So, it’s time to get in shape, but you’ve no time to head to the gym? Not to worry; it’s very possible to work out at home and doing so even has some advantages over going to the gym. First, working out at home saves time, since there’s no time spent getting to and from the gym itself. And, secondly, working out at home saves money. You may have a few upfront costs in equipment, but you’ll avoid costly gym membership fees.
Some people choose to work with a personal trainer to get a workout routine down on paper. This is fine, but not necessary. Here, we’ll give you an idea of the kinds of exercises you should be doing; if you need more information on exactly how to perform these exercises, there are many websites that have short videos with demonstrations. So, let’s get started.
1. You need a good cardiovascular workout at least three times a week for at least 30 minutes each session.
If you can’t make it through 30 minutes when you start out, do what you can and work your way up. To get a good workout for your heart, you need to be working at 60-70% of your maximum heart rate. To find your maximum heart rate, subtract your age from 220 if you’re a man; 226 for a woman. Then multiply this number by .60 and .70 to get your target training zone for fat burning.
2. Walking or running are great options for cardiovascular exercise.
Choosing walking or running as your cardiovascular exercise is simple, because no equipment is needed beyond a good pair of shoes. If you want other options, however, consider these:
• Dancing
• Cycling
• Jumping Rope
• Outdoor sports like basketball and snow skiing
• Swimming – this is a particularly good choice for anyone with achy joints since there’s no strain on the joints.
3. You also need strength training.
Muscle burns more calories than fat, even when resting. So, gaining muscle strength will not only make you stronger, but you’ll look leaner and be able to maintain your weight more easily. Aim for strength sessions at least three times a week, but always take a day off between sessions to let your muscles rest.
4. Strength training should involve all the major muscle groups.
Many people strength train six days a week, but alternate workouts between upper and lower body. This keeps your sessions short, and allows each muscle group a day off between sessions.
5. You need less equipment for strength training than you think.
A set of hand weights, some kettlebells and a medicine ball are good ways to get started, and they cost very little.
6. All of the following exercises build muscle without the use of any equipment.
• Pushups –great for upper body strength. Take note of how many you can do the first day. Try to add one rep every session.
• Squats – these will build your lower body including thighs, hamstrings and gluteus muscles.
• Lunges – works most of the muscles in your legs
• Pull ups – granted, with this one you do need something to pull up on; many people buy simple pull up bars that go in doorways.
7. You need variety.
Change up your exercise routine periodically. This will not only keep you from getting bored, but will also keep your body guessing, which is especially important if you’re trying to lose weight. In addition to rotating exercises and adding more weight or time as you get stronger, remember that it’s ok to replace your regular workout with some fun physical activities. If you go out dancing, or go on a bike ride with your kids it can count as your cardio workout for the day.
8. You need a commitment.
If you were going out to the gym, you’d have to plan it, because you’d need a change of clothes, etc. One of the pitfalls of planning to work out at home is that it’s even easier to put it off. Put your workouts on your calendar, just like any other appointment. It’s also a good idea to write your routine down, including which exercises you plan for which days of the week. It helps you stay on track and note your progress.
9. You need accountability
Just because you’re working out at home, doesn’t mean you can’t have a workout buddy. Maybe this is a neighbor who walks or runs with you, or maybe it’s just someone you’ve told about your fitness goals, who will ask you if you’re living up to your commitment. Research shows that people who tell other people about their fitness and diet plans and goals are far more likely to meet those goals than people who keep the news to themselves.
10. You need to eat well
Even if weight loss is not a goal, eating well is an important part of any fitness routine. Building muscle requires protein, and you get the energy you need for working out from carbohydrates. Aim for these ratios:
• Protein. 1g/lbs daily. Meat, poultry, fish, eggs, whey, etc.
• Fat. Balance your omega 3, 6 & 9 intake.
• Veggies. All kinds, especially green fibrous veggies.
• Fruit. Also all kinds. Eat veggies and/or fruits with every meal.
• Water. 1 liter per 1000 calories you expend.
• Whole Grain Carbohydrates – . Oats, rice, pasta, breads. (Whole grain means skip the white flour products.)
Working out at home is a growing trend. People love the flexibility of being able to work out whenever it suits them and they love the cost effectiveness. You can see amazing results from working out at home with just a little planning and some determination to make it work. There are many resources, including books and websites that can give you lots more exercises to help you meet your strength goals, even with minimal equipment. Working out has never been simpler than when you do it right in the privacy of your own home.