Yet Another Cycling Forum
General Category => The Knowledge => Health & Fitness => Topic started by: TPMB12 on 18 November, 2020, 03:53:04 pm
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I've now found some space to fit in a modest home gym. Money isn't into professional gym equipment levels but I am still looking to get a few good pieces of equipment. I've got cheap barbells and kettlebells. I've got a basic smart turbo which I can set up with my old road bike.
I'm wondering whether a basic weights bench, basic multi gym or splash out on a concept 2 rower might be a good option. It's likely only one of those or at most two.
I like the idea of concept 2 rower because i used to get good results from one back in my gym days. They're certainly more efficient for fitness than even a bike on a turbo. My fitness requirements are fitness for health, toning and for a wide range of outdoor activities nor just cycling.
Motivation is easier for me if I can leave the kit ready to use and I like using it. Also knowing how to use it efficiently helps, I don't really know how you get the most out of kettlebells. I really can't get on with just weights based but multigyms appeal more. Never had a simple weights bench and the safety aspect of overhead weights doesn't actually appeal. However weights and a decent bench or a multi gym exercises the muscle groups well . I'm not about to try and bulk up moreabout toning and strength for activities than bulk or weight lifting.
Anyway, what's your suggestion? What do you have or use that you think is really worth having? No answer is wrong it's about ideas for my gym and hearing what others like, use or own gives me idea which is what I need.
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If I were to buy just one piece of equipment for a home gym it would be a cable machine.
Suspect those are expensive, so I'd go for a bench and free weights as substitute.
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Concept2 do a Bike erg semi smart trainer which I'm quite tempted by.
https://www.concept2.com/bikeerg/concept2-bikeerg (https://www.concept2.com/bikeerg/concept2-bikeerg)
Except of course it won't be in stock until well after Covid is over.
The bit of home equipment that I seem to use the most is an elliptical trainer I got off Ebay - quite good if you have joint or back problems
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I like the idea of the ski erg personally. I will be especially inkinterested in a kayak erg if that ever gets designed.
I can't get on with cross trainers. The motion of the foot pads isn't far enough for my stride. I'm 6'5" and I can't stay on those pads. Shame because my parents moved into a house and the previous owners left a really good one behind. They don't use it so if it suited I'd get it for free. It's as good as a professional gym would have too.
My height and stride length is the issue with treadmills. Even gym ones I have the stride length that's roller to roller. One misstep by a cm and I'm hitting the front cover or on my tippytoes hanging onto the rear roller. Get it wrong and I'm off. Gym one's usually have a larger track length than home ones too.
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I have a deadlift frame as squat frames and bars struck me as dangerous on my own. Similarly I use resistance bands for upper body bench press equivalent for the same reasons. Then I have a cheap step box for single leg squats. The other piece of equipment is a vertical climber which takes minimal floor space to exercise effort ratio.
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We have installed a power rack in the garage, and we're both following Stronglifts 5x5.
Being an enclosed rack, I feel pretty safe with squatting and bench-pressing in it; these being the two exercises on SL that you can do serious harm to yourself if you fail badly. I'd previously tried SL at home without a rack, and squatting 50+ Kg without a safety net is pretty scary so I gave up. The rack is a game changer.
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Professional equipment is surprisingly cheap to rent. When we had a gym at work we were renting things like a £2k running machine for £35/month. If it's short term then it might be worth renting instead of buying.
6'2" square rugby playing nephew is in a house share at Uni with 5 other rugby mates. One of them has decided to stay back home with their parents because of the pandemic so the others have converted his room into a gym. You snooze you lose.
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If I were to buy just one piece of equipment for a home gym it would be a cable machine.
Suspect those are expensive, so I'd go for a bench and free weights as substitute.
Seems not too hard to make a DIY version. Instructions for a variety of types on Youtube.
Or if you have a rack or pull up bar, could just hang a pulley onto that. Or bolt it on the wall, or hang it from the ceiling etc.
