Home Fitness Training.
The Self Motivated Approach.
I’ve been involved in all elements of training for the last 35 years. I have trained, competed and coached at International level. I am very passionate about all aspects of training and as such I love sharing my knowledge.
In order to enhance our health we will take our body through a number of stages. This usually means training, eating well and getting loads of rest. When It comes to training this can be done in various ways and in various places. For some a family approach is often taken and a home fitness training programme is put in place, usually with some or all members taking part.
This suits a majority of people but depending on your own physical needs and drive, you might need someone standing over you, shouting out instructions and pushing you every step of the way, is your thing?
Home Is Where The Heart Is.
When training from home, all the basic things still apply and don’t forget it. Safety, safety and safety!
- Have you spoken to your Doctor?
- Do you have a safe environment to train in?
- Do you require any equipment?
- What are your goals?
These are basic questions that you do need answers to before you begin. Now that they’ve been addressed its time to move forward. Training from home or anywhere else should always start with a gentle warm-up, a minute or 2 of skipping should do the trick. The reason for this is to raise the heart rate and prepare the body for exercise. Our bodies are like machines and unique to each individual. As far as a warm up goes, you should take things steady and work at your own pace.
There’s no rush, make this a life style change and enjoy the experience. The time this takes will depend on your health, if you consider that your maximum heart rate should be between 50 and 70% during exercise.
The basic calculation is 220 – your age.
(IE. 220 – 40= 180 maximum heart rate)
Once you’ve achieved this goal I would always insist on a little stretch, Stretching routines can be quite complexed but if you start with simple shoulder stretches, then hamstrings and quadriceps. (This can be done by placing a leg on a stair for your Hamstrings and for your Quadriceps try standing, bending one leg behind you and grabing your ankle. Continue to pull it towards your Gluteus Maximus A.K.A your bum). This should be a slow process, pain should never be felt. Stretching should create a dull ache rather than pain.
What Are You Made Of!
Now its time to dip/push a little deeper. Do remember we are all unique, you’re not Mo Farah or Usain Bolt. If you adapt this way of thinking you will hurt yourself! If your goal is to lose weight then we need to raise your cardio level, for this you will need you to sprint in 3 bursts of 30 seconds, with a 10-second break in between. Sweat will be dripping from your brow and your body will be screaming at you but we will only get out what we put in.
You could also throw in some jumping jacks, again working on 3 x 30 second bursts or skip for approximately 2 minutes depending on your fitness level.
Please remember you are unique and you must always consider your limitations!
Keeping your workout simple and fun, that is the key to success. Rome wasn’t built in a day and you shouldn’t expect changes overnight. I always believe you should listen to your body, do this and you’ll achieve more in the long run. Squat thrusts are another simple exercise that can be done by any home warrior, it doesn’t require much space and the achievements can be great.
This requires you to get into press-up position and pull both legs forward, so that your knees pass or meet your elbows and then back out again so your legs become straight. This can also be done in an alternating way, where one leg comes in and the other goes out! Again work within you boundaries but push it, using 3 x 30 seconds guide until you feel stronger and fitter before you increase it.
Fire In The Hole.
It takes a special person to keep reaching higher and higher limits and not many people can do this, so if you’re able to hit target, after target then you’re in a minority. You deserve a big congratulations!
What if your goal is to tone up? If this is the case your training would need to be tweaked in a few ways. I would encourage you to change your home fitness training in a few ways.
- Use strength exercises.
- Target different major muscle groups.
- Focus on your diet.
The changes here can be very small but the benefits will be great!
When it comes to toning up, strength exercises are the best and because your training regime is being undertaken from home its ideal. The next best thing would be to use some free weights, but not many people have this option and if you’re new to exercise I wouldn’t advise it. Leave the weights alone until you’ve established a good level of fitness and then start with light weights and high reps. At this stage I would advise you to use simple exercises such as Squats, Bicep curls, Dips, Press ups and Lunges.
They are easy to perform, no weights are needed but can be used if required. These exercises will help target your thighs, chest, bum and arms. These are areas that women and most men will target in their daily workout routine.
The Home Straight.
Wow! You’re almost there!
Every training routine should have a warm up and a cool down. This is very important! I would also like to say everyone will have their own ideas and methods, I would like to point out that I’m not saying anyone else’s is wrong, this is just my opinion and one that as worked for me.
Back to you!
Stretch down slowly, using things around you, a leg on a stair is easy and also offers safety for balance. This little stretch is for
your Hamstrings. Don’t forget your Quads A.K. A Quadriceps, standing upright and using a wall or surface for balance bend a leg and grab your ankle, pulling your heel towards your bum to give it a well deserved stretch.
With most of your major worked muscles stretched its time to kick back and plan some rest and food!
Please Forgive Me!
Home fitness training isn’t easy and I’m not going to lie. If you’ve taken my tips on board and pushed hard, remembering that you only get out what you put in, your body is going to hate you for the next few days!
My only words of comfort is that it will pass, so give it time and don’t panic.
You will feel like you’ve been hit by a bus but that’s a good thing – honest, you’ve put in 100% and you’ll get 100% out!
A big congrats to you. You are truly unique.
I have tried to help those of you who want to achieve a level of fitness by working at home. I hope I have given you enough to work with.
Please would leave me your comments and of course, I am here to assist you with any questions you may have.