No Gym Needed: How to Get in Shape at Home
You want to get in shape but you don't want to join a gym.
Too expensive or no gym nearby or maybe you're just the independent type.
Or maybe you already have a gym membership but your schedule is too busy to make time for it. All you have to do is work out at home.
But can you really exercise without leaving your home?
In today's world, the reality is that people don't have time to go to a center every day anyway.
People are encouraged to exercise at home as much as they do at the gym. This way, they are more likely to adopt fitness as a lifestyle. The main thing is that you are doing something, somewhere, at some point.
It doesn't take a lot of effort or money to design an effective home workout program.
Items like fitness balls, dumbbells, exercise bands or tubing, and push-up bars are an inexpensive way to create a routine that works all major muscle groups.
But even without accessories or machines, you can build muscle and burn calories.
The 5 elements of fitness:
An effective fitness program has five components, all of which you can do at home:
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A warm-up.
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A cardiovascular (aerobic) workout.
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Resistance exercises (muscle strengthening).
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Easing movements.
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A return to calm
A warm-up can take the form of an easy walk outside or on a treadmill, or a slow pace on a stationary bike.
For the cardiovascular part, walk or cycle faster, do aerobics with a video or jump rope, whatever you enjoy and gets your heart rate up.
The resistance portion can be as simple as squats, push-ups, and sit-ups. You can also work with small dumbbells, a barbell, bands, or tubing.
Increase your flexibility with floor stretches or yoga poses. And your cool-down should be similar to your warm-up, with low-level cardiovascular work to bring your heart rate back to a resting state.
You can do strength work at the same time as your aerobic work, or separate them. Just be sure to warm up and cool down each time you work out.
If you're short on time one day, increase the intensity of your workout.
Instead of your usual 45-minute ride on the stationary bike, choose a more challenging program for 25 minutes and really push yourself.
Choose your neighborhood's hilly walk, or jog instead of walking.
You can speed up the pace of your strength training exercises by doing compound exercises, which are exercises that work more than one muscle group at a time.
For example, squats (with or without weights) work the quadriceps, hamstrings, glutes and calves.
Push-ups work your pecs, deltoids, biceps, triceps, and even your abs and upper back.
If you're not the type to create your own workout, there are fitness videos galore, from kickboxing to belly dancing to Pilates.
Just make sure to choose one that is appropriate for your fitness level.
To start :
If you're a beginner, try to do 30 minutes of cardiovascular exercise at least three times a week, and 20 to 30 minutes of strength training three times a week.
Make sure your strength training covers all major muscle groups, in your upper body, lower body, abs and back.
Try to do three sets of 10 to 15 repetitions for each strength training exercise.
No matter what type of exercise you do, make sure to start slowly and gradually increase the duration and intensity of your workout. And remember to listen to your body.
Focus on the muscles you think need to work. See if you feel it there. If you are working your abs and you feel it in your neck, then it is not good.
Close your eyes and start listening to your body. It's also important to stay in tune with what motivates you.
Working out at home has obvious benefits. But there are also obstacles: Distractions from your phone, kids, dog, internet, and refrigerator can all derail a workout.
And that's if you can get started in the first place. When you're at home, it's easy to find something else to do.
According to experts, a good way to stay motivated and avoid distractions is to exercise early in the day. People who exercise in the morning are more likely to stick with it.
Tips for people exercising at home.
Experts have some tips for people exercising at home:
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Challenge yourself and avoid boredom.
At home, you won't have the variety of equipment and classes found in a gym.
So surf the internet and browse fitness magazines to discover new exercises and make sure you are training correctly.
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Find an exercise partner.
You'll be less likely to make excuses if you've arranged to work out with a friend.
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Plan your workouts.
Look at a calendar and write down your training appointments a month in advance. If something unexpected happens that forces you to change one, reschedule it immediately.
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Use a journal to track your progress and note any breakthroughs you may have.
When you're having a bad day, write it down too to help you find patterns you can break.
For example, you might find that an egg white omelet helps you get through your morning workout better than a bagel.
Set goals, like training for a race or losing ten pounds. A goal should be something you can't do right away, but that you know is within your reach.
Give yourself small rewards along the way: a new fitness magazine, those workout tights you've been eyeing, or a new pair of sneakers.
Perhaps most importantly, make exercise as much a part of your life as sleep and nutrition.
You have to look at it as a lifestyle change. It doesn't stop there. Don't think of exercise as something you'll only do for a certain amount of time.