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If I were to buy just one piece of equipment for a home gym it would be a cable machine.
Suspect those are expensive, so I'd go for a bench and free weights as substitute.
Seems not too hard to make a DIY version. Instructions for a variety of types on Youtube.
Or if you have a rack or pull up bar, could just hang a pulley onto that. Or bolt it on the wall, or hang it from the ceiling etc.
The thing about a decent cable machine is how adaptable it is, because you can slide the pulley up/down. Bicep curls? np, put it at the bottom. Tricep workout - move to the top. Pecs and abdomen? Shoulder height and do crossovers.
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It depends whether you want it for cardio or strength or a bit of both.
I have a large collection built up over the years and go through phases of using different bits. The most recent major addition is an elliptical trainer I got in 2016. The oldest a concept 2 from last century.
I rarely do cardio indoors unless I have injured myself. For strength training I use free weights. I have a home made wooden box to step onto.
If I had to do it on a budget I would go free weights + turbo trainer.
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You can train with just bodyweight. Search Youtube for calisthenics. The only piece of equipment you would need is a pull-up bar.
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I’d probably go for an incline/decline bench and some free weights (dumbbells). A Smith machine would be my luxury.
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You can train with just bodyweight. Search Youtube for calisthenics. The only piece of equipment you would need is a pull-up bar.
meh
You can only get so far with bodyweight. Just training with bodyweight is not going to seriously build your core back muscles (that needs deadlifts and squats).
You'll get toned, you'll get in good shape. You won't maximize your strength.
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You can train with just bodyweight. Search Youtube for calisthenics. The only piece of equipment you would need is a pull-up bar.
Next thing you will be telling me I don’t need “eye of the tiger” at maximum volume.
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Next thing you will be telling me I don’t need “eye of the tiger” at maximum volume.
(https://images3.memedroid.com/images/UPLOADED430/5a1e8ee7a6f01.jpeg)
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I've got a tacx turbo, the base model with proper smart functions. Bought when I only had kitchen to use it in. It's not very noisy just it woke the lad up once. Two biggest issues were I couldn't switch it to 26" wheel use without undoing a couple of bolts to switch between 26" and 700 wheels. The second issue was having to dig it out and get the bike set up on it every time. We'll soon have a dedicated gym space so could leave it up. Although it means my partner band easily use it on her MTB commuter. Plus I couldn't get the smart functions working. It connected but didn't communicate with the tablet app. It's no better than a dumb turbo !!
I like the idea of a rower and the concept two D is the preferred model. I've just used one for decades partly because I stopped the gym years ago but also because. Started to get a trapped nerve feeling in my behind as due to the movement on the seat. Not sure if that's still there or not. It might be a painful waste of money.
After the rowing machine the stepper is the most effective CV machines. They're more expensive though I reckon. Perhaps the stepper might be better or safer option because of my past issue with rowing seat on a concept two. At my last gym I switched to stepper. The instructor set up my routine with a rower but modified to stepper because of my discomfort. I wonder if a foam camp mat piece stock stuck on might help??
I've seen images of corner cable resistance gyms but they're expensive. At Argos there's a multigym costing £180. It's not butterfly, upright press, lats pulldown/up, preacher pad and leg raise/curl options. Plus they allow variation in exercises at each section. I think it covers most major muscle groups if not all.
£130 gets you a bench with weights. That has weights based versions of the multi gym stations. Leg curl and raise, bench with IIRC 4 heights. Barbell with stand, preacher pads, barbells and 50kg of weights. The barbell seems to have a two part bar for some reason. Doesn't make sense and a weakness that's not needed. Apparently some users complained the link was a bit loose. Easy to replace the bar I reckon.
Then with rowing machine it works your CV system but it's more of a full body workout. If I do a good workout on a rower but haven't time for free weights it's still a good all body workout. With a stepper I'm working the lower body so missing out on the upper body and core especially if I am short of time. Ideally a rowing is best.
Btw I've lookd into hiring equipment. Simple basic rate on rower and on a bike that I've seen is £19.90, a week for hire to buy with the offer to buy after a year for the £50 deposit only. Or£11 just to rent. That's for a quality wooden water rower. A bit more for a keiser M3 bike. Always a new machine apparently. It's kind of a purchase but with credit payments monthly. Both good kit I think.
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We have permanently set up smart trainers each, a Concept 2 machine, kettlebells and the aforementioned power rack.
When I bought it I went for the model that gave me most bang for buck, which means it has a cable set up so I can do lat pull downs and rows. You can do pull ups & dips too.
The Concept2 is a fantastic investment- it came with the Bloke so has been around for years. My problem with it, is it's dull, so I don't do it as often as I might, and then get instant blisters.
There is no doubt what I spend most time on though - 217 Zwift hours this year.
All this stuff comes up second hand- people buy it and then never use it after the first flush of enthusiasm.
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At Argos there's a multigym costing £180. It's not butterfly, upright press, lats pulldown/up, preacher pad and leg raise/curl options. Plus they allow variation in exercises at each section. I think it covers most major muscle groups if not all.
£130 gets you a bench with weights. all body workout.
I am afraid at the present time, looking at the picture in the catalogue is the closest you will get.
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I had to fight four people with chainsaws to get an exercise bike back in April. Not sure if that's changed. Anyway, I have one of those (I used to have a turbo-thing but bits feel off, owing undoubtedly to my pedalling fury – I tried to get a replacement turbo but they were complete unobtainium). I added a rowing machine to the mix. They used to live in the garage but I moved them to the house (a workout in itself, the bike is 45kg) much to my wife's delight, as it cold and murky out there. To be honest, they're a stopgap to the swimming pool reopening, which it did for precisely one month then the latest lock-down. I find exercising at home dull, dull, dull but you know, eye of the tiger and all that.
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After the rowing machine the stepper is the most effective CV machines. They're more expensive though I reckon.
I got a relatively cheap one from Amazon £109. No longer available but there are others. My fenix 6 copes perfectly with the movement.
I sometimes use arm weights strapped to my wrists which seriously increases the upper body work
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Been reading any the versa climber. A big step up in effectiveness from the usual stepper! :D
IGMC.
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https://www.amazon.co.uk/CWYPC-Vertical-Climbing-Mountain-Exercise/dp/B08FYJFC4M/ref=sr_1_14?dchild=1&keywords=versa+climber&qid=1605791119&sr=8-14 (https://www.amazon.co.uk/CWYPC-Vertical-Climbing-Mountain-Exercise/dp/B08FYJFC4M/ref=sr_1_14?dchild=1&keywords=versa+climber&qid=1605791119&sr=8-14)
This is about the closest to what i have. Any rapid use of it elevates my HR very quickly.
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https://www.nordictrack.com/classic-pro-skier
I've just bought a second hand Nordictrack ski machine off ebay for £60.
(https://res.cloudinary.com/iconfitness/image/upload/dpr_1.0,f_auto,fl_progressive.lossy,q_auto,w_300/v1/site-51/NTXC8018_series-80043.jpg)
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http://www.versaclimber.co.uk/products/versaclimber-home/ (http://www.versaclimber.co.uk/products/versaclimber-home/)
This is the one I've been looking at. Apparently this one offers the user a wider range of resistance levels? Indeed most other versions of this don't have the ability to adjust the resistance levels.
Apparently it's a very good CV exercise that works almost all muscle groups and you can change body position or hand grip positions to work more areas or focus on certain areas for me effect. Kind of like spinning with bikes but a lot better and more efficient.
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Those machines look fun.
They aren't going to provide 'functional fitness'.
Many a manual worker (Farmer, labourer, fisherman) is pretty 'unfit' if you measure their cardio. However, their ability to bend over, lift, pull, dig or drag far exceeds a gym-machine-bunny.
In years of yore, I had high functional fitness; currently it is pathetic. I sit on a chair all day. I could probably out-job those manual labourers, but don't ask me to dig a ditch.
free weights, or the weighted gym bags (highly recommended) can help with functional fitness.
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Our garage is home to a Concept II rowing machine, which we acquired about 9 years ago and has been put to more use this year than in the previous 8 combined. We also have free weights with an olympic bar (we were well advised to pay more for a robust set of weights). You can get adjustable dumbells - they come with a stand and you twist the grip to attach or detach weights - giving a range of 2kg to 20kg - which is much more compact than the traditional racks of weights you see in gyms. We also have a Swiss Ball, bench and Bosu balance board, and a stepper - all of these can be tucked away into quite a small space. These were all acquired about 5 years ago. The only addition since has been squat stands. We thought about a machine but it would have been more constraining than the weights which can all be stacked in a corner if we need the space for something else (like when we had our kitchen redone).
Although we looked on-line, (sadly not practical at the moment), spending an hour or so in a retail outlet really helped us to make choices that suited us - we could play around with kit and the staff knew a lot about the products. The only thing that is a bit marginal is the squat stands.
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I've got a mostly desk/office job but I'm often on the shop floor. Since coming back from furlough it's been all hands on deck. I've been working on the shop floor with the directors too at times. It's about fewer people doing the same amount of work as before but occasionally that doesn't work so wen get stuck in. It's been more and more lately. As a result what you called functional fitness has started to kick in. TBH it's partly learning how to lift the heavy or irregular stuff? Bending over, dragging, pushing, etc. Don't tell HSE but at times it's simply easier to lift the heavy stuff on your own than finding someone free to help you. I've lifted 38kg+ of large and difficult to grip objects and lift it over a metre high, even once onto my shoulder. You can feel your strength improving but at least part is technique in lifting such things.
However despite that physical work leisure activity doesn't become easier. I'm no better at walking up a steep hill because of functional exercise through work. Wrong kind of training I guess.
What I need is CV exercise, core exercises and strengthening major muscle groups for general health and for outdoor activities we do. It is why I like good rowers and this versaclimber because they provide excellent CV training but also a degree of physical strength training with it. You're using major muscle groups, which raises your heart rate, but you're moving in a way that also uses secondary muscle groups that work with the main group. It's similar to functional training because that uses other muscles that work in a stabilizing way with the main muscles being exercised.
It's why resistance pulley type of weights machines are a bit flawed because they focus too much on a small muscle group. Whereas lunges with weights provide a dynamic strength training that works your core muscles with your leg and arm muscles because they stabilise you giving you balance. Or that was kind of what the trainer told me years ago when she got me onto my last reprogram before I left the gym. I didn't give up because it was so much harder but because I decided not to waste my money on membership as in used it less and less.
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You are right about technique. My Kawai piano weighs in at 280Kg, which is strong man territory. The two professional piano movers who delivered it to my living room would have weighed about 140Kg between the two of them, but they knew exactly how to lift and shift it around corners.
When I'm strength training my cycling suffers, but it picks up more as soon as I stop the strength work. I don't have a physiological explanation for it - but after a winter of good strength work I'd do better in the subsequent summer.
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http://www.versaclimber.co.uk/products/versaclimber-home/ (http://www.versaclimber.co.uk/products/versaclimber-home/)
This is the one I've been looking at. Apparently this one offers the user a wider range of resistance levels? Indeed most other versions of this don't have the ability to adjust the resistance levels.
Apparently it's a very good CV exercise that works almost all muscle groups and you can change body position or hand grip positions to work more areas or focus on certain areas for me effect. Kind of like spinning with bikes but a lot better and more efficient.
These are excellent and very hard work. They are very underrated.
I used one in a local gym in the late nineties as part of my rehab after a broken leg /dislocated ankle.