Exercise within your budget
The cost of membership in a gym and exercise equipment at home can make you feel like it's too expensive to stay in shape. The good news is that you do not need a lot of money to be in good shape.
Three respected experts in practice: Steven Blair, PhD, of the University of South Carolina, Jennifer Huberty, PhD, of the University of Nebraska, and Andrea Dunn, PhD, of Klein Buendal in Colorado, recommend 10 exercise devices that fit to the budget.
Skip the rope (less than $ 10)
The rope to jump, the playground that you loved so much when you were a child, is actually a complete exercise. That's why you often see boxers, wrestlers and other professional athletes who do it. The jump rope strengthens the legs, buttocks, arms and shoulders, and is an excellent cardiovascular exercise. A basic jump rope costs less than $ 10, and is easy to carry when you travel.
Resistance bands (around $ 10)
Resistance bands are cheap, portable and offer a variety of training options. A set of bands will only cost you around $ 10, and most include instructions on how to use them. Resistance training can tone almost every muscle in your body, and intense training will burn calories.
Pedometer ($ 20- $ 30)
For just $ 20- $ 30, a pedometer, or step counter, can be an effective motivation tool to help you get up and walk. The most basic pedometers track your daily steps, and more advanced models can connect to your computer or smartphone and track your progress.
Hand weights ($ 15)
A pair of hand weights, also known as dumbbells, offers an excellent strengthening exercise of the upper body. Another option: use weighted objects every day that you can easily grasp with each hand, such as a bottle of water, socks filled with dried beans or sand or a bag of rice. Basic hand weights: $ 15.
Yoga mat ($ 15- $ 20)
If you do yoga regularly you can already have a yoga mat. What you may not realize is that the same mat can be an excellent complement to calisthenics, which includes sit-ups, knee push-ups, knee push-ups and other exercises. Use it to cushion a hard floor when doing high impact stationary exercises, such as running in place or jumping cats and burn up to 100 calories in just 10 minutes. A yoga mat costs $ 15- $ 20.
Medicine ball (around $ 20)
The medicine balls look like basketballs, but they are heavy and can help improve muscle strength, coordination, agility and balance. Some exercises that you can try are holding the medicine ball over your head while doing lateral push-ups to tone up your oblique abdominals, or squeezing the ball between your knees while doing curls backwards. Medical ball cost: $ 20.
Stability ball ($ 10- $ 20)
You had fun playing with balls when you were a kid, and they can be fun and help you stay fit as an adult. Stability balls are an excellent way to work your core muscles: your ABS, back, sides, and even your upper thighs. The ball wobbles, and the core muscles work to keep you stable. A stability ball costs around $ 10- $ 20.
Walking or running shoes ($ 40- $ 120)
Your feet absorb the impact of each step, so it is important that walkers and runners have good shoes. Take your time to choose the shoes that are the most comfortable. Many stores in operation will analyze your gait and recommend shoes that are appropriate for the way you run or walk. Walk through the store when you try on your shoes and make sure they feel comfortable and that your feet feel supported. A basic running or walking shoe can start at approximately $ 40, and reach up to $ 150 for more advanced shoe models.
Exercise DVD ($ 10- $ 20)
Fitness DVDs cost much less than gym memberships, but they can offer you excellent exercise options, from cardio to strength training, yoga and dance. Many celebrities and fitness trainers offer DVDs and the cost is approximately $ 10 to $ 20. You may be able to find used DVDs at garage sales or at thrift stores, and some libraries can rent them at low cost or free.
A Stairstep (Step Platform: $ 100, Staircase: Free)
Ladder machines offer a great exercise, but they are expensive. Use the stairs where you live or work, or if your home or office does not have steps, look for a park, bleachers or nearby buildings that you can use with stairs. If you do not want to exercise in public, you can buy a step platform, such as those used in step classes in a gym. You can also find DVDs for step classes to guide your workouts. A stepped platform will cost you around $ 100, but a ladder is free!
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