Not everyone has the opportunity to work out in a fitness club. Workouts at home can be just as effective as in the gym or in group workouts. It is enough just to acquire the necessary sports equipment. You can buy it, borrow it from friends or relatives. The main thing is to decide on the type of training.
Home strength training
You don’t need a lot of equipment to complete strength training at home. Two typesetting dumbbells and a barbell with a bench are enough. And if you add a fitball and a horizontal bar to this set, then your home will not be inferior to a gym. You will be able to progress in strength, improve endurance, build muscle and burn fat. Even two inlaid dumbbells are enough to work out the muscles of the whole body. Dumbbell squats, lunges, and straight-legged deadlifts will work your thighs and glutes. Bent over rows with two arms and one will work your back muscles. Pressing from the chest and raising the dumbbells while lying down will involve the muscles of the chest, the press up and raising the dumbbells while standing – the muscles of the shoulders, and flexion and extension of the arms will allow you to work out the biceps and triceps.
At home, you will be able to work out in a standard set and repetition mode and do circular fat burning workouts. However, buying a barbell, dumbbells, pancakes for them and a bench is not a cheap pleasure, but a good investment in your body and health if you plan to exercise regularly.
Video workouts
There are many video courses of famous trainers with a ready-made training program for people of different skill levels. Training with Jillian Michaels is popular. For most programs, two 2,5-4 kg dumbbells and a fitness mat are sufficient. Jillian Michaels is not the only coach. You can easily find activities to your liking – strength training, HIIT, aerobics, Pilates, yoga, dancing of all styles and even race walking.
Most of the programs are long-term in nature – designed for 4-12 weeks of regular training, but there are also some intensive express training. Video training will help improve the level of fitness in a particular type of activity. For example, video tutorials on yoga will make you flexible, but not faster, and training with light dumbbells will improve endurance, but will be useless for increasing strength and building muscle mass.
Cardio workouts at home
Cardio is the most affordable home sports option. This can be jogging in the morning or evening, cardio workouts, high-intensity interval training, or low-intensity bodyweight workouts. This requires no equipment other than a mat and a pair of sneakers to avoid damaging your ankle when jumping or running outdoors. For untrained people, brisk walking is a great alternative to running.
Everyone should do cardio, since aerobic endurance and an active lifestyle are the best prevention of cardiovascular diseases. But if you’re in the mood to burn fat, a combination of strength training and aerobic training is more effective.
TRX Loop Workouts
The TRX hinge is another great fit for sports at home. They take up a minimum of space, but they allow you to work out all muscle groups. Of course, untrained people have less exercise arsenal than people with good physical fitness. TRX loops at any level of training will give a noticeable load to the muscles of the core and deep muscles-stabilizers, which is the key to stability and reliable protection from injury.
Strengthening your core is a must in the early days of training, but TRX will not increase strength or aerobic endurance. With an increase in the level of fitness, you will have to include other types of physical activity.
At home, you can train competently and intensely, improve health indicators, increase your level of fitness and burn fat. The main requirement for any workout is to control the technique of performing the exercises.