Captain Forward
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The medical world seems to keep returning to the same theme yet again, and this time, it is unrelated to abs; weight lifting is cardio.
We have been told that in order to have a healthy heart we must run, I am not sure who whispered that to every human alive but it seems that everyone just assumes that one has to put on running shoes and suffer through long runs.
Everyone is trying to hit that 10,000 steps. While this isn’t totally false science shows the opposite, or rather gives us the whole story. Regular weight lifting helps to reduce blood pressure, improve arterial function, and achieve some important cardiovascular indicators we thought were only achievable through cardio workouts. However, the problem is that no one has informed the local gym about the new data.
The major obstacle that prevents men from better heart health is not the workout but the long drive to a gym that has stopped being interesting. The reasons are fights for parking space, crowded locker rooms, waiting for squat racks and the mental effort required to “get ready to go”.
When you factor out the commercial gym portion out of the equation, you do not only save dollars. In fact, you obliterate the biggest reason for why males drop out.
Hence, you’re provided with a home gym, which is a space that offers only efficiency and doesn’t have anything to do with fancy gadgets.
Home gyms filled with several unused attachments are junk: they only occupy space without adding anything to the volume of workouts performed.
The basic rule is simple: every accessory has to be involved in a compound movement that is going to produce an effect on your heart.
Let’s move forward to the how-tos of designing a space for you.
If you want to create your effective workout system today without the need to agree on something that you are not sure how to use yet, this option is ideal for you. You need only 4 things at this stage:
Adjustable Dumbbells: This is the first piece of equipment you need. Simply buy yourself a pair of 20 kg adjustable dumbbells and achieve all your basic movements that raise your heart rate. (Price: ~₦73,500 at Jumia; $100-150 in the USA; £90-£130 in the UK; C$150-200 in Canada)
Resistance Bands: This is one of the cheapest ways to perform a warm-up or do some additional exercises. (Price: ~₦15,000; $15-25; £12-£20; C$20-30
A pull-up rod, given that your entry is good for one. You can buy a doorway pull-up bar in Nigeria for around ₦10,800 or in the USA, UK, and Canada you can acquire such for $25–35. This is a good way to start training your back which many people neglect in their home gym routines.
A workout pad. It is cheap. However, it provides your knees, spine, and flooring with comfort. The price is about ₦15,000 / $15–25 / £12–18 / C$20–30. The most interesting thing about this level of fitness equipment is that you can perform deadlift-row-press exercises which are proved to work well for your cardio system due to the inclusion of the load and using compound movements.
Note that all these items can be bought on Jumia with cash on delivery. It is always better to buy goods on Konga in case something at Jumia is out of stock. If you happen to be near any of the main markets of Lagos you will find used dumbbells in good condition at even lower price.
At this point, your home gym starts becoming a real gym instead of just some equipment for getting started with strength training.
A set of dumbbells which can be adjusted in weights. Move to something that has weights not less than 30 kg (₦106,500–118,000 within Nigeria), so that you can increase weights as you gain more strength.
A weight bench. This is the largest improvement in this level of fitness equipment. This piece of equipment is essential for switching from dumbbell floor exercises to proper bench press exercises. In Nigeria, expect to pay about ₦210,000 (see honesty note below), $120 to $200 in the United States, £100 to £160 in the United Kingdom, and C$160 to C$260 in Canada.
One or two kettlebells. These are mid-weight kettlebells weighing from 16 to 20 kg which allow the use of swings and goblet squats.
In Nigeria, prices are from ₦35,000 to ₦60,000; in the United States, $40 to $70; in Great Britain, £35 to £55; in Canada, on average C$55 to C$90.
This level in fitness equipment is where you really start doing the three exercises that the studies on the health of your heart keep repeating: deadlifts, bench presses, and this exercise called rowing.
Those are not exercises for making women attracted to you; these are the very types of exercises that will involve just the maximum amount of muscle activities all at once. A bicep curl cannot stimulate your heart like a loaded row does.
Important note on sourcing in Nigeria: a good weight bench can cost as much as ₦210,000 so lots of this money goes on just the weight bench only.
A barbell and a set of plates: the sought-after equipment for progressive overload with the possibility to keep adding micro-weights as long as needed. (Price: purchasing a set of a bench with weights can cost you roughly ₦315,000; in USD, U.K., and Canadian terms this price ranges from $150 to $300 / £130 to £250 / C200 to $380)
Squat rack, if the space permits it to be placed, here is an ultimate insurance for heavy exercises. (Price: US/UK/Canada $250–450 / £220–380 / C350–600. As for Nigeria, Jumia doesn’t have a wide selection of squat racks, but costs at Jiji.ng start from ₦50,000 and higher.)
So, should you buy it? Basically, no! Most beginners won’t need any. The entry or mid tier will carry you through your first year of consistent training and most of the strength gains you’re chasing. Tier 3 is only for those who truly need barbells instead of their dumbbells.
Using a combination of weights and the bench is a great way to get fit without spending too much. All the heavier stuff you cannot get through Jumia can be found at Jiji.ng or from direct vendors- just make sure you check sellers’ ratings before purchasing.
No matter where you practice your training, the science behind muscle and cardiac fitness remains constant. What varies is the kind of friction caused by the surroundings.
You must begin from Tier 1 and demonstrate your will to train three times a week for some time. After that you can go and purchase an adjustable weight bench to enhance your performance.
No, heavy goblet squats performed with a kettlebell or a dumbbell will make you strong enough even before you ever need to use a barbell.
You can buy a basic resistance band set and a doorway bar for less money than one month’s membership in a gym. These tools allow you to perform various exercises that involve pushing, pulling, and exercise in general.
If your room is at least 6 feet by 6 feet you will be able to perform the exercises of Tier 1 and Tier 2. The only exception is squat rack that requires special equipment.