With long working hours, busy lifestyles, and an increased cost of living, fitness trainers may increasingly opt to cancel their gym membership and begin fitness training at home due to convenience and cost. Much of the exercises performed at the gym can be replicated at home with some basic equipment. Additionally, there are free options for cardiovascular activities outside of the gym.
Resistance training at home
A basic body weight training routine can be composed without the use of any equipment. Such a routine would be composed of exercises such as the press up, squats, lunges, calf raises on a set of stairs, and so forth. Some imagination can go a long way in such a set up, with everyday items providing resistance for body weight exercises. For a much greater routine it would be wise to invest in a set of dumbbells for home use. Exercises which target the back, the shoulders and hamstrings can be executed, for greater variety and body stimulus.
For