Most people getting serious about working out would probably sign up with a gym for their exercise needs. However, there could be another option? You could learn how to start working out at home and get the same or better results.
You can get your own home gym for yourself and your family, and make life easier. No expensive gym membership, no trips to the gym, and no worries about other people’s germs?
Not to mention the convenience of working out in your pjs and watching a movie. There’s a ton of reasons, working out at home is the best way to start getting in shape.
What To Know When You Start Working Out At Home
If you’re new to exercise and workouts, the following information can help you know how to get started safely with the results you desire.
Two Types of Exercise
There are aerobic exercises and anaerobic exercises, and they require different kinds of equipment.
—Aerobic exercise burns fat. That would appeal to you if you’re into losing weight, or maintaining a healthy weight. Aerobic exercises at home are easy on this equipment.
—Anaerobic exercise for strength. It builds muscle and is important in your overall fitness and well being. These machines can be either aerobic or anaerobic, and could be the best workout at home.
However, you have to be careful when you exercise. If you predominately do anaerobic exercises you will build lots of muscles and probably look quite fit, but your body as a whole may not be all that healthy.
Here’s the Wikipedia definitions:
- Aerobic exercise is physical exercise that intends to improve the oxygen system. Aerobic means “with oxygen”, and refers to the use of oxygen in the body’s metabolic or energy-generating process. Many types of exercise are aerobic, and by definition are performed at moderate levels of intensity for extended periods of time.
- Anaerobic exercise is exercise intense enough to trigger anaerobic metabolism. It is used by athletes in non-endurance sports to promote strength, speed and power and by body builders to build muscle mass. Muscles trained using anaerobic exercise develop differently compared to aerobic exercise, leading to greater performance in short duration, high intensity activities, which last from mere seconds up to about 2 minutes. Any activity after about two minutes will have a large aerobic metabolic component.
You need to monitor your heart rate during exercise. A rule of thumb for your maximum heart rate is as follows:
- Men: 220 less your age.
- Women: 225 less your age.
Your goal when exercising should be to maintaining a heart rate of 70% of your maximum rate. However, during aerobic exercises your heart rate is typically higher than 70% of maximum.
Keeping up with your heart rate is easy enough with a heart rate monitor.
Breathing seems like the last thing to think about when you’re exercising, until you get started. If you’re working enough to get your heart rate up, you will naturally need more oxygen in your lungs.
So, learning to breathe properly is key to getting the most from your workouts.
Reading it is simple enough, but you’ll need to stay conscious of your breath while exerting energy. The proper way to breathe is to:
- Inhale with muscle exertion. This may take some effort, because sometimes at first, it seems more natural to exhale. However, inhaling as you tense muscles and exert them assures the needed oxygen to your body at the right time.
- Exhale as you release the tension. Sometimes, especially if you’re lifting weights, you may actually blow out the exhalation as you release and relax.
- Do not hold your breath. This is most important! It’s easy to find yourself holding your breath as you exert with all your might, but that’s dangerous. It could make you pass out and damage organs.
Working out without proper nutrition is not only wasting your time, your regular exercise could be hurting your health and body.
Evidently there’s some reason you are considering exercise, and that’s normally either to:
- Lose weight
- Change your body
- Build muscle
- Improve your health
And the key to any one and all the above is proper nutrition. And sometimes, knowing when to eat?
Also, if you exercise on a full stomach, your body will not burn stored body fat, but probably only the calories you just took in… Your best advice is to work out in the morning on an empty stomach. This is one more reason for having your own home gym; it would fit most people’s busy schedules.
How Often To Work Out?
Schedule your exercises for Monday through Friday. It is OK to ‘take the weekend off’.
Your schedule should consist of a blend of aerobic exercises and anaerobic exercises; Monday, Wednesday and Friday – aerobic exercises, Tuesday and Thursday – anaerobic exercises.
A typical aerobic exercise session would consist of 5 minutes of stretching (very important), 20 to 30 minutes of exercise and 2 to 5 minutes of cool down.
An anaerobic exercise session would consist of stretching, 5 to 10 minutes of aerobic exercise for warm up, 2 sets of 20 of lifting or resistance machine for one set of muscles.
Do not rest more than 60 seconds between sets. Repeat for additional muscle groups for a total of 30 to 60 minutes.
Having your own home gym makes working out a lot easier. Once you know what it feels like to have your own home gym equipment you’ll never go back to getting a membership.
Some people prefer to bulk up and some prefer aerobics. If you’re into doing aerobics then you may want to invest in having a treadmill in your home gym.
If you are into bulking up then you will need home gym exercise equipment that specializes in building muscle groups.
At the end of the day you need to find which home gym equipment works best for you and start working out at home today.