Most people assume that starting an exercise program or working with a personal trainer means they need to join a gym. For many, this is a difficult proposition due to time constraints, intimidation or budget. The great news is by organizing a plan, you can get a fantastic workout that incorporates all the necessary components of a well-rounded program in your own space without expensive equipment.
ESTABLISH ACCOUNTABILITY
The first and most important component of a successful in-home program is accountability. Finding a way to make sure you are consistent with your workouts is simple; for many, adding an hour to workout to their calendar keeps them on track. Additionally, writing down a goal, such as “I will do strength training at 5:30 on Monday and Wednesday each week,” can aid in concrete decision making.
CREATE A WORKOUT PLAN
Once you establish a plan for accountability, the next step is figuring out what your workout will consist of and what tools are needed to accomplish your goals. Typically, a plan meshes cardiovascular and strength training. The cardiovascular piece is usually the easiest to establish. Walking, biking, climbing stairs or anything that increases your heart rate for 20-30 minutes improves your cardiovascular health and burns calories. Utilizing a steps tracker is motivating for many people.
The missing piece in most fitness programs it strength training. Ditch the old misconception that strength training will make you bulky, and remember that while muscle weighs more than fat, it is more compact, will give you the lean and defined look you desire, burns more calories when the body is at rest and improves bone density. Try to look beyond the scale and pay attention to how your body looks and feels and how your clothes fit.
UTILIZE RESOURCES
Everyday objects and your bodyweight are great tools to utilize when strength training. If you don’t have dumbbells, use half-gallon and gallon milk jugs as weights (roughly 5 and 10 pounds when filled with water). Buckets filled with water can mimic the movement of a kettle bell, and bags of flour suffice when completing weighted leg exercises.
If you are inclined to purchase some small items, exercise bands with handles, medicine balls, small dumbbells, balance discs, foam rollers or stability balls come in handy and are affordable. Performing bodyweight exercises (without anything but your own weight) are a great way to get into great shape. Simple exercises such as squats, lunges, step-ups, push-ups, pull-ups (yes you can!), triceps dips and plank variations utilize your entire body and are doable anywhere! These exercises are considered “functional” exercises because they require your muscles to work together in a way that you move in everyday life at home or work. When you combine movements like squats with a shoulder press or lunges with biceps curls, you are using both upper and lower body muscles and joints at the same time. Combining movements increases your ability to perform well in many situations, improves your reaction time, and emphasizes core stability.
The possibilities are endless, but needn’t be overwhelming. Decide on a few simple exercises, one or two for each body part. Start slowly and over the course of a few weeks, increase the number of repetitions, length of time and add a new exercise or two each week. Make sure you challenge yourself, but don’t go overboard. Most importantly, make sure you are performing your exercises properly. Be aware of the muscles you are working and make sure you are not feeling pain in your joints. If you are unsure about the proper form, invest in an hour with a certified personal trainer or coach. Track your progress by taking some simple measurements or number of repetitions. You will be amazed at how quickly you progress!
Elisa Dely is a Certified Personal Trainer with nearly 20 years of experience and Co-owner of Genesis Fitness and Wellness, an in-home, on-site personal training company. www.genesisfitwell.com