10 Tips for Creating a Successful Home Workout Routine.
How to break a sweat with gym closures and stay-at-home orders
It’s actually quite simple. In fact, creating a successful home workout routine is easier than ever thanks to the incredible changes in the fitness industry.
Fitness experts and gyms around the world offer amazing resources to get you moving.
Here's a look at 10 unique ways to create an at-home workout routine :
It takes a little time to get used to switching from a gym to a home workout routine, but it's certainly not impossible.
First of all, be kind to yourself, this is a big change. Big changes come with periods of adjustment.
In this guide on how to create the perfect home workout routine, we'll cover the following:
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How to start training at home?
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How to use your home as a gym?
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Free resources to create a home workout routine?
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Free resources to create a home workout program.
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Set a schedule
First, set up your weekly schedule. This is very important to find time to work out. Try to schedule at least 40 minutes a day for your home workout schedule.
You can split them into 15-minute intervals. Take one day off per week or alternate your workout between a home stretching program and a daily home fitness program.
One tip for sticking with your home workout routine is to prepare as you would if you were going to a gym.
Place your workout clothes, shoes, and water bottle right next to your home desk. Even consider wearing your workout clothes while you work.
This way, you will have fewer excuses for finding time to train at home.
Create your own workout
Take time to exercise your mind and be creative in your home workout routine.
Create your own workout program by following these simple steps:
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Choose 9 exercises in a row that use equipment you have at home. If you don't have equipment, choose bodyweight exercises.
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Choose an exercise for your upper body, core, and lower body. Three exercises from each category are ideal.
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Do 8-12 repetitions of each exercise and move on to the next one with only a 10-second break. Go through the list 3-5 times.
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Repeat 3 times a week.
Take a daily walk or jog
It is extremely important to get out of your house. Find time to go for a daily walk or jog.
If you are walking, bring weights of 1 to 2 pounds (avoid using ankle weights, which put unnecessary pressure on your knees and hips).
Do speed intervals by walking briskly or jogging lightly for one minute, then going at a normal pace for 2 to 3 minutes.
If you are a jogger, do the same thing, but don't choke the weights. Hold them as loosely as possible in your hand.
Note on how to go out during a COVID-19 lockdown:
Please ensure you are always practicing physical distancing by staying 1 metre away from people outside your household. This means sharing sidewalks and respecting personal space during this crucial time.
Also follow the rules set by your local community. Don’t travel long distances to go out. Instead, stay put and follow local and national guidelines.
Don't push yourself. This is not the time to break an ankle or injure yourself. Stay within your limits and stay safe.
Get outside as often as you can. It can be easy to want to sit at home, paralyzed. We’ve all been there. Just a walk around the block on a sunny day can boost your mood and your immune system.
Be creative
Keep your workouts fresh by changing up your routine. Change your running route, mix up your exercises, use an app once a week.
Find a unique mix of different exercises that works for you. Don't be afraid to experiment a little.
Try working out at different times of the day or choose to try a new way of exercising.
Take advantage of the freedom you have to schedule from home and make the best of a less than ideal situation.
Opt for apps
There are many fitness apps available today that offer free home workout programs.
If you're juggling kids at home, a spouse with lots of conference calls, and a million tasks piling up at your job, it's a lot to take on.
Working out at home may be the last thing on your mind. There are certainly ways to make time for a home workout routine.
Instead of trying to do a 30-minute block, break it up into smaller intervals. Do one work task, then take 3 minutes for a single exercise.
Host digital fitness parties
There are many unique ways to exercise while staying at home. One of them is to organize a digital fitness party.
Use video chats like WhatsApp, Google Hangouts or Zoom and invite your friends. Send a link to your favorite fitness program and do it at the same time.
You can also ask each friend to select a few exercises and lead part of your workout.
Send short videos to your friends to challenge them daily and ask them to share their videos too. Make it fun by dressing up, using silly props, or seeing who can do the most reps.
Get everyone in your household together for a family fitness session. If you have kids, pick a few songs and dance together to get them involved.
Dust off your Nintendo Wii and play an active game together. Use your creativity to stay connected and fit.
Take your home workout outdoors
One way to make your home workout a success is to take it outside.
If you have an outdoor space, set up your laptop or phone outside for a vitamin D-packed workout.
This is a great way to not only exercise at home, but also boost your immunity. The sun improves your mood and the fresh air is good for your soul.
Not to mention that vitamin D3 is essential for a healthy immune system.
