Engaging in regular exercise is one of the best ways to stay healthy and fit. It can also help prevent many diseases such as heart disease, diabetes, high blood pressure, obesity, osteoporosis, arthritis, depression, anxiety, stress, back pain, neck pain, insomnia, and more!
But if you are new to working out or just want to start off slowly, it may be difficult for you to find time to go to an actual gym. Luckily there are some great options available that allow you to work out from home without leaving your house.
These programs will give you all the benefits of going to the gym, but they're much easier on your wallet and schedule. Here, we'll discuss popular types of workouts that you can do right from your own living room. If you want even more help with working out from home go to traningscentralen to learn more.
1. Cardio Workouts
Cardiovascular exercise improves cardiovascular health by increasing endurance, strength, flexibility, coordination, balance, and aerobic capacity. This type of exercise includes running, walking, swimming, cycling, dancing, rowing, jumping rope, playing tennis, basketball, soccer, volleyball, cross-country skiing, hiking, jogging, stair climbing, elliptical machines, stationary bikes, and other activities that increase your heart rate.
The American Heart Association recommends doing 30 minutes of moderate-intensity cardio five times per week for optimal results. If you're looking for something easy to get started with, try taking walks around the neighborhood instead of driving everywhere. You don't even need any equipment; just wear comfortable clothes and bring along water bottles.
2. Strength Training
Strength training builds muscle mass and helps improve bone density, which reduces the risk of fractures later in life. Strengthening muscles increase their ability to contract and relax quickly, helping them function properly throughout our day. This kind of activity strengthens bones, ligaments, tendons, joints, and connective tissue when done correctly.
There are several forms of strength training, including weight lifting, resistance bands, bodyweight exercises, calisthenics, yoga, Pilates, tai chi, stretching, core strengthening, and others. Some people prefer to use free weights, while others like using elastic tubing or resistance bands. Regardless of the method used, make sure to warm up before starting each session and cool down after completing your set.
3. Balance & Flexibility Exercises
Balance and flexibility exercises strengthen muscles and improve posture. They also reduce the likelihood of injury when performing physical tasks. For example, standing on one leg requires strong hip flexors so that the knee joint doesn't bend too far forward.
Stretching tight hamstrings allows us to sit comfortably during long periods of sitting. In addition, these kinds of movements help maintain good alignment through daily movement. Many people think that only older adults should perform balance and flexibility exercises because they believe that younger individuals can safely complete certain moves.
However, research shows that young athletes who regularly practice balance and flexibility exercises experience fewer injuries than those who skip these important components of fitness. So whether you're 20 years old or 80, you can benefit from incorporating balance and flexibility into your everyday lifestyle.
Equipment required to get started
You will need some basic items such as an adjustable bench, dumbbells, kettlebells, medicine balls, stability ball, foam roller, towel, mat, jump ropes, ankle weights, and/or sandbag.
1. Dumbbells
These come in many shapes and sizes but generally weigh between 2 pounds and 15 pounds. Use light weights if you want to tone specific areas of your body. Heavyweights work out more overall muscle groups.
2. Kettle Bells
A kettlebell is similar to a traditional dumbbell, except it has handles attached to its end rather than solid metal. It's great for working all over your body without having to hold onto anything.
3. Medicine Ball
Similar to a softball, a medicine ball weighs anywhere from 1 pound to 10 pounds. Throw it against a wall or toss it across the room to build upper body power.
4. Stability Ball
Also known as Swiss Balls, these are large inflatable balls designed specifically for exercise. You'll find them in most gyms and health clubs. The stability ball works well for improving lower back mobility and reducing stress on the spine.
5. Foam Roller
This tool provides deep pressure massage therapy by rolling along with various parts of the body. Rollers are available in varying degrees of firmness depending on where you plan to apply the pressure. Rolling improves blood flow, relieves tension, and promotes relaxation.
6. Mat
If you don't already own a gym membership, consider purchasing a mat instead. Mats provide cushioning underfoot and prevent unnecessary wear and tear on floor surfaces.
7 Jump Ropes
These rope-like devices allow you to do high-intensity cardio workouts indoors. Simply stand next to the rope and swing both legs simultaneously until exhaustion sets in.
8. Ankle Weights
These small rubber discs attach to the bottom of your feet and increase the amount of force exerted when walking.
Benefits of exercising at home
Exercising at home offers several benefits, including convenience, privacy, cost savings, and time management. Here are just a few reasons why you might choose to train at home:
- Convenience
When you live alone, there may be times when you simply cannot make it to the gym. Or maybe you prefer not to drive to the gym every day. With home workouts, you can fit in your favorite activity whenever you feel like doing it.
- Privacy
Home workouts offer the opportunity to focus solely on yourself while avoiding distractions. No one else needs to see you sweat! Plus, no one knows exactly what kind of shape you're in unless you tell them.
- Cost Savings
Gym memberships often require monthly fees, which add up quickly. At home, you can save money by choosing activities that won't break the bank.
- Time Management
Many people struggle with finding enough hours each week to squeeze in their fitness routines. By scheduling regular sessions into your daily schedule, you can ensure they happen even if other obligations get in the way.
Disadvantages of exercising at home
While many advantages come with exercising at home, there are also some disadvantages associated with this type of workout regimen. Some of the drawbacks include:
- No Accountability
While you will likely receive feedback from friends and family regarding your progress, you won't necessarily know whether those comments are positive or negative. In addition, others who aren't familiar with your personal situation may judge you based upon appearances.
- Lack Of Variety
Since you're working out without any equipment, you won't experience the same variety of movements as you would during an actual class. As such, you may become bored after only a short period.
- Limited Space
Most homes lack adequate space for proper weight lifting. Therefore, you should avoid using heavy weights since they may damage furniture and cause injury.
Conclusion
Beginner workout at home is essential because we all want to look good, but most people don't have much time to exercise regularly. So this guide should help beginners to start with a workout routine at their house easily.
About The Author
stash member Nicki Jenns
Nicki Jenns is a healthy eating and world news expert, motivational speaker and author. She is passionate about the impact of health and family issues. contact me on nickijenns@gmail.com