Break a sweat to the beat of an in-home workout
BY DOMINIQUE DEL GROSSO
Lace-up your shoes, throw on some workout gear, turn up the tunes and bust a move to an in-home workout.
An in-home workout can be an easy, cost-effective way to shake up your workout routine or be the impetus to jump on the path to a healthier, fitter you.
Although most people visit their local gym or hit the trails to achieve a better body, using items around the home can reinvent your training regimen by awakening your mind, boosting your heart rate and breaking a sweat.
Starting an in-home work regimen is as easy as using the items already in your home. These items include: a chair, just one stair or multiple flights, counter tops, end tables, coffee tables and your own body weight.
Angie Schumacher, a certified fitness professional and owner of Fit Chick Express in Longmont, says an in-home workout is a snap, no excuses necessary. “You don’t have to travel anywhere. You can do it whenever you want. It’s flexible and it’s free,” she says.
Scott Sayers, a certified personal trainer and director of sales and marketing at Canyon Personal Training and Fitness in Longmont, says raising your heart rate and increasing muscle mass can help prevent future injury and slow the loss of balance, strength and flexibility as you age.
“Functional training specifically helps you in your everyday life, like picking things up off the ground, breathing and day to day activities,” he says.
Resistance Training
For some resistance tips, Schumacher and Sayers recommend starting with some basic exercises. Before you get started, doing some online research about specific exercises can help you to understand how to execute the movement.
• Hip extensions — Lay on your back with knees bent, placing your feet firmly on the ground. Engage your backside and hamstrings, placing your weight on your heels and lift your pelvis off the ground. Return to starting position, and continue with three to four sets of 10 to 12 repetitions.
You can increase the difficulty by elevating your feet and placing them on a step, chair or an end-table.
• Push-ups — You can modify these by tucking in your knees for a beginner stance or for more difficulty, place your feet or hands on a table, chair or step, increasing and changing the angle of the body. Try for three-to-four sets of 10-to-12 repetitions.
• Plank — Lay, stomach down on the ground. Lift your body up while simultaneously resting on your forearms, with hands clasped, and on the tips of the toes. Keep your body in a straight line by engaging your backside. Hold the position as long as you can and work up to one minute for three to four sets.
Cardiovascular Training
Without any equipment, cardiovascular training in the home is not as hard as you may think. You can walk or run up and down stairs. You can also do jumping jacks, which engages your whole body in the process.
Peaks and Plateaus
Maintaining motivation is one of the biggest obstacles for anyone because lull periods and plateaus are inevitable.
Finding motivation can be difficult, but identifying the reasons behind why you work out can help you maintain a centered focus, Schumacher says. It’s important to revaluate your goals. “Sit down and really figure out the ‘why.’ Why do you want to make the changes, and what are your reasons? Once you find the ‘why,’ it motivates people to keep doing what they’re doing,” she says.
Make sure that you’re realistic about your goals, too. Be realistic about your body. “That’s what it (working out) is about, it’s about small changes and small steps,” she says.
Equipped for Fitness
Dial up an in-home workout with equipment suggested by Scott Sayers and Angie Schumacher
For functional training: Core, balance, resistance and flexibility
1. Dumbbells — The weight of dumbbells depends on the person.
2. Resistance bands — There are three-to-five levels of different types of resistance, categorized by color. Purchase three resistance bands: light resistance, medium and hard resistance.
3. Stability ball – These balls can be small or large, depending on a person’s height. To find the proper size, sit on the ball. Your knee bend should be at a 90 degree angle.
4. Bosu – This is a half stability ball, flat on one side and a round ball on the other. It’s a great way to turn-up the daily workout as you must maintain your balance while engaging your stabilizing muscles and core.
5. Medicine ball — This is a versatile tool that can be used for abdominal exercises.
For cardiovascular training: Hike your heart rate
1. Jump Rope — It’s an affordable option that will elevate your heart rate quickly.
2. Treadmill — It’s the old favorite for many. If limited space is an issue, look for a treadmill that folds up and can be easily stored.
3. Elliptical trainer — This machine has less impact on the body.
4. Stationary bike — One with resistance provides a better workout.
5. Rower — This machine is great for a whole body workout.
Online Resources
• http://www.bodybuilding.com/
This is a reputable website with videos, diet tips and explanations of exercises.
This website offers exercise and diet tips.
• YouTube
Be cautious. It can offer both good and bad instructional information.
