wisely. Here are some guidelines on buying home equipment:

Guidelines:

* Watch out for unnecessary add-ons (such as unnecessary straps, cables) to the product which may inflate the price.
* Make sure to scour the packaging for warranty, and customer service information before purchasing your equipment.
* Rather than a sales clerk, consult a coach, personal trainer or qualified expert before making your purchase.
* Research your options before shopping. Write down a list of the products you like, and Google each name. You will often find a wide variety of websites which offer consumer reviews and detailed information on your product.

Our recommendations:

1) Dumbbells

The staple of all workout equipment, dumbbells can be incorporated in to exercises (such as shoulder raises, dumbbell bench press, and dumbbell rows for the back) for every muscle group. Great for both toning and cardio, dumbbells allow for great range of motion than barbells or bulkier machines. With dumbbells, it is important to concentrate on form. As you become stronger, this will allow you to hold out each rep longer, placing your muscles under increased tension and precluding the need to invest in additional weight.

Our recommendation: Go for the single 8-15lbs dumbbells, and steer clear of fancy add-ons.

2) Medicine Ball

A medicine ball is your tool for training around your midsection. The value of the medicine ball is that it targets your core strength in the area that includes your back and your abs. strengthening your core will directly fortify the joints in your elbows, shoulders, and knees, thus providing more raw power for your arms and legs.

Our recommendation: A medicine ball weighing anywhere between 8-15lbs is ideal for both core and balance training exercises. Toning muscle is about keeping the muscles under tension, so as the weight becomes easier, simply hold out each rep longer.

3) Barbell

For both beginners and fitness enthusiasts alike, exercises such as deadlifts, squatting, and lunges with a barbell are a great way to build strength and balance.

Our recommendation: While barbells come in several shapes and sizes, we recommend the Olympic barbell. At around 45lbs, this barbell is the perfect weight for both balance and full body strength training exercises alike.

4) Jump rope:

You will be jumping for joy once you witness the awesome results of training with a jump rope. Research confirms jump rope can dramatically improve cardiovascular health in only 5-10 minutes, improving sports skills and concentration while serving as a method for rehabilitating injuries.

Our recommendation: The main difference in jump ropes is the weight of the rope itself. But while some view jump roping as a weight training exercise, we recommend a lightweight rope for optimum balance and cardio training.

5) Punching bag:

Combining elements of strength training and cardio, short intervals of punching and kicking a boxing bag provide intense workouts, which build muscle, burn fat, and, after a long day at work, are perfect for relieving stress.

Our recommendation: A heavy bag usually weighs between 70lbs-100lbs. This is based upon the weight of it's owner, and generally those under 175lbs should go for the lighter bag.

Chris Kelly is a NASM Certified Fitness Trainer, nutritionist, and editor of the Spotter. Chris's work has been featured in numerous publications including Men's Fitness, Health Magazine and the Boston Globe. He can be reached directly at chris@thespotter.net

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