Most of us have the desire to get fit and healthy, but there are many things that may constrain us from doing fitness activities, especially if they are done outside your home. Joining a health club may be too heavy on your pocket, you may be uncomfortable in a gym environment or your hectic schedule just doesn’t permit you to do fitness activities outside of your home for long. This would leave us with one option – doing workouts at home. We may ask if this is a good option, and if we could get a quality workout at home. Actually, it is a good option. You just need to have discipline and be consistent with your at-home exercise.
Start with the basics
Whether you are at home or in any fitness facility, starting with the basics is a must. You need to make your body get used to the exercise regimen and condition your muscles for a regular workout session, moving forward. To get started, do light cardiovascular and physical exercises such as taking a brisk walk, light jogs, basic abdominal exercises and pushups. Also, you need to be acquainted and familiar with the 5 components of an effective fitness program:
- A warm-up
- A cardiovascular (aerobic) workout
- Resistance (strength-building) exercises
- Flexibility moves
- A cool-down
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As your exercise at home increases in intensity, you need to incorporate these 5 components consistently in order to achieve the desired fitness results and without having injuries and muscle pains and strains.
Proceed with a focused workout
Once your body gets used to the regular exercise sessions, you can then focus on key areas where you can apply the workout. You can focus on your abs or your core by improvising home versions of plank, ball push-away, hanging knee raise or dead bug. If you want to focus on your hamstrings, you can do home-version crunches or leg lifts. A quality indoor bike trainer can give you a focused leg workout and also an effective cardio workout. Modern indoor bike trainers incorporate digital and technological enhancements such as monitors and Bluetooth and wireless ANT+ frequency for better exercise progress monitoring. Having active training sessions at home with a bike trainer also helps you build up stamina and leg strength for an actual outdoor biking session.
Extend your exercise to include all muscle groups
Remember not to pay too much attention to a specific part of your body. You also need to strengthen all the muscle groups in your body and utilize all the moving parts of your body. Improvise your workout equipment by adding fit balls, dumbbells, exercise bands, or push-up bars which are inexpensive things to acquire. For added cost savings, you can come up with creative home-made versions of this equipment.
Schedule your workouts
Make a plan in advance for your workout sessions. Be sure to make your schedule accessible and visible in order to have a regular reminder. You can place the reminder as Post-it notes on your fridge door, the kitchen wall or on your computer’s screen. Have a detailed version kept in your notebook or planner so that you will be guided on how to proceed or progress with your exercise sessions. You also need to include a timeline on how long you will be repeating your sessions and when you will be moving on to the next exercise stage.
Find an exercise partner
It’s good to have someone to talk with and do the exercises with you to make your sessions more enjoyable and exciting. You are less likely to miss your workout sessions or find excuses when you arranged a workout with your wife, significant other, family member, relative or your friend. Invite your neighbor over to your house for a short exercise session. Having partners in your exercise sessions also serve as effective appointment setters because they can remind you of the exercise sessions in case you still forget.
Set achievable goals
Have a clear set of goals which are also realistic and achievable. Being realistic and definite with your goals in order to motivate you to achieve it. For example, set a 2 or 4-week conditioning plan for a marathon race or set a goal to lose 30 pounds within a 1 or 2-month timeline. Being specific can get you focused to meet that target. Refrain from setting unrealistic goals, as this can prevent you from achieving it, and could demotivate you from continuing with your workout session.
Keep track of your progress
This is a good tandem with your goal setting. Have a journal to track your progress with your workout program and be sure to note any breakthroughs you may have. Be open and transparent with your journal. Include bad days or times you were unable to properly execute your exercise sessions. This can help you improve your sessions and break some unhealthy patterns. You can also jot down important observations that can help improve your exercise and in achieving your goal.
Staying fit at home can be both easy and challenging. You are comfortable with your home environment, but there can be distractions that can keep you from regularly working out. The important thing to keep in mind is to integrate exercise into your life. You need to change your lifestyle and mindset to incorporate exercise as an integral daily activity in life, just like eating and sleeping. It is important to get out of the mentality that exercise is temporary and something you are only doing for a period of time.
