Tips for working out at home
1.Create a designated space for your workout.
Pick a spot in your home that is designated for working out. It's best not to exercise in places where other people might come and go. This space can also be used to store home workout equipment so you never have to go searching for something. If you don't have a designated space, create one. You only need enough space for an exercise mat or a towel. When you clean your space, store all the items together so everything is easy to find and set up for the next workout.
2.Have a designated workout time.
When you're at home, it's easy to think about all the things that need to be done other than working out. Laundry, dishes and cleaning can keep you from starting your workout.Schedule a specific time within the day for your workout to help eliminate distractions.
3.Don't worry about not having all the equipment.
Some people struggle to get started with an at-home workout routine because they don't have much, if any, equipment. Household items such as soup cans, laundry detergent or a backpack filled with books can be a great way to add resistance. You can do the same exercises as you would with traditional dumbbells. You can use household items to perform movements such as squats, back rows, shoulder press and many others. If you don't have items around the house that are heavy enough for the exercise you're performing, simply perform more repetitions of the movement.
4.Use apps, devices or streaming services.
If you haven't started an at home workout because you're not sure what to do, try utilizing an app or streaming service. There is a wide variety of workout platforms, both free and subscription based, to fit your goals. Nike Training Club features new daily workouts and right now the premium version of the app is free to everyone. PopSugar Fitness has a selection of free at-home workouts on their website and they also have a YouTube channel. The app Workout: Gym Routines Planner is another great resource that will build a custom workout plan in a matter of two minutes - even if you have no at-home equipment!
5.Include multiple elements of a workout.
Each workout should start with a warm up and finish with a cool down. Warming up helps your body get ready for the workout by slowly increasing your heart rate, breathing rate, and warming up the muscles.
A warm up should last 5-10 minutes and can consist of walking, marching in place, dynamic stretches or movements from your main workout performed at a slower intensity. The middle portion can be spent on cardio, strength or flexibility exercises.Adding multiple elements to your workout, or changing the elements throughout the week, can help to keep the workouts exciting.
A cool down helps your heart rate and body temperature return to the normal resting state. A cool down should last about 5 minutes and is a great time to perform stretches. Hold each stretch for 10 to 30 seconds and focus on deep breathing.
Provided by: Audrey Bennett, Certified Personal Trainer (CPT) and Certified Health Education Specialist (CHES)