The world today is busy trying to catch up to the time that has been lost to the pandemic. Of course, inflation does not help the situation either. Many individuals cannot afford the expensive gym memberships. Which is why at home workouts are ideal, they save time, money, and offer all the physical and mental health benefits. We will help you get ready and create the best at home workout routine that you will look forward to.
In order to acquire a healthy lifestyle, fitness and workouts have a vital role to play. It is not only good for your physical well being but even your mental health. But with a busy schedule and no knowledge of where to begin, you ultimately lose motivation
A basic at home workout plan can help you get the extra push you have been looking for. So, without any more excuses, we will delve into how you can create the best home workout program and start your journey to better health.
Preparing for Your At Home Workout
Any fitness journey whether it is at the gym or at home begins with preparation. So, before you dive into exercises, it is crucial to set up the right environment and the mindset.
Choose a Specific Area
The first thing you will need to do is have a dedicated workout space. This will help you compartmentalise things.You can use a spare room, or even corner of any space that is empty around your home, if you want to go all in, you can even go outside in your balcony or backyard. The space should be clean and should have enough room for you to be able to move around easily.
Remember to also select a space with the least amount of distractions.Quiet areas away from busy parts in your home will work. The surface should ideally be non slip, if you have hardwood floors or tiles, a yoga mat is perfect for comfort and safety. An underrated factor is ventilation, you will go out of breath if you are just getting started, so a well ventilated area will do wonders for your workout session.
This dedicated area will help you get the motivation you need serving as a physical reminder of your fitness goals.
Setting Goals
Realistic fitness goals will become the foundation of your exercise routines. These goals give the motivation, direction, and a target for success. The goals have to be achievable and tailored specifically to your fitness level and lifestyle. If unrealistic goals are set up, they will ultimately lead to frustration and demotivation.
How to Set Achievable Workout Goals
Start Small
Start with manageable goals to contribute to a bigger objective such as an aim to do three full workout sessions three times a week.
Be Specific
Vague fails are difficult to complete, so aim to set specific targets such as 20 pushups without stopping or running for 10 minutes without breaks.
Make it Measurable
Measurable goals help you track your progress easily and stay motivated.
Adjust with Progress
You should adjust your goals as you progress. Once your fitness level increases, your goals should progress with it too. This will ensure your workouts remain challenging and engaging.
Celebrate your Achievements
Celebrate when you reach or accomplish your goals. This reinforcement maintains motivation and helps you set new targets.
By carefully selecting your workout space and setting realistic, achievable goals, you are laying a strong foundation for your at home workout program. These initial steps are crucial in fostering a sustainable and enjoyable workout routine that contributes to your overall well being.
Home Workout Routine Creation
When you create a home workout routine it is essential to consider different types of exercises that consist of warming up, cardio, strength training, better balance, and flexibility. This section will guide you through each component, ensuring a balanced approach to your workout sessions.
Significance of Warm Ups
Warming up before exercising prepares your body for physical activity. It gradually increases your heart rate and blood flow to the muscles, as a result the risk of injuries is reduced and your performance also increases. A good warm up also mentally prepares you, giving you better focus.
Here are some simple warm up exercises that will help you before your workout sessions.
On the spot marching
Begin by marching for one to two minutes at the same spot to increase your heart rate and blood flow to your muscles.
Arm circles
Extend out your arms to the sides and move them in circles, slowly increasing to larger circles. This will warm up your shoulders and upper body.
Leg swings
Grab onto a chair for support and slowly swing one forward and back, then switch to the other leg. This will warm up the hip joints and leg muscles.
Bodyweight squats
Perform a series of ten to fifteen squats to engage your lower body and core, allowing your muscles to prepare for intense activities.
Cardio
Cardiovascular exercise consists of continuous, rhythmic physical activity that increases the heart rate and gets it to the ideal heart rate zone. This can be highly beneficial for your heart's health, calorie burning, better stamina and endurance.
Here are some examples of Cardio exercises that can easily be performed at home without the need of any equipment.
Jumping Jacks
This offers a full body workout that increases your heart rate.
High Knees
Simply run in place while lifting your knees as high as you can.
Burpees
A combination of a squat, push up and jump into one, this is a high intensity exercise.
Mountain Climbing
Mimic a climbing motion on the floor, switching legs while you are supporting your weight in a push up position.
Strength Training and Overall Health
Strength training is essential for individuals who want to build muscle mass. It also improves bone density and boosts metabolism. Ideal for weight management, you will also notice yourself perform better in your daily life as tasks become easier to perform.
Here are some bodyweight exercises that target different muscle groups.
Upper Body
Push up and tricep dips target your chest, shoulders, and triceps.
Core
Planks and sit ups result in strong abdominal and lower back muscles.
Lower Body
Lunges and squats are great for engaging your thighs, glutes, and calves.
Balance and Flexibility
Exercises for flexibility and balance will create a well rounded at home workout routine. These exercises help with joint mobility, reduction in injury risks, and better athletic performance. You can also expect better posture and muscle coordination from these exercises.
Here are some balance exercises and stretches you can add to your at home workout program.
Balance Exercise
Single leg stand and Heal to toe walk. The Single leg stand involves your standing on one leg and holding that position for 30 seconds, then switching to the other leg. The heal to toe walk consists of you walking in a straight line, placing the heel of one foot directly in front of the toes of the opposite foot.
Flexibility Stretches
Harsting stretch consists of you sitting on the floor with your legs extended, then reaching forward towards your toes. The second stretch is the shoulder stretch, you bring one arm across your body, and use the other arm to press it towards your chest.
A diverse at home workout program will include all of these exercising essentials. This variety will ensure you do not get bored of your sessions and you target all parts of your body.
Home Workout Schedule
You have to create a balanced workout routine to achieve your fitness goals. A routine allows you to really get into that mindset of being healthy. You can create a balanced weekly plan that matches your specific routine.Things to keep in mind would be to mix it up resulting in a well rounded workout session. Remember to include rest days, which will allow your muscle to recover if need be and prevent burnouts.
Flexibility should be considered, life is unpredictable and there will be times when you might need to adjust your plan. So always be willing to switch days around as needed but try to stay consistent with your overall weekly goals.
Stay Motivated
Motivation is essential for long term results and success of any fitness journey. So you can use motivation tricks to keep yourself on track. Use fitness apps and compete with others on those apps.Second thing would be journaling, a workout journal where you note down your exercises, feeling and improvements overtime will also help build motivation.
You can also join online forums, there are some really great fitness communities out there which can really help you.
You can stay healthy physically and mentally without having to go out of the comfort of your home or make any financial investment. The few things you will need on this journey will be motivation, determination, and consistency. Start with what you have, focus on gradual improvement, and be on your way to a healthier you.
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