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The Fitness Files
Tips and Tricks to Keep You Fit
July 1, 2001
Home Gym Essentials
A muscle doesn't know if it's working against a $5,000 health club machine, or a $5 dumbbell. Resistance is resistance, but you'll still need a few basic items to get you training.
- Getting Started
- Dumbbells ranging from 5 to 25 pounds (or adjustable dumbbells)
- Small bench (or workout step that can serve as a bench)
- Exercise mat
The above items, along with a comprehensive in-home workout program, as found in , form the core of your home gym. The entire gym can be stored in a corner of a bedroom or slid under a bed, and can be purchased online, or at your local sporting goods store for a about $100.
- Optional Extra Equipment
- Resistance tubing or resistance bands (in place of weights)
- Adjustable bench (allows more advanced moves)
- Barbell and sufficient weight plates (allows more advanced moves)
- Treadmill or stationary bicycle (optional indoor cardio)
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June 24, 2001
Stay hydrated during those hot summer months
Dehydration is a major concern for anyone who works out. Exercisers who allow their bodies to dehydrate will fatigue earlier and lose coordination. To avoid this problem, drink fluid before, during and after a workout. If you rely on thirst as an indicator, you will replenish only about half the fluid lost. Don't wait until you are thirsty to drink, and don't stop once your thirst is quenched. Avoid any problems associated with dehydration by adhering to the following guidelines:
- Consume 3 to 4 quarts of water a day.
- Consume 1 to 2 cups (8 to 16 ounces) of water at least an hour before the start of exercise. If possible, drink 8 ounces 20 minutes before the start of exercise.
- Consume 4 to 8 ounces of water every 10 to 15 minutes during the workout.
- A sports drink that contains no more than 10 percent carbohydrate may be substituted for water.
Advice found on this website is meant for informational purposes only, and should not be considered medical advice for dealing with a given problem. Always use common sense when exercising, and see your doctor for any, and all serious medical conditions.
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