From Start to Fitness
Bring the gym home
By Andrea Renee Wyatt, M.S.S., C.S.C.S.

You can bet at least one person you know received home exercise equipment for the holidays. If that person was you, creating a functional gym in your home may be easier than you think. No longer are large, expensive pieces of equipment the only option for exercising at home.

By using small but effective fitness tools such as a jump rope, resistance bands/tubing, a medicine ball and stability ball, you can create a fully functional gym in your house. These items take up minimal space and can be used to perform hundreds of exercises.

To get started, speak with your physician or fitness professional about developing a fitness program to be done at home. He or she can instruct you on what weight and size equipment can best aid you in reaching your fitness goals.

The purchase of fitness equipment alone will not make you fit, so it’s very important that you receive proper instruction on how and when to use the equipment you have selected. Do not invest in any equipment until you have a plan to utilize it.

Slowly grow your collection of fitness toys. Purchase one piece of equipment and incorporate it into your fitness plan, then add another. As with large fitness equipment, if you don’t put it to use it will just collect dust.

Here are some sample exercises and tips for using a jump rope, resistance band, medicine ball and stability ball:

Jump Rope: Great for cardiovascular training.

Resistance Band: Bicep curls (works front of arms). Hold handles and place bands under your feet. With your palms facing forward, bend your elbows, bringing your palms toward your armpits. Lower, then repeat.

Medicine Ball: Overhead tricep extension (works back of arms). With feet staggered and shoulder-width apart and ball grasped between hands, extend your arms directly overhead close to your ears. Lower the ball by bending your arms directly behind your head until your arms are at a 90-degree angle. Extend your arms, and then repeat.

Stability Ball: Wall squats (works the legs and glutes). Find a sturdy, empty wall and place the ball against it. Place your middle-to-lower back against the ball. Walk your feet slightly forward, still keeping the ball behind you. Lower yourself slowly toward the ground, but no lower than 90 degrees. Press through your heels and straighten your legs to stand back up. Repeat.

Complete one to three sets, 10-15 repetitions of each of these exercises, remembering to breathe and support your abdominals and back through each repetition.

Fitness equipment can be found at most sporting-goods stores, or from companies such as SPRI Products (spriproducts. com) and Perform Better (performbetter.com).

Always consult a physician before beginning an exercise program. Andrea Renee Wyatt, M.S.S., C.S.C.S., is a certified personal trainer with an extensive background in strength and conditioning as well as therapeutic recreation. If you have a fitness or training question, email Andrea at letters.kfws@hearstsc.com or write her in care of King Features Weekly Service, P.O. Box 536475, Orlando, FL32853-6475.

(c) 2006 King Features Synd., Inc.