Exercise equipment reviews: Tips on exercising at home
Expert tuition isn't available at home so follow instructions and devise a suitable exercise plan
Training safely
If you’re unfit and haven’t exercised for a while, or have a medical condition, then of course you should consult your doctor before buying an exercise machine.
Bear in mind that without the expert instruction and tailored exercise plan you can get in a gym, you may not use your apparatus correctly. Take time to follow instructions.
Warming up and down
You should always start with a warm-up for three to six minutes, depending on how fit you are. This is to gradually increase your heart and breathing rates and body temperature.
Once you’re at the right level, keep this up for as long as you want before cooling down by gradually decreasing the intensity of your exercise to it return your heart rate and breathing to normal, and by stretching all of the muscle groups that you've been using, again for three to six minutes.
Build up gradually
Aim to build up to at least 30 minutes of moderate intensity activity on at least five days a week. Avoid too much too soon as this might do more harm than good and increase your chance of injury.
As a general rule, don’t increase intensity or time by more than ten per cent a week. How quickly you progress depends on many factors, including your current fitness level and the amount of time you have to exercise.
Making progress
You can progress by changing the intensity of a training session. There are two main ways you can do this.
The first is to choose programs which incorporate periods of high resistance. For example, on a treadmill, the program could increase the incline to simulate running uphill. Or, it could vary the track speed, forcing you to run faster for intervals.
On an exercise bike or cross-trainer, you could select programs which involve periods of high resistance for set periods so that you need to push harder to maintain momentum.
The other option is to combine tough program patterns with higher levels of difficulty. For example, you could select a hill program which will vary the resistance levels according to a pre-defined pattern.
But you can also dictate how difficult the hill will be by choosing a higher overall resistance level. The hill program’s toughness will vary considerably depending on the resistance level you’ve set.
Sticking to your plan
Even top athletes have days when they don’t feel like a workout. Different tactics work well for different people but, if you think your regime will be undermined by apathy, these steps may help keep you focused.
Set realistic goals
You won’t transform from couch potato to Chris Hoy or Paula Radcliffe overnight. Trying to do too much too soon can be demoralising and risk causing injury.
If you want to lose weight, don’t allow a slow start or failure to achieve immediate success cause you to abandon the exercise plan completely. A longer-term outlook will be more effective.
Aim for gradual improvement
But it’s useful to set small targets to help you improve. You could, for example, add five minutes extra to your next workout time, or try to use a higher resistance level on a favourite program.
Monitor your progress
Keep an exercise diary so you can look back and see how you’re progressing.
Record how long you exercised, which program you used, the intensity level and any other statistics available such as calories burned and your heart rate.
As you build up a collection of data, you can monitor your improvement and look forward to logging details of your next workout.
Vary your routine
Unlike outdoor running or cycling, indoor exercising doesn’t provide the stimulation of new scenery to enjoy.
Rotate which of the preset programs you use. Add ones of your own design to avoid repeating the same routine ad nauseum.
Create a stimulating environment
When the going gets tough, distraction techniques work well. Listen to your favourite upbeat music: it helps you develop a rhythym and will make exercising seem fun.
If you live in a busy household, try to exercise where you’ll be undisturbed and can concentrate fully on your program.
Be creative with time
If you’re using lack of time as an excuse to avoid exercising, think about other ways to incorporate it into your day. Having equipment at home means you’ve already cut out needing to commute to the gym.
Why not park your exercise bike in front of the TV? Or commit to getting up earlier a few times a week, or making a spell on your exercise equipment the first thing you do when you get home.
Don’t let small setbacks derail you
Even with the best intentions, you might miss a planned session because you’re ill or unavoidably detained. Like an ex-smoker who reverts to 20-a-day because of one minor lapse, it’s easy to let a bad week break your exercise momentum.
Try to avoid feeling guilty: just aim to get things back on track. Look forward and don’t rue any disappointments.
Remember that doing a little exercise is better than none and you can build it up again gradually. But don't leave the gap too long. It can take just two weeks to lose your fitness if you stop completely and about three times as long to regain it.
Use the right accessories
Having the right exercise equipment should also include thinking about what you wear and other things you’ll need.
Wear suitable clothing
It’s important to wear loose fitting, comfortable clothing, so that you don’t overheat.
Choose your running shoes carefully to keep your feet comfortable and avoid injury.
Just trying on a shoe isn’t enough to tell if it’s right for you. Look for a dedicated running shop with staff who can advise you.
It’s best to try on running shoes later on in the day, as feet tend to be tired and more swollen after a workout, so you’ll need a shoe to accommodate this.
Refresh yourself
You should always have water nearby to prevent dehydration. If you’re sweaty, it’s handy to have a towel to mop up as you go.