Work IT! Weighing in on Designing a Home Exercise Space
I’ve always been vigilant about exercising, but last year I found myself out of balance. I was gratefully overworked, but I left little time, if any, to keep myself healthy and fit. Every time I committed to getting out and pounding the pavement there was always the excuse of “I just need five more minutes to finish this” or “I’ll get up early tomorrow and workout”…well those five minutes and tomorrow turned into a year and a bigger rear. Gosh, how I wish I listened to Nike!
I don’t know about you but when my exercise regime is off kilter so is my focus; my stress levels elevate, my healthy eating habits suffer, I am zapped of energy and I feel sluggish. And unless you have a job that keeps you moving, you’re likely to spend 8 hours a day, or more, sitting and that has serious health risks. Researchers are now comparing the side effects of sitting to the hazardous, life threatening effects of smoking. Now if this is not a motivator to get off your derrière…
“There’s no running away from it: The more you sit, the poorer your health and the earlier you may die, no matter how fit you are.”
“Your body is designed to move. “Sitting for an extended period of time causes your body to shut down at the metabolic level.” When your muscles, especially certain leg muscles, are immobile, your circulation slows. So you use less of your blood sugar and you burn less fat, which increases your risk of heart disease and diabetes.
~ Runner’s World Magazine ~
Okay, so we sit for hours, but then we head to the gym at the end of a long day and give it our all for at least an hour, or we religiously follow Dr. Oz’s rule of taking 10,000 steps a day thinking we are staying fit and healthy. We got our workout in; we’re good, right? Not so fast. As if you weren’t already feeling like a gerbil on the perpetual wheel of health and fitness; we need to do more.
“While doing 30 minutes of daily aerobic exercise is certainly important to maintain heart health, it’s also very important to decrease the amount of time we spend sitting. Since the average adult spends more than 90 percent of their leisure time sitting down, we should focus on trying to take more opportunities to stand during our daily activities.”
~ Forbes ~
This is exhausting! But I’d rather be exhausted than dead…with a big rear. I’m motivated to Work It!
Clearly exercise is much more than an avenue to looking good; when the mind and body are in balance, everything else falls into place. This year I made a lifelong promise that I would never allow my health to take a back seat to anything. Just like I schedule my scroll of client appointments, I’m finding my balance and blocking time out on my calender every day to Work It! I am learning what works for me and what doesn’t. What keeps me motivated and what breaks my healthy habits; this is the key to the longevity of a fitness regimen.
Having a space at home to stretch out and Work It is the first step.
Please, don’t put a bike or a treadmill in the bedroom; it’s neither romantic nor useful in this space; and most of the time it ends up as an extra clothing rack. A home gym should have its own dedicated space. Think about it; our sweaty body dripping all over the carpet…it doesn’t exactly smell like a beautiful bouquet of flowers. You get the sweaty picture.
Design does matter when it comes to establishing a motivating home exercise space. If it’s not appealing you won’t use it. Whether it’s big or a small, you want the space to be stimulating and inviting. It shouldn’t be a space that is visually punishing; you get enough pain during your workout; you should feel energized when you are in this room.
Luckily fitness has evolved to the point where we no longer need an entire arsenal of bulky equipment to get in shape. We can all find a place in our home to Work It. Of course, having a treadmill and other fitness equipment would be nice too, but not everyone has that kind of square footage; and space is the key factor! You want enough full body length space to do those mountain climbers, lateral skater lunges without injuring yourself…and the furniture.
Assembling a well-rounded fitness room with all of the proper components is dependent on your fitness wants and needs.
Be sure to include cardio, flexibility, and strength equipment tailored to your needs, as well as music and television components to keep you entertained. A mirror is important to aid you in maintaining good form, and it will also spread light throughout the area making it feel larger. Soundproofing and padding is always a good idea.
If space is limited, opt for smaller more versatile pieces of equipment — Bosu ball, stability ball, balance board, fitness bands, weighted medicine ball, hand weights, kettle bell, weighted body bar, jump rope and a cushy or non-slip floor matt — these essentials can be used for almost every type of movement; they’ll Work It just as hard as a fully equipped gym and will take up very little real estate.
Organize and equip your Work It space efficiently. Mount as much wall-hanging gear as possible; elastic bands, jump ropes, exercise mats, T-Rex straps, stretching ladder, chin-up bar. Rack your kettlebells, weighted balls, etc. The more that’s off the floor, the more space you have to Work It.
I was so thrilled to discover this uber chic fitness equipment over at Quintessence Blog! Thank You Hock Design for making a designer’s dream come true; this truly sets style in motion. Not only is it functional, but it is so beautiful you will want to keep it on display.
If you have a dedicated room with an abundance of space like Gisele Bundchen and Tom Brady (they even have custom fit monkey bars) you have the ability to add a wide variety of machines and equipment, but be sure you are equipped for the right equipment. Check your electrical system to ensure there is enough power supply so the machines don’t stress the electrical system. Also very important; be sure there is enough support to carry the heavy hanging equipment from the ceiling and the walls. And in a space of this stature, soundproofing and padding is paramount.
There really is no excuse for a life without exercise. There is a plethora of DVDs and FREE online workouts available; personal trainers make house calls, fitness centers have a wide variety of group classes and spinning available to mix things up.
It’s all about motivation and determination and taking an active stance on your health.
I always knew what worked for me but I let work get in the way. I thought I would be motivated enough to take my fitness matters into my own hands, but that was an epic fail. Now that I’m back to my happy place and what has always worked for me — Elevate Fitness — I feel like I got my life back and it feels so good. I’m so grateful for this team of amazing people. I can’t even begin to tell you how much I look forward to seeing their motivating, beautiful faces and having the sweat beat out of me every day. When I walk through their doors, there is never a time that I am not cheerfully greeted by everyone…and I mean every time and everyone. I hate the gym, but at Elevate; it feels like home. If you are in or around Greenwich, CT, schedule a group workout or one-on-one training session; you’ll be thrilled you did.
Do the trainers and staff at your gym know your name? Do they take pride and interest in helping you achieve your goals?
Does your gym feel like family? Mine does.
Now I Work It five days with the Elevate team and two days I’ll power walk, run or workout at home with my small arsenal of fitness equipment. I make sure I take those 10,000 steps a day, per Dr. Oz orders, and I get up from my desk every 30 minutes to keep my blood flowing.
Take the time to plan out what truly works for you; it’s paramount to the success of a lifelong fitness routine.
So tell me, how are you going to find your balance? How will you Work It out? It’s the best thing you’ll do for yourself all year — I know, I finally did it! I hope you do too. Your life depends on it!
— Posted on January 28, 2014 am31 6:22 am