6 Tips For Working Out At Home
If you train at a gym or take exercise classes regularly, chances are you’re facing a challenge during the coronavirus pandemic because gyms and facilities have been mandated to close.
Without access to facilities, equipment, and the overall gym community, it’s still possible to get a great workout while staying home. You already have the most important training tool: your body weight. With these six tips and tricks from EAT SMARTER, you can turn your own four walls into a home gym.
1. Get motivated
Often times, if you’re working out regularly at a gym, with a running club, or at a fitness studio, there are people who belong to that community who keep you motivated and accountable for working out. So, how can you motivate yourself to work out alone?
Plan your workouts like you’d schedule an important appointment. Change into athletic clothes; don’t stay in pajamas or sweatpants. Compile your favorite upbeat music on a playlist that will energize you during your workout.
2. Warm up
Whether you’re at the gym or home, a little warm up is important. A warm up improves coordination and mobility while stimulating the cardiovascular system reducing the risk of injury. Do some mobility exercises like taking a leisurely walk around the block, jumping rope, or climbing stairs. You might also want to incorporate some dynamic stretching using a resistance or a therapy band.
3. Create space
In order to work out at home, you’ll need some space. Test out the area you’ll be using before getting started to make sure there’s enough room to jump and stretch, that way you don't have to interrupt your session to move furniture around. Also, be sure to keep a towel and water at the ready.
4. Get creative
In the gym there is a wide range of equipment and devices to use for your workout. But at home, you’re required to get a bit more creative, unless you already own a kettlebell, dumbbells,and a pull-up bar. Bottles filled with water can replace dumbbells, or a mineral water six-pack can be a heavier option.
You could also fill a travel bag with rice or books and hold it while doing lunges or Bulgarian split squats. In addition, you can incorporate a sofa, stool, door frame or wall in a workout. For example, a 60 seconds wall sit.
5. Vary exercises
Monotony can kill motivation, so it’s important to switch up exercises and increase intensity. For example, wall push ups (push-ups against the wall) or modified push-ups (push-ups on the knees) are suitable for beginners. For more of a challenge, upgrade to regular push-ups and challenge yourself to lower your body to the floor for 4 seconds, hold tension on the floor for 2 seconds and quickly push body off the floor in 1 second.
6. Keep a training diary
Log your training sessions as a way to keep track of exercises as well as your progress. You can also create challenges with friends or share your workouts with your social media community.
Knowledge to go
A workout at home can bring balance to the stresses of everyday life — especially when gyms are closed. Fixed training times, sportswear and music can help build motivation, while a little warm up prepares you physically and mentally.
By making room at the beginning of a workout, you don't have to interrupt your training to move furniture pieces around. Bottles or travel bag can be used as additional weight, and a sofa, stool, door frame or wall can be used to create resistance or support body weight. By implementing a variety of exercises and writing down your progress in a diary, you will become motivated for the next workout!