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How to: Exercise on a dime

By Cara Davis, http://www.freeshipping.org/blog/, Source: MCT News Service

It's easy to plop down $40-$80 a month on a membership to a gym that you may or may not drag yourself to twice a week. With a little research, you can create a home gym that saves you time and money and adds convenience. As with any exercise, consult your doctor first.

1. Buy your own equipment.

Convert a corner of your garage or an unused room in your house to a home gym. Looking for deals on basic equipment like a treadmill at resale shops like Play It Again Sports, which will come with a guarantee and service options. Many people buy new, brand-name equipment and never use it. Take advantage of their disinterest by paying half of what they did.

2. Use what you have.

You don't have to use a lot of different equipment to see results. Research calisthenics and yoga – exercises you can do on your own to increase flexibility and range of motion. Use household items for strength training, like cans of soup or water bottles filled with sand. My husband, who is a certified personal trainer, uses two cloth shopping bags filled with old magazines. Get creative. Remember that exercises like sit-ups, push-ups and pull-ups are also components of strength training. If you want traditional weights, invest in a basic set of dumbbells or weights with easy-to-use bars.

3. Educate yourself.

You'll pay an additional $40 an hour or more for the help of a personal trainer at a gym. Resources abound online and at your local library to help you get started. For example, Ladies Home Journal's website offers free tools like a Weight-Loss Planner, which will track your goals and weight and give you sample meal ideas. They also offer printable how-to exercises that walk you through step-by-step with photos. A "Get Centered" section offers stretches and breathing exercises. I printed several pages from each section and placed them in plastic jackets in a three-ring binder for easy access in the home gym and in the kitchen.

4. Get in the zone.

You can maximize your time spent exercising by operating in your Target Heart Rate zone for at least 30 minutes a session. Target Heart Rate Zone is 50–85% of your average heart rate maximum. Your maximum heart rate is about 220 minus your age. Charts are available online as general guidelines.

5. Avoid pricey supplements.

Gyms often push a certain brand of supplements. If you're not a competitive bodybuilder or an athlete, pass on these. A simple multivitamin should be all that you need. If you're unsure, ask your doctor.

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(For more savings tips, check out FreeShippping.org's "Go Frugal" blog at www.freeshipping.org/blog/ Cara Davis is a freelance writer and editor. She is the author of "Cheap Ways to Tie the Knot" and blogs about savvy ways to spend and save at www.cheapwaysto.com.)

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(c) 2009, http://www.freeshipping.org

Distributed by McClatchy-Tribune Information Services.

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