Working out helps to keep your health up and it can even help your mood and confidence. However, going to the gym can be both expensive and inconvenient. Luckily, you can achieve a full and effective workout from the comfort of your own home.
What’s the Best Workout?
Many people want to work out on their own but aren’t quite sure how to make the most out of their workout. To give you an idea, we are going to take a look at the parts of a full workout and how you can meet each part of the workout in your own home.
During your workout, you should follow the following steps:
- Aerobic (A.K.A cardiovascular) workout
- Strength-building (A.K.A resistance) workout
- Flexibility workout
It’s absolutely crucial that you don’t start the main section of your workout without going through a full warmup. Without warming your body up, you risk getting an injury - such as a pulled muscle - during your main workout. For your warmup, you can do a combination of the following exercises.
A great way to start your warmup is just to stretch. This doesn’t have to be anything fancy. You can touch your toes, roll your neck, and stretch our your arms. The goal here is just to loosen up your muscles so you’re ready for a full workout.
Run a Bit
If you have a treadmill in your home, this is another great way to get warmed up for your workout. Now that you’re all stretched and ready to go, this run (or jog!) is meant to get your heart pumping which also helps warm your muscles up and get your nervous system ready for a workout.
A cardio or aerobic workout is a workout that gets the oxygen in your body flowing and gets your heart rate up. Technically, you could move your jog into a run and use that as your aerobic workout but that isn’t your only choice. Here are a few of your other options.
It might sound a little elementary school but jumping jacks can be an incredibly useful tool in your workout. The best way to use these is during a “cardio circuit.” In other words, use them between other cardio workouts. Instead of counting how many jumping jacks you do, do them for a certain amount of time. 30 to 60 seconds is a great place to start.
If you aren’t familiar, jumping jacks is the movement of standing with your hands at your sides and your feet together and then jumping to a position when your feet are in a wide position and your arms are over your head. These are a great choice because they can help you burn 100 calories in as few as 10 minutes!
A lot of home fitness can revolve around a drive to get this model of exercise equipment but you can workout with inexpensive tools as well such as a jump rope. In a cardio circuit, you should start off - much like the jumping jacks - with 30 to 60 seconds during your circuit.
Strength-building exercises, as you probably expect, are made to help you build up your muscle strength. These exercises can also help you protect yourself against injuries, burn fat, and boost your metabolism.
If you like a traditional workout, you can lift weights. The simplest weightlifting exercise you can do is a simple standing dumbbell curl.
To do this exercise, find a set of weights that suit you and hold on in each hand and hold them by your thighs, palms facing outward. Then, curl the weights up to your shoulders but make sure to keep your elbows tucked. Slowly lower your arms back down to their starting position.
Flexibility workouts are another rather self-explanatory label. These workouts are meant to help make you more flexibility. For this type of exercise, it is especially crucial that your warm-up included a few minutes of stretching - five minutes is a good goal to aim for.
Popularised by the Kardashians, Waist Trainers are quickly gaining popularity for their ability to help you hold your figure better and train your abdominal muscles through compression. 2-4 hours with these a day can help you to reach your goals, along with the right exercise and diet schedules, and are available here.
The best way to get a flexibility workout is to do a little yoga. Doing yoga will take you through a series of stretches meant to help increase your flexibility. These exercises may also have a specific focus such as stretches and poses that will help tone your core or even to help you relax.
If you aren’t sure how to do yoga, you don’t have to worry. There are plenty of sources - such as DVDs - that will help guide you through your workout. You can even find videos to guide you through online as well.
When you are done with your workout, you can’t just stop. To avoid risk, you need to ease your body back down to a state of rest. Much like a warmup, a cooldown isn’t meant to be intensive. You can accomplish an effective cooldown by taking some time to walk around and stretch.
Hi there, I'm Woodworking Pete Alman. I'm a former carpenter turned writer, and proud resident of Nashville, Tennessee. When not working on a project in my shed, I'm lifting weights or hanging out with my three dogs (Dobermans).