Exercising at home offers privacy, but some people might wonder how effective it is. Exercising at home can be just as effective as exercising in a gym. Exercising at home can be simple and cheap, and allows an individual to choose the best time to exercise, whether it's at 4:30 a.m. or in the middle of the afternoon.
Calisthenics
Calisthenics are exercises that don't require any equipment, machines or special gear to perform. This type of exercise uses the body's own weight for resistance and strengthening. For example, a push-up or traditional sit-up is a type of calisthenic exercise, as are lunges, squats and triceps arm dips. Calisthenics can be used with some accessories, such as hand weights or exercise balls.
Calisthenic Routines
Make up your own routine that offers multiple benefits for endurance, strengthening and muscle building or weight loss. Combine traditional exercises such as push-ups, knee bends, squats, jumping jacks, toe touches to create a routine set. For example, perform 10 push-ups, on the floor or standing upright using a wall, followed by 10 lunges on each leg, and then do 10 jumping jacks. Follow that with 10 sit-ups, 10 toe touches, 10 windmills and then another 10 jumping jacks. You can add or decrease the number of repetitions according to your fitness level. Perform anywhere from one to three or four sets of a routine for a comprehensive workout.
Home-Based Workouts
Use your imagination to create a positive and effective workout environment in your home. Buy an exercise ball, free hand weights or tubing to enhance your exercises and add resistance. Tie one end of a resistance band or tube around a furniture leg or clothing rod in a closet to mimic cable pulls found on gym equipment.
Using an exercise tube or band, hold each end in your hands and then step on the middle. Wrap or shorten the bands as needed based on your height so that your hands should hold the band taut at about hip level, elbows tucked in and palms facing upward. Lift the fists toward the shoulders, feeling the extra pull of resistance offered by the band or tube. This is a basic curl, and will work the biceps, triceps and shoulders.
Play with bands and tubes to design exercises that offer pulling and lifting moves. For example, to work the legs, lie on your side on the floor and place both ends of the tube or band in your upper hand, or the hand on the side of the body facing the ceiling. Pull it as tight as you can and then slowly lift the leg toward the ceiling, keeping the hand holding the ends of the band tight.
Exercises at home can also be done holding hand weights, in increments of 2, 5, 8 or 10 lbs, depending on your strength and fitness level.
DVDs
Exercise DVDs are a fine way to exercise at home, and offer a variety of options, from cardio aerobics, to Pilates, yoga, step, strengthening and toning, even dance, or a combination. Choosing workouts that appeal to you will encourage you to do them. Whether you like Billy Blanks' Tae Bo, Jillian Michaels, The Firm workout series or a Paula Abdul dance move workout, you're bound to find something you can do at home, safely and effectively.
Member Comments