1. When building a home gym, what are some of the things one should bear in mind when buying exercise equipments? (eg. Does space, type of exercise, age of the person exercising matter?)
i. The main concern is the purpose for the purchase? Is it for general fitness or a specific purpose recommended by a health or medical specialist?
ii. Having established this, it is advised that one should consult a specialist that provide an honest and accurate assessment based on the requirement of the potential purchaser.
In the purchase of equipment, there is a set objective. Taking for an example where the need is for cardiovascular fitness. If this is the case, the purchase of aerobic designed equipment would be approriate - be it an exercise bike or treadmill. However, if the requirement is for muscle conditioning then the recommendation would be on resistance training equipment - most commonly used are weight as the intensity. This could be in the form of free weight or machine weight. On the other hand, if it is for general conditioning - both aerobic and weight resistance equipment would be appropriate. With this equipment in mind, then the recommended training protocol would be, circuit weight training. If it for rehabilitation purpose, then the medical condition of the user would determine the purchase and the setting up of the gymnasium.
To answer your questions: space is definitely a deciding factor in the setting up of a gymnasium. It is limited and is fixed and has a bearing on the choice and arrangement of the equipment for a scientific design home gymnasium. Age is of concern in the training regime as all well design gymnasium be it home or otherwise uses the heart as the monitor for training intensity.
2. What are the things to look out for when deciding on buying
- exercise bike
- cross trainer
The equipment you had mentioned are cardiovascular related. Take for example the 'bike', works mainly on the lower body parts while the treadmill works all-round. If in comparison between the two and the objective is to burn more calories then a treadmill will be more effective. The cross trainer works with the same objective. However it is recommended for advance end user.
3. Do you need to buy more than one exercise equipment? Why/why not?
It is not the buying of more than one exercise equipment. The purpose or objective of the end user should be the guide. The basic equipment for a gymnasium should consist of cardiovascular, strength and conditioning equipment.
4. Do you need to buy extras like calorie burner or heart rate monitor? Are these necessary?
A personalized well designed training programme do not need calorie burner. The training programme designed is to balance the input and output of calories thus manage weight control. However a heart rate monitor would be recommended but not necessary as a designed training programme would include the manual monitoring of heart rate while under training.
5. Generally how much should one expect to spend? Is the more expensive an item means that it's better?
It is not how much you spend on a gymnasium that will show results. One can begin with an affordable budget, purchasing the basic equipment that will fulfill his objective and add on or upgrade his equipment as the need arises. An expensive item does not means that it is better. The important thing is, does its functions fulfill the needs of the individual?
6. If one has a limited budget how can one save money when buying exercise equipment?
Buy what is practical and within your means.
7. What are some mistakes to avoid when buying/choosing exercise equipment?
i. Identify your needs and read up the equipment you have in mind
ii. Make inquiries from friends who are currently working out for their info on equipment friendliness etc.
iii. Scout around for outlet of your choice if you are brand conscious or look for credible outlet that carries a wide range of equipment.
iv. Purchase from the outlet that has a proven track record of integrity and credibility in providing sales and after sales services
v. An friendly and client oriented outlet would be an added advantage as it not only provide additional info on what is currently in the fitness market but keep in touch with the client in their after-sale services through emails, follow-up calls, newletters, seminars and talks.
8. Hai, saya ingin meminta pendapat berkenaan bagaimana cara untuk mengecilkan peha dan betis dengan cara yang berkesan? Adakah dengan exercise dapat berbuat demikian? Sekiranya kita tidak exercise adakah kawasan tertentu pada badan kita akan menjadi lebih besar dari sebelumnya.Contohnya saya melakukan senaman untuk mengecilkan peha dengan berlari atau berjogging kemudian untuk satu jangkaa masa yang lama saya tidak melakukan senaman. Adakah peha saya akan naik dari yang sebelumnya? Dulu badan saya 45kg sahaja kemudian saya memakan ubat untuk menaikkan badan iaitu LUXOR(jeli gamat). Kemudian setelah, saya tidak memakannya lagi peha saya menjadi besar dan lembik. Saya rasa ubat tersebut telah menyebabkan urat saya kembang dan kini badan saya telah kurus semula dan urat2 saya timbul. Apabila waktu petang, betis saya lembik dan apabila waktu malam betis saya keras, adakah keadaan seperti ini berlaku? Boleh jelaskan?
