Pocket-sized fitness gym
The kit, which includes the Thera-Band system of progressive resistance, was recently developed at the Army Community and Family Support Center in Alexandria, Va.
“The adage ‘use it or lose it’ applies to muscular strength and endurance,” said Janet MacKinnon, CFSC fitness-program manager. “Muscular strength relates to the maximum force a muscle can generate in a single contraction, while muscular endurance relates to the ability of a muscle to generate force repeatedly. This kit benefits users at every level of conditioning.”
The kit comes with a guide to help Soldiers maintain their muscular fitness while they’re in the field. It features illustrations and written instructions on everything from warm-up and stretching to a 33-exercise regimen.
Creating a home gym - Body talk: black health and fitness
WHETHER he’s pedaling to nowhere on a stationary bike or boxing an imaginary opponent on the heavy bag, Craig Harris gets in a regular workout in the basement gym in his home.
Like Harris, more and more people are trying to stay in shape, and some are among a growing group who are creating space in their homes to work out. Harris renovated his basement by adding walls, allowing him to mount more mirrors and separate the gym from the laundry area. He had new carpeting and sound buffers installed to complete the room that houses a stepper machine, a step-board for aerobics, a treadmill, a weight bench, power rack and a Healthrider.
The actor/personal trainer estimates that his renovations and advanced equipment cost close to $20,000. But, he says, someone just starting out in fitness can create a basic home gym for less than $2,000 that includes a treadmill, mirrors, dumbbells, jump ropes and three resistance stations–such as a weight bench for dumbbell presses and curls, a power rack for squats, chin-ups and pull-ups, and a leg extension and curl machine.
Before investing in equipment, find out what you really like and will actually use. Harris recommends trying out equipment in a fitness club with a free trial membership or as the guest of a gym member. You don’t need equipment that will end up in the corner collecting dust or serving as a clothing rack. “Don’t buy a treadmill if you don’t like to walk, and don’t buy a bike if you don’t like to cycle,” he says.
The best way to get in shape at no cost is doing old-fashioned calisthenics. “Push-ups, sit-ups, deep-knee bends and squats are free and the body provides resistance for itself,” says Harris, who gives one-on-one fitness instructions and leads classes in boot camp-like workouts.
Harris enjoys working out in his home gym, but uses one of his several national health club lifetime memberships when he’s training a client or pursuing an acting career away from his home in Chicago. A health club or his home gym is good when it’s cold and when it gets dark too soon to exercise outside.
The voice-over actor, who is the commanding bass voice of Lt. Jackson (Jax) Briggs on the Mortal Combat video series, says there is no disadvantage to working out indoors. You burn the same number of calories. And you don’t have to stop running, walking, biking or roller-blading for other people.
Whether inside or outside, Harris says, “I do different activities to throw curves at my body so that it doesn’t acclimate to the same exercises and reach a plateau. Cross-training allows me to work different muscle groups to get different levels of intensity.”
His routine includes resistance exercises, that allow him to work his chest muscles. He lifts weights to work his back and
leg muscles. “The more muscles you develop,” he says, “the more calories you burn. Holding the proper form when lifting weights increases the effectiveness of the exercise.”
Harris’ interest in fitness started in college in 1987, but he became even more dedicated when his 58-year-old father suddenly died of a massive heart attack in 1991. “He didn’t have a good diet or exercise routine,” Harris says. “It brought into focus that we should treat our bodies right.”
Exercising and eating right are a way of life now for Harris, who has developed his body so he not only looks well-defined, but can bench-press 575 pounds. He tries not to work out more than four days a week so that he doesn’t look too bulky. Too many muscles can limit the acting roles that come his way, says Harris, who has a role in an upcoming made-for-TV movie he wrote titled Skin Complex.
Taking a few days off from weight-lifting each week also gives his muscles a chance to rest. “It’s like wearing the same pair of pants every day; you’ll wear them out,” Harris says. “You have to allow the body a chance to rebuild itself.”
Author Marsha Gilbert COPYRIGHT Johnson Publishing Co.& Gale Group
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