Health and fitness

  • Light exercise of just 20 minutes a day can have massive benefits

    Walking just 20 minutes a day can help to reduce heart failure by a significant amount is only 6 years, according to studies.

    It sounds like common sense, but people who exercise more than 200 minutes a week have a lower risk than those who don’t.

    People who always exercise more than 150 minutes per week have lowest risk.

    The benefits for people who start exercising for the first time become apparent in only 6 years.

    This is important, bearing in mind that heart failure is the biggest cause of hospitalisation among the over-65s, so its never too late to start!

    So, in summary, getting off the sofa and going for a walk or a bike ride for the recommended two-and-a-half hours a week can reduce the risk of the chronic illness in just six years.


  • "Cycle The World Challenge" on upright bikes

    Good luck to the team at Excalibur raising money for local charities with their "Cycle The World Challenge" on upright bikes.

    This year, they aiming to raise over £15k for the Wiltshire Air Ambulance & other South West based charities through a series of events  over the next few months.

    Inspired by endurance cyclist Mark Beaumont, we’ve crazily committed to “Cycle the World in 80 working days”. With a mixture of road biking and commercial bikes (in the comfort of the Excalibur offices) this is a virtual Cycle the World Challenge, following the route that Mark Beaumont completed in 2017. With employees, suppliers, volunteers, friends, kids (and anyone else we can rope in), we will have a number of Keiser & Upright Cycles in the offices, and a hardcore team completing road challenges throughout the 80 days including London to Paris and Portsmouth to Swindon.

  • Keeping fit in the holidays

    Now spring has finally arrived, the weather is slowly starting to improve are you starting to think about your summer holidays and getting that perfect beach body ready, or just looking to tone up.

    With the half term approaching, and the children at home, are you finding it difficult to go for that run in the park? Or maybe you need some added inspiration to do more exercise.

    Why not hire your favourite piece of gym equipment, be it a cross trainer, treadmill, rower or upright bike and keep fit at home, at a time that suits you?

    If you are looking for some help choosing the best gym equipment for you and your family, the team at Homegym are happy to help.

    Feel free to give us a call us on 0800 043 2148 or

  • Are you under estimating your daily calorie intake?

    Did you know, may people vastly underestimate the number of calories they consume during the day.

    Normally, it is recommended that we should consume in the region of 400 calories for breakfast, 600 calories for lunch/dinner and to allow for additional snacks and drinks during the day.

    In the UK, men eat in excess of 3000 calories a day, but say they only eat 2000. Women say they eat 1500 calories, while eat nearer 2500 calories.

    The recommended daily calorie allowance is 2,500 for men and 2,000 for women.

    When you consider these examples, it can take 22 minutes of running to burn off a chocolate bar,  a chicken and bacon sandwich 42 minutes of running, and a  blueberry muffin takes 25 minutes,  it all adds up.

    A healthy balance is needed between moderate eating and regular exercise to maintain a health balance.

  • How to keep fit and healthy over winter

    With the dark, cold winter nights are you finding it is getting harder to train outside before it gets too dark to see?

    At Homegym,  we have a wide variety of indoor gym equipment to help keep you fit and healthy over the cold winter months. If you enjoy cycling, we have aerobic (spin) bikes, recumbent and upright bikes. Or if you prefer running or a regular walk/jog a treadmill may be your best option.

    Why not hire a treadmill, cross trainer or rower and keep fit at a time that suits you, whether it is first thing in the morning or when you get home from work.

    Don't let the winter months hold you back from achieving your fitness goals!
    Call us on 0800 043 2148 and we will be happy to help.


