Working out at home is a great option for those who want to avoid the gym crowd, don’t have time or prefer not to spend money on workout equipment. However, establishing an effective home workout routine is not as easy as turning on a video and hitting the floor. It takes planning, commitment and discipline.
It can be hard to shift gears into workout mode when you’re at home — there are so many other things competing for your attention. It’s important to set aside some time before a workout for proper warm-up and stretching, and have a plan for when your workout will end. This will help ensure that it doesn’t get pushed off for later and that you don’t skip it altogether, which can lead to injury.
You’ll also need to make sure you have a designated exercise space and the equipment you need to complete your workout, which can be easier to do at home. It’s also possible to add some decor, music and other fitness gadgets to your workout space to help motivate you.
A good home workout routine should include exercises in all three categories of exercise: cardiovascular or endurance training; strength training; and flexibility or range of motion training. Ideally, you want to include some long-duration low-intensity cardio workouts, as well as short high-intensity workout sessions.
When you workout at home, it’s important to do a thorough warm-up and stretch before starting your workout to prevent injury. You should do this for at least five minutes before your session and focus on unique stretches, such as wrist stretches to prevent tendon problems or back stretches to keep your spine healthy.
Another key to making a workout routine work at home is setting realistic goals for yourself, Martin says. He recommends putting your goal on a visible calendar or in a spot where you will see it on a daily basis to hold yourself accountable. He also suggests setting a few smaller goals, such as adding one pushup each time you exercise at home, to keep yourself engaged.
The final piece of advice is to have a backup plan if you don’t manage to stick to your at-home exercise routine. Having a gym membership, joining a group class or finding a personal trainer can help you stay motivated and on track.
Overall, a gym can be an intimidating place for those who are new to exercising or trying to maintain a fitness level. But with a little planning and the right motivation, you can establish an effective home workout routine that will give you all the benefits of a good, balanced fitness program. Just remember to be safe and check with your doctor before beginning any new workout program. And, don’t forget to drink plenty of water, eat a balanced diet and get adequate rest each night. With these habits in place, you’ll be on your way to a better physique and more energy.
Milena Estêvão is a YouTuber passionate about sharing her experiences (challenges, successes and motivations) in the fitness activities she is involved in.
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