Untuk mengurangkan peha dan betis yang lembik saperti yang dikemukaan oleh anda muda dijalankan melaui senaman yang tertentu - iaitu:
'toe raise' atau 'toe press' untuk betis
'squat' atau 'leg press dan leg curl' untuk peha
Untuk menggurangkan kedua-dua bahagian ini beban yang digunakan adalah sederhana iaitu 50 - 60 peratus satu ulangan maxima dengan ulangan setiap senaman tidak kurang daripada 15 ulangan. Berjogging boleh memberi kesan kepada bahagian tersebut tetapi ia adalah lebih berkesan untuk mengurangan peratus lemah badan dan meningkatkan taraf kardiovaskular. Memang bahagian yang disenam ini akan jadi keras kerana otot-otot terlibat telah menjadi besar atau berkembang (hypertrophy). Bila bersenam urat berkembang kerana otot-otot terlibat telah 'pump' dengan darah dan ini mungkin memberi kesan merasai 'berkembang'. Jika vena virikos timbul ada mungkin banyak berdiri dan jika tidak dirawati mungkin memberi masalah pada masa hadapan.
9. I would like some advice on exercising my injured shoulder. After a long while I played badminton and my right shoulder had begun to hurt. Now when I raise my arm over my head, it hurts. As you know my clavicle was broken years ago, but it had never caused me problems. The pain is a sharp pain seems to be from inside the shoulder joint and the front shoulder muscle. It only hurts when I extend my arm way over my head. Also, I have prepared my home gym to exercise this part so as to strengthen the musculature around my shoulders and arms. Any advice would be invaluable.
Based on your description, I am assuming that it is the rotator cuff problem. However, if more info is available, I could make a precise diagnosis and my recommendation could be more accurate. However, if you had seen a doctor and it is due to the problem I had mentioned above then the following exercises and procedure could help.
I am assuming that this injury is caused while playing badminton or felt after the game of badminton. Usually the cause is due to lack or improper warm up activities before the game. The immediate response would be using ice pack on the injured shoulder. A cold bath could help but then follow by a warm bath running over the injured part.
Pain killer would help to reduce the discomfort but not help much. Rest and proper exercises could be the answer to your current problem and in the prevention of reoccurrence if the rehabilitative exercises are prescribed.
Rehabilitative exercises - stage one
1. Light stretching and mobility movement - the range of motion depending upon the limits impose by the injured joint. Please do not exceed the 'pain threshold.'
2. With the elbow locked to the side of your body and the lower arm making a 90 degree angle with the upper arm, rotate the lower arm outward as far as you possibly can, taking care it does not exceed the pain threshold. Then bring the lower arm back to its starting position, repeat this for 10 repetitions.
3. With your upper arm raised to shoulder height and parallel to the floor and elbow bent at 90 degrees rotate downwards and then rotate back and backwards. Both downward and backward rotation should be as far as possible but do not exceed the pain threshold. Repeat this for 10 repetitions.
4. With elbow slightly flexed 10 repetitions of front, and side lateral raise.
5. 10 repetitions of shoulder press behind are also recommended.
6. To complete the routine have running cold and warm water running on the injured shoulder.
7. As your shoulder recovers and gets stronger, you can begin to add resistance by using a light dumbbell while performing the above exercises.
Please remember it will take sometime before the injury recovers and the shoulder rehabilitated. Be patient and in due time all will be alright.
10. What kind of exercises is suitable for those who have back injuries, such as slip disc and those who already had a disc operation? Lastly, what is the prevention for back injuries?
There are different types of back injuries due to various causes and each injury has to be treated separately. However to answer your questions, I assume there are no complications and it is as simple as you had mentioned. Herniated disc or slipped disc is occasionally mistaken for other spinal problems e.g spondylolysis. The following are - causes, symptoms and treatment
1. Lumbar spine - between 4th and 5th
2. Lumbar Sacrum - between L5 and S1
Constant stress due to faulty body mechanics, trauma
1. Dull or sharp pain
2. Muscle spasm or cramping
3. Weakness tingling feeling or referred pain (or other part of the body)
4. Pain or cervical spine or referred pain down your arm and hand
5. Increase pain when waking up and upon getting up after sitting for a period
1. Physical Treatment
Recommended physical exercise (Rehabilitation)
1. Flexibility exercises - stretching gently within slight discomfort - extension, flexion, adductor, abductor, rotators and hamstrings
2. Strengthening exercises - gradual resistance to flexibility exercise - very light to light to medium
1. Proper and sufficient warm up before any physical activities
2. Proper sports attire particularly in contact sport
3. An overall training programme for strength, flexibility and endurance
5. Having recovered from the injury do continue with the specific exercises prescribed as any weakness will result in 'repeat injury' of the once affected side'
The best bet to avoid injuries is to be well prepared physical before engaging in a sport and be aware of the playing 'environment' at all times.