Joining a health club or a standard gym might be very expensive. Then you might want to try getting fit at home. But does this really work? This has been the question bothering the hearts of many who wish to get fit but are restrained by not having access to a gym membership.
The answer is yes, and Kevin Steele, a PhD exercise physiologist also agrees with this.
No doubt that in today’s world, there is not enough time to finish up all works. But, you can still find the time to work out at home even with little equipments or even no equipment at all.
In getting fit at home, some components are put into consideration.
According to exercise physiologist, some 5 major components are needed for effective fitness program at home.
1.Warm up- First, start with a warm up, this can be a simple walk outside or a treadmill, or a slow pace on a stationary bike.
2.Aerobic workout (cardiovascular workout)-For the aerobics or cardiovascular section, you could do things like; you walk or pedal faster, do a step aerobics with a video or you jump rope.
3.Strength building exercises (Resistance)– For the strength building exercise, you could do squat, push-ups, abdominal crunches or you could make use of a small weight bar or dumbbells.
4.Flexibility- For your flexibility section, try to do some stretches or yoga poses. Then you finally do your cool down.
5.Cool down-It is advisable that your cool down is the same as your warm up.
To get started, get a plan or a schedule. For beginners, aim for 30 minutes of aerobics or cardiovascular section at least 3 times a week and try to get about 20 to 30 minutes of strength building exercises about 3 times a week. Ensure your strength work out covers all your major muscle groups, in your upper body, lower body, back and abdominal region. Start up with 3 sets of 10 – 15 repetitions of strength exercises.
Get to know the muscles that you think needs more attention and focus on them. And try your best to stay connected with what motivates you; this could give you the necessary drive to move on.
Also try to avoid unnecessary distraction seeing that you are at home. You might be tempted by the phone, internet, the kids, the dog, the refrigerator and the likes. It pays you more if you avoid these distractions during your work out time.
A good point to note in order to stay motivated is to start early in the morning, as research has shown that early exercisers are likely to stay with their work out routine.
Tips for home exercisers
Some quick tips to note:
-Set goals for your work out
-Get a partner
-Plan and schedule your work out
-Use a journal to track your progress.
-As much as possible, make exercise a part of your life and you stand to reap the fruit of fitness of body.