The Fitness Center You Never Knew You Had:
Working out can be done cheaply and effectively at home

Date:12/10/2001 By: Mark Meszoros, Staff Writer Photography: Jeff Forman

It’s no secret the monster we so kindly refer to, as “the holidays” can be merciless on you wallet and body.

When you’re not shelling our piles of green paper to buy something nice for everyone from granny Matilda to your little nephew, Reinhold, you’re filling your stomach with delicious and fattening - goodies.

Fitness experts have good news for you, but it’s tempered by a bit of bad news: The good: You can start an effective workout routine at home by spending little to no money on equipment.

The bad: You should really consult a trainer a least once to learn proper form and have your needs assessed to get the most out of those workouts. And, before that, you may want to get a doctor’s approval.

Back to the good news.

A person can exercise effectively using either inexpensive fitness equipment or everyday items probably in your home right now, said trainer, of Vedas (formerly Keyfit) Personal Training & Post-Rehab Studio in Mentor.

“It’s not the equipment you use but how you use it,” he said.

A Vedas Personal Tainer and Tammy Polenz, with the help of client Patty Flynt of Highland Heights, demonstrated some basic techniques and gave advice on how to begin a routine.

First, we need to stretch, right?

“Actually,” Polenz said, “You always want to make sure you warm up before you stretch,” she said.

Oh.

A good way to get the blood flowing is to use and aerobic stepper - or the bottom step of a stair case - for 10 to 15 minutes, they said.

Next comes stretching, which can be made easier by using a towel to extend one’s reach. “A lot of people we work with aren’t in very good condition, so asking them to reach out to their toes is out of the question,” says Vedas Trainer.

A broomstick is another option, they said.

Once the stretching is done, it’s time for the main course: either strength or cardiovascular training. They recommend doing a routine at least three times a week, with half the routines featuring a cardio workout and half strength training (obviously, four routines a week makes that 50 percent ration easier).

“You want to try to hit every major muscle group (in strength training),” Tammy said.

Although dumbbells may be the most ergonomically efficient equipment, items like milk jugs, water bottles and canned foods can be utilized.

“You really can use anything you can hold onto,” Vedas Trainer said.

However, they showed no substitute for a stability ball, which can be handy for certain, exercises and will run about $20 to $25.

In one demonstration, Flynt lay with her back on a ball and did a variation of a bench-press using cans of green beans.

While she was clearly working her chest, Polenz said the use of the ball helped to stabilize and strengthen her core muscles, too.

Another type of standard but affordable equipment they recommend is a resistance band or a set of them, which can be used in a number of ways.

Flynt demonstrated an arm exercise done while sitting on the ball with a band hooked to the top of a door.

They keys are to learn proper form, vary the exercises and stick to about 10 to 15 repetitions per exercise, they said.

As for getting cardio workouts on these (soon to be?) wintry days, a treadmill or other machine would be great. However, sticking with the theme of low cost and high effective, Polenz recommended, along with an aerobic stepper, getting an exercise video.

“What I’d recommend is to get more than one so you’re not getting bored with the same routine,” she said.

A jump rope may also come in handy, she said.

Again, fitness pro would be best at helping you find the right intensity level, but a simple way to find it is the “ Talk test.”

You should be able to carry on a conversation while exercising, they said.

When all that is over, they recommended a light exercise or some more stretching to cool down.

It may sound like a lot, but Polenz said it shouldn’t take that much time.

“You can get a very good workout in 45 minutes to and hour with all the components,” she said.

At Vedas, teaching clients how to workout away from their studio is a big part of what is offered, they said.

Flynt said she’s taken what they’ve taught her on the road.

“I travel a lot,” she said, but I don’t have to stay in a hotel with a gym or workout room.”