  • Why exercise bike hire is great for rehabiliation

    Did you know that Homegym UK came about as a result of the need of an upright bike hire for a short term in order to recover from a hip operation? The owner couldn't find any companies to hire a bike from, realised there was a gap in the market and Homegym was created to fill that gap. We often get requests for upright bikes or recumbent bikes as they are ideal for rehabilitation following knee or hip operations. My father-in-law recently had a knee operation as a result of age and a fall earlier in the year. His consultant told him of the importance of keeping mobile (but without over doing it). He used one of our upright exercise bikes on a daily basis to help mobilise his knee without putting too much weight on the joint. It really aided his recovery. With hire periods from as short as 1 month up to 6 months Homegym can help aid your recovery from your operation. We would, however, recommend that you consult with your physician and/or physiotherapist before undertaking any exercise.

    Why not take a look at our website to see the bikes we have to hire?

  • Spring has sprung! Why not take advantage of our cross trainer hire special offer?

    What a beautiful day today. The daffodils are out the sun is shining and it feels warm. Spring is most definitely in the air. Time to think about digging out the Birkenstocks and getting our legs out. I don't know about you but my legs are still in Winter mode. Ever so slightly flabby and definitely in need of a good wax! Why not tone up and get ready for summer with our special spring offer? If you hire a cross trainer during March you can take advantage of our 3 for 2 offer. Hire for two months and you get the third month free. Cross trainers are great for cardiovascular workouts. Not only that, they also tone more areas of your body than a treadmill does. On a cross trainer both your legs and arms get a work out, with a lower impact on your knees and joints than running. So by the time that you are due to go on your Summer holidays not only will you look fabulous but you will feel fabulous too. Call us now on 0800 043 2148 or email

  • Keeping active in the school holidays

    So I am doing the Swimathon again this year and hoping to be fit enough swim 200 lengths. Yes that is 5km! My training was going fabulously right up until last week. I was keeping to a timetable I had worked out and was gradually increasing the number of lengths I was swimming. So what happened? Half term happened. The children were at home, the boiler broke again and I revising for an exam. All in all, it got a bit busy again and my swimming training went out the window. However, just because the kids were at home it didn't mean that the keeping fit and healthy had to stop. It just meant that I had to change the type of exercise that I did. What did we do as a family that week? Well the dog got a lot of walks. We took our bikes out for a family bike ride in our local woods. We went walking round museums and went for a family swim. I may not have specifically done any swimming training during half term but I did make sure that we had lots of exercise. The dog was certainly happy to have a rest again this week, especially after we got lost in the woods for a while. I also managed to get on the cross trainer that we have at home. It got used more during half term as I could use it whilst keeping an eye on the children. It made a good alternative as I could use it during the time we had free.

  • Is it that time of year again already?

    The need to get active and get fit has certainly been in the news this month especially if you are a 40 something like I am. We all know that we need to be active for at least 30 minutes a day for 5 days of the week. But how exactly do we fit this in with school runs, going to work, taking the children to their clubs and sorting out the broken down boiler ( yes it did break down on the coldest day of the year!) With difficulty. As a I am definitely not a gym enthusiast I would like to know what alternatives there are out there. My personal favourite is swimming as it is all round exercise. But I have also found out there are lots of activities available in my local area depending on what your interest and free time may be. By googling get active and your local area or county you will find a website detailing all the activities available near you depending upon your postcode. When googling get active bucks I found activities such as cricket, jazzercise, over 55's walking. To make it even better Bucks County Council were offering vouchers to try out the activities for free. You can even search the website by distance or times and days.

    I now have lots of ideas of activities I can try out when all the other jobs have been finished. Why don't you have a look at what is going on in your local area too?

    You could also get active at home by hiring gym equipment! That way you can definitely fit in those 30 mins a day exercise around your busy daily life.

  • Fed up with the dark nights? Hire a treadmill at home!

    With the dark nights drawing ever closer, are you finding it is getting harder to train outside?

    Why not hire a treadmill or cross trainer and keep fit at a time that suits you, whether it is first thing in the morning or when you get home from work.

    Don't let the winter months hold you back from achieving your fitness goals!

    Call us to book on 0800 043 2148

  • Looking to keep fit during the holidays?

