Have you begun to move your workouts indoors? I know this has been the theme lately, but it is important you plan for seasons if you are going to be sucmcessful this year.
Many clients are able to workout at home, but are unsure of where to start. They buy some hand weights, maybe a video, and if they are really brave go for the infomercial special, which is often later used as a clothes rack. How can you avoid adding to your dust collection? In a word – planning.
It is much easier for most to create an effective strength training routine at home. It can be done on a limited budget, and can be accomplished in a short amount of time. Here are the things to consider when purchasing strength training equipment for home. First, what is your goal? Are you trying to build mass or lose weight? Are you trying to maintain? Is this equipment just for emergency use on those days where getting to the gym is not possible, or is this going to be your only source of strength training? These answers will direct your purchases. If you are looking for emergency use equipment, you can get by with little or no equipment depending on your program. This is where a professional can be very handy. A good personal trainer will help you design your program around your environment and make sure you are able to meet your goals. What a great Christmas present idea, one or two sessions can keep you focused. If you have equipment handy you will have no reason to miss a workout, however if you are using your home equipment just for emergency days you’ll want to make sure you have a good plan of action on non-emergency ones because you may not have enough to be effective over a long period of time.
Are you looking to do the majority of strength training at home? This can be a wonderful way to incorporate fitness into your life. It is a great way to role model healthy living for your children, and make fitness a family priority. Although, my children do not get to use my weights, they do workout with me using the same movements and many they create as they hop from step to step, mimic me, and learn about their own bodies. They are excited and interested in movement and habits formed early have a better chance of hanging on. Remember, the biggest factor in childhood obesity is parents. Help your children fight obesity – its never too late to start.
If you decide to strength train at home consider your current level of strength. How much can you easily lift now? Again, your goals are going to be important because they will dictate the progression of exercise, which will dictate how many weights you’ll need and how heavy they should be. What kind of space will you be able to dedicate to your workouts? Do you have room for a bench or ball? Do you have storage for different sized dumbbells? Will you dig equipment out of a closet or from under a bed to actually complete a workout? This is the big question! Will you do the workout? Once you know the answer to these questions you can begin to create space and build your equipment choices for your complete home strength workout.
As you begin to contemplate your goals for health look closely at your choices. There are many options for your fitness. You just have to be willing to move!
One of the biggest problems my clients face when choosing to move workouts indoors without cardiovascular equipment is keeping their heart rates up over a period of time. At home they get bored easily and in other locations they may not be able to move fast enough long enough to really be effective. An easy way to reach your cardiovascular workout goals, keep from getting bored, and fit your routine inside is interval training.
In addition to cardio work, interval training can be strength training as well, giving you two workouts in one, as in the case of a super circuit routine. The trick is to watch your heart rate and set enough cardiovascular stations in between your strength moves to keep your heart rate up appropriately. It is not advisable that you lift the weight much faster than two to four seconds up, pause, and lower at the same rate. Lifting faster can increase your risk of injury and is likely to create an element of physics rather than your muscle in the movement. You could lift slower which challenges your muscle and mental focus differently and may be effective if you can maintain your elevated heart rate with enough cardiovascular stations.
When deciding how to move cardiovascular work inside it is important to consider your budget, what if any equipment you may need, the location you wish to workout in, your safety, and if you can realistically reach your cardiovascular needs in the new location. How will you retain your motivation as the activity becomes repetitive, and will you continue to push yourself as you become accustomed to the activities? Will you do a form of interval training, if so where and how will you get it done? Get creative – there are many options in our community for becoming active, even in the darkness of winter which is approaching, even if slowly.