Q: I have joined gyms in the past but after a few months seem to lose interest. What can I do at home for strength and cardiovascular training without spending a lot of money? — Barb Hartley, San Francisco
A: Nothing gives clarity to the adage “The road to hell is paved with good intentions” like a gym membership. While it is empowering and exciting to join a facility where you can enjoy numerous classes and a plethora of workout equipment, the caveat is that, in order to acquire the benefits, you have to actually show up.
At first, this may seem easy. You get into a routine of attendance and partake of all of the amenities. You are looking good, feeling good and your confidence is high.
Then it happens: Work, family, rotten weather, the flu, vacation, perhaps an injury of some sort, and it all falls apart. Inertia sets in and the next thing you know the gym membership becomes just another deduction in your checkbook.
If this is a familiar pattern, a better option might be to set up a home exercise area. The “home gym” can occupy a corner of a room or an entire floor. A few select pieces will give you everything you need for cardiovascular work, strength and flexibility:
Stability ball.A stability ball can be used as a chair, as a weightlifting bench and as a tool for cardiovascular exercise, stretching, flexibility, posture and balance. Longmont- based Ball Dynamics (800-752-2255, ball ), distributes the best-quality brand, FitBall, starting at about $33. Stability balls can also be purchased at most fitness- equipment stores.
Aerobics step.Used primarily for step classes, it is also handy in the home for working legs (lunges, step-ups) and as a weightlifting bench. The Reebok Step is $97 at Wal-Mart.
Weights. Options include everything from the inexpensive hexagonal metal dumbbells (starting at 50 cents a pound) to the slightly pricier (about $6 each), but prettier and more comfortable weights coated with foam or vinyl. You will need a good assortment, pairs ranging from 3 pounds to at least 15 pounds, depending on your goals and abilities.
Body weight systems. If you don’t like free weights, try resistance bands or the body- weight-oriented TRX suspension system, about $200 for a starter kit (fitnessanywhere ). The disadvantage with pairs of dumbbells is keeping them in a pile somewhere — “What happened to my other 5-pound weight?” — which can be a drag if you have low clutter tolerance.
Sport block. This ingenious piece of equipment takes up about 12 square inches and provides weight from 3 to 21 pounds. Think cute little Russian nesting dolls in dumbbell form. An alternative to free weights, the Power Block system, developed by Intellbell (800-446-5215, or powerblock ), starts at about $149 for the Sport 2.4, which equals 16 dumbbells.
Cardiovascular equipment is extremely personal and depends largely upon what you like to do. You have your pick of treadmills, elliptical cross- trainers, stair steppers, computer-enhanced bicycles, and rowing machines. Be sure to get the absolute best quality that you can afford with the best warranty. Consumer Reports offers reliable recommendations. Also, be sure you have a trial period from the vendor to see if the equipment suits you.
The last challenge? Avoiding a workout now that your gym is under your own roof! Do yourself a favor and set aside time for you and your equipment, either with a favorite TV show or with your favorite rockin’ music.
Linda J. Buch is a certified fitness trainer in Denver; linda@ljbalance.com.