    If you are looking to get fit during the holidays, and wondering what to hire, how about a treadmill?

    The treadmill is our most popular piece of exercise equipment, both for sale and hire within our fleet.

    Treadmills provide a genuine and effective way to tone-up and lose weight, concentrating on all the major muscle groups. When not in use, our treadmills can be folded up neatly freeing up valuable floor space for other uses.

    Why not give us a call on 0800 043 2148 for a friendly no obligation chat or to book one and kick start you 2016 fitness campaign.

  • Great British Weather

    I was greeted this morning by my daughter's headteacher with "Welcome to the first day of the summer." To say it was raining would be a bit of an understatement. I answered the headteacher with "I still have to walk the dog in this." To which she responded " Why not buy a treadmill and let the dog take itself for a walk on it?"

    As I was walking the dog in the rain, and getting more and more soaked by the minute I pondered on the conversation. Even in the summer our great British weather is full of surprises. Yes the rain was warm and not freezing cold but it would have been lovely to exercise in the dry.

    This is what Homegym can help you with. Our treadmills, cross trainers and bikes can be easily installed into your home allowing you to continue training even in the midst of our Great British Summer!

    As for a dog treadmill. Now that really has me thinking and could well be my next project. I wonder if our dog would likes the same music as I do when exercising or would she prefer to chase rabbits as shown on the ipad?

  • Looking to tone up? Try a cross trainer!

    Why hire a cross trainer?

    Just a a few sessions a week on a cross trainer will improve your aerobic fitness

    Perhaps you are a regular user or have seen them in a gym: those two-handed and two-footed pieces of equipment that mimic the actions of skiing.

    Why not hire one for a few months to see what benefits it can bring?

    Why not take advantage of our Spring offer?

    Hire a cross trainer for £50 per month! Subject to availability, limited time only.

    Call us on 0800 043 2148 to book.

  • Swimathon update

    Great news. I successfully completed my Swimathon on Saturday and got a shiny medal as a reward for my efforts. What a sense of achievement at the end of the 100 lengths! My time was 52 minutes and 30 seconds which I am very proud of.

    More importantly both my goals were achieved. I have managed to raise money for a very worthwhile cause and feel much healthier and fitter than I did in January. A friend of mine completed the 5 Km swim this year, an amazing 200 lengths of the pool. That will be my target for next time I think, that and doubling the amount of money I raise for Sport Relief.

  • Getting fit and helping good causes

    I decided to enter the Swimathon earlier this week. It is part of Sport Relief that is happening from 18th to 20th March 2016. Why did I decide to do it?

    Well for two reasons. One is to help raise money for good causes; 50% of the money raised stays in the UK supporting UK charities, the other 50% goes to help the world's poorest communities. My other reason was to help me get fit. I decided on the Swimathon as I used to be a swimmer in my younger days. I decided that I would attempt to swim 2.5km, that is 100 lengths of a 25m pool. I am currently up to 80 lengths and feeling every one of them. I have a training plan to help me get ensure that I can swim 100 lengths by 19th March (my swimathon date!). What is helping to keep me motivated during the dark winter days is know that I am getting fit and raising money for a good cause at the same time.

    Check out the Sport Relief website, there are all sorts of events going on that you can take part in such as running, walking and cycling events. Why don't you give it a try to?

  • Are you looking for some treadmill running tips?

    While there is nothing better than running outside, the unpredictable weather, dark nights and dodgy pavements make it challenging at the best of times. With a treadmill at home you can enjoy the variation of different workout, without having to leave the comfort of your own home.

    Getting started: If you're a new runner, why not try a 30 minute power walk beginner’s workout? By power walking, you will gain many benefits. It will get your heart rate up and train your body ready for faster speeds and greater distance. If the workout feels too hard or too easy, try adjusting the speed and incline, but remember to give your body time to adjust to the workout at first. Once you feel at ease with the treadmill, why not aim to burn off about 300 calories per hour, if you are struggling for time, try aiming  for 300 calories by increasing the speed and training for 45 mins at a time.

