Putting together a home exercise program can be a little bit scary if you don’t have a clear set of goals laid out in front of you. Be practical and set out to improve upon your current fitness level by making adjustments in minor steps. Don’t try to do everything all at once.
It is best to start with a 5 day workout routine with three days of weight training that focuses on working the body as a whole and two days of some form of cardiovascular conditioning. Recover and rest with the two days off in the program.
The home fitness program you put in place will be the foundation that provides greater fitness in the least amount of time with better results. You should be exercising in the most effective way possible to burn the greatest amount of calories in a short period of time, while getting functional strength that can be used in everyday activities.
Building up Flexibility
Stretching should be at the forefront of your home exercise program because improved flexibility increases performance and reduces the risk of injury.
Gaining flexibility from a basic stretching routine helps the joints move through a full range of motion and increases blood flow to the muscles.
Two types of stretching to consider when putting a fitness plan in place are Static stretching, extending a muscle to its farthest point and holding the position and Dynamic stretching, taking specific movements and using momentum to extend to a precise range of motion.
Work the whole body when doing a stretching routine and use your better judgement as to how long to hold a position. Stretching should not be painful, do what you can and you’ll see improvements in your flexibility over time.
There are a variety of options to choose from when adding cardiovascular training to your home exercise program. Pick activities that will be fun and enjoyable, don’t be scared to change it up and add variety to the routine.
The home fitness enthusiast has an endless amount of machines to pick from to build up their endurance. Treadmill, elliptical trainer ( Tony Little Gazelle edge ), and rowing machines are all excellent options and each one has its place in a good workout plan, but don’t forget that walking and running are just as good.
The total amount of time spent on conditioning will depend on the level of endurance and desired outcome. A good guideline to go by is 2-3 times a week with a minimum time per workout of 30 minutes. If you are a beginner, do what you can and build up your conditioning to get to your desired time.
Weight training is a great way to build up strength and muscular endurance. As you progress with lifting weights, your muscles will get stronger and increase in size. A weight training home exercise program will revolve around the number of sets you do and how many repetitions of each movement.
When first starting out, begin with the basic 3 sets of 8 repetitions for each area of the body being trained that session and use 70% of the maximum amount of weight you’re capable of lifting. Use correct form when performing the techniques to get the most out of the movement and prevent injuries.
A good weight program requires very little equipment. You can get by with a barbell and weights and a good set of Weider adjustable dumbbells. The program should hit all the major muscle groups and focus on full body movements to build up functional strength.
A basic home exercise program starts with the fitness enthusiast coming up with a few good home gym ideas and putting them into practice. Make adjustments as you see improvments in your fitness level. Some of the best programs put into place revolve around having fun.
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