How to prevent pre-diabetes with a home gym
One of he most important things to do if you want to avoid pre-diabetes or to reverse the condition – if you have it – is to begin a workout program which focuses on improving your cardiovascular system and building muscle strength.
If you are over-weight then you’ll need to lose weight naturally and effectively and keep it off. No gimmicky diets.
Your exercise regimen should get you breathing deeply to get life-giving nourishment to your body’s organs and extremities . . . . down to the very cell level where it’s needed. To do this you need to start a good cardio program that raises your body’s temperature to the point of making you sweat – such as HIIT (high intensity interval training).
You will also need to build muscles that can help with proper balance, posture and movement even if you are wheel-chair bound.
Ideally an organize gym environment – with its unique resources – is a great place to start your workout program but for many it may not be easy to get to a gym for various reasons. The good thing is that many of the exercises done there can also be done at home.
In fact there are many benefits to starting an exercise program at home that you may want to consider before joining a gym.
Benefits of home gym
- Train any time you want to
- ease of access – no traveling back and forth to gym
- If you have disabilities – you are in your comfort zone
- no gym intimidation
- Comforts of home
- No monthly gym memberships
- No waiting for equipment
- no distractions – chit-chatting
- put on your own workout entertainment
Some of these may seem trivial but can mean the difference between a good workout or a poor one. For example, I had a couple of gym buddies who were great workout partners but there were times when talking about the game from last night or some other subject became a distraction. Focus is the name of the game when it comes to getting the most from your exercises and to avoid potential injuries.
Many people feel intimidate in a gym setting where other members may pass judgement or show a lack of courtesy. In fact this has become the basis for the marketing slogans of a popular fitness center.
I remember going to the gym when I started my workout program many moons ago – the only times I could go was in the evenings after work . . . . which is the prime time for America to get their fitness ‘on’. Needless to say just about every piece of equipment I wanted to use was either being used or there was a waiting line for it.
I learned very quickly that if I wanted to get an effective routine in – I had to start building a home gym that I could use any time I wanted to. I still went to the gym but I would go at a time when I know their equipment would be available.
How do you start a proper workout program at home?
Before starting your home gym I think it’s necessary to define your goals. What to do you want to accomplish – short-term and long-term? Is it to improve your cardiovascular system? Gain more strength? or become more flexible? Maybe all three. These goals will define the type of gym to start building.
For cardio you will want:
- a good jump rope
- space to do various equipment-free movements such as burpees and jumping jacks.
For muscle strength and endurance I recommend you start with the following:
- resistance bands
- light weights
- Kettle bells
- Pull up bar
- Swiss ball
- And of course enough space and access to proper hydration
Short-comings of a home gym
There are some drawbacks to working out at home like needing a spotter when lifting heavy weights or not knowing the right way to do an exercise or . . . . just assistance in general.
This is where having a personal trainer becomes important. They can show you how to breathe correctly during concentric (lifting) and eccentric (lowering) phases of resistance exercises and demonstrate the correct body position for many types of movements.
Other things to be mindful of at home are injuries. You want to avoid any type of injury because it can really set back your training.
In a gym setting you’ll have a wide variety of exercise equipment from which to choose. Your home gym will be limited in size and the amount of machines you can use.
Other things to consider
I have built, and help others build their own, personal gyms and the worst thing you can do is build it and not use it. Set a schedule with specific target dates.
Your eventual goal with a home gym is to have a dedicated space to house and use a wide variety of workout equipment – to help you accomplish your fitness goals. That could be your garage, a spare room or a basement.
I still believe that a traditional gym has a lot to offer and I use them regularly, however having your own home gym can be a great way to stay in shape while saving money and time.