I want to post something a little different today. Many of us want to be in shape and healthy but are intimidated by going to a gym (or find other excuses not to). This article gives tips on how to create a home workout program that really fits your needs and feels good! I know I sound like an infomercial--I'm not trying to. I mostly want to expand the topics addressed on this blog, get you to share it, and give a plug for Healthline, because they have really helpful articles on everything from depression to GI issues to camel-borne diseases.
So please enjoy!
(Disclaimer: I was sent this article in November 2013. Embarrassingly, I didn't get my butt in gear to post it until now.)
Healthline:
https://www.facebook.com/healthlinenetworks
Replace
that Gym Membership with an At-Home Program
It’s
a breeze to design a home gym or program, and save a ton of money in the
process. Working out doesn’t have to be expensive, nor does it require
sophisticated equipment. You might even
be surprised that everything that will help you get in shape can be found right
in your home.
Working
out at home is certainly more convenient. Getting up and being able to work out
right away without getting ready and driving to the gym is an enormous time
saver. Sometimes the routine of getting
dressed in your workout gear and traveling to the gym can take an hour out of
the day… and that doesn’t even include the workout itself. Working out at home gets it done without even
thinking about it. All you need is 30-minutes a day to fit in that everyday fitness session.
Aerobic Exercises
Before
you do anything, you need a good pair of athletic shoes. Jogging around the neighborhood in the
morning is outstanding for your cardiovascular health, and is plenty for your
daily exercise regimen. If jogging isn’t
your thing, a good jump rope is equally as challenging, and provides the same
benefits as sprinting intervals. Swimming, walking and even using your stairs will
also work. Using the steps in your home,
also called step training, will tone your leg muscles and give you some low
impact aerobic exercise as well. If you don't have any stairs, just walk around
the house several times. 5000 steps is 2.5 miles of walking. And 10,000 steps….you guessed it...5 miles.
Equipment-Free Muscle Strengthening
and Toning
In
addition to cardiovascular exercises, strength training is key for optimal
fitness, and once again, you can achieve this right in the comfort of your home
without equipment. Squats are great for the buttocks and legs. You can do
squats simply by sitting and standing up in reputation from a regular chair. As
long as you’re able to do a few repetitions, you will be providing some benefit
to your lower body and your core. Jumping Jacks really give you a good leg burn
as well as providing some great cardio training. Finally, leg lifts are outstanding for
strengthening your quads and hamstrings.
Crunches
are the best exercise for building up and strengthening abdominal muscles. Do
these so you begin to feel the stretching of the muscles. And if you want to
add a little additional weight to your reps, locate some household items like
milk gallons or soup cans. These will
provide you enough weight to tax those muscle fibers.
For
the upper body, a staple exercise is the pushup. This exercise literally works
every upper-body muscle from your torso to your arms, chest, back and
shoulders. And even though this exercise might not be for everyone, varying
methods of this exercise are easier and provide fantastic strength
training. For example, do pushups
against a wall or on your knees, instead of keeping your legs straight.
When to Use Equipment
If
you really want to use equipment, you can buy a workout machine and station it
in your living room or in the garage. You can get a lot of exercises from
all-purpose machines like the Total Body Workout brand and the Nautilus
brand. These type of machines will do it
all. A small set of dumbbells or a kettlebell are also nice to have for
isolating those arm muscles and working your core, and an exercise ball can be
helpful when you want to stretch, do ab workouts or even yoga.
Fitting
in some daily exercise is crucial for your lasting wellness, and being able to
do it at home is a huge time saver. You don’t need to go out and join a fitness
club or buy expensive equipment. Use what you have in your house, and work out
at home.
If
you want to invest in an all-purpose strength machines, there are plenty of
people selling their used machines. You
can find a ton of these on eBay or Craigslist. Having a home gym is easy and
convenient. You’ll be more likely to
keep up with fitness if you don’t have to spend a lot of time getting ready for
it or traveling to it. Additionally, working out while being comfortable in
your own home will provide you motivation to maintain a steady routine without
quickly losing interest, or being intimidated by the gym.
David
Novak is a syndicated newspaper columnist, appearing in newspapers, magazines,
radio and TV around the world. His byline has appeared in several national
publications including USA Today, Reader’s Digest and Newsweek. David is a
specialist in the areas of health,
exercise, diet and wellness, and he is a regular contributing editor for
Healthline. For more information, visit
http://www.healthline.com/.