    Now on to the sprints. When you feel like you have mastered the power walk, try upping the pace with the sprints. A 30 minute workout is a great way to start increasing your speed and distance Try alternating between a power walk and sprint and you will soon start to see the benefits as your stamina and fitness levels increases.

    Alternative intervals: Stop the boredom setting in with this 30-minute interval treadmill workout. By changing your running speed every minute, you'll also be keep any weight gains at bay. If you have more time to spare, try running for 45 mins at a time.

    Get in, and get out : If you're short on time but still want to get in a solid run, then try to run for 20 minutes at a time on the treadmill. Not only will you play with speed, but the incline also gradually increases, which means you'll get a challenging workout in under 30 minutes!

    The 500-calorie workout: If you can run for about 60 minutes per day to with this high-interval treadmill workout, then you'll burn about 500 calories. Doing it four times a week, and you are well on your way to losing half a pound.

    Rolling hills: For a bit of variation and  a challenging workout, the rollings hills workout give you the feeling of running through hills without even having to leave your home. After doing the incline variations in this workout, running on a pavement or park will seem very easy in comparison!

  • Autumn is nearly here.

    It is now the end of the summer holidays and the children are about to go back to school. The holidays were great and you no longer need to worry about that beach body. Apple and blackberry crumble are just around the corner, yum.
    But wait, how will you exercise with the nights drawing in and what if you have one too many of those delicious crumbles?
    Why not hire a piece of gym equipment such as a cross trainer, treadmill or exercise bike to keep you fit this autumn? You can work out in the comfort of your own home as you watch the latest season of Strictly or X-Factor (whichever takes your fancy) knowing that you are keeping healthy and toned no matter what the weather is doing outside.

  • Want to keep the scales tipped in your favour? Weigh yourself daily


    A study has found that a simple strategy for people who want to keep their weight loss off is to weigh themselves daily and track the results. The strategy was found to be particularly effective for both losing weight and keeping it off, especially for men.

    The results were from a two year study recently published in the Journal of Obesity. The study showed that people that had lost weight in the first year were able to keep it off in the second year as a result of tracking their weight. This is important because other studies show that 40% of weight loss is regained in 1 year and almost 100% of weight loss is regained by the end of 5 years.

    The author of the study David Levitsky said that the method of weighing yourself daily "forces you to be aware of the connection between your eating and your weight."

  • Study tells how to cut out abdominal fat

    weight-trainingEver wanted to tone up your belly but never really knew how to do it?

    Well a study done by researchers at Harvard University shows that weight training is useful in helping to tone the muscles and lessen the fat around the tummy. However, the best way to tone up your belly is combine weight training with your aerobic exercise.

    "Engaging in resistance training or, ideally, combining it with aerobic exercise could help older adults lessen abdominal fat while increasing or preserving muscle mass." says Rania Mekay (lead author for the study in Obesity journal)

    Therefore, in order to maintain a healthy waistline and healthy weight it is important to include weight training along with aerobic exercise.

  • Vibration Trainer exercise tips

    The vibrating platform of the Vibration Trainer offers the same benefits as an hour-long gym workout in just 10 minutes, burning up to 350 calories.

    This vibration trainer has been designed to produce therapeutic vibrations from the feet up through your entire body. The vibrating platform causes rapid muscle contractions that work your muscles continuously. These contractions not only build muscle and bone density, but improve flexibility, burn fat, increase metabolism, improve circulation, improve cellular oxygen and nutrient delivery which slows the degenerative/ageing process!

    This machine will not train the body’s cardiovascular system but will make you look and feel great, whilst helping you lose weight. Ten minutes is all it takes! Training little and often gives great benefits with this machine.

    By using the machine for just 5 minutes a day, twice a day, customers have seen their "I.B.S improve dramatically" and "sleeping much better”

    Call us on 0800 043 2148 to book yours today!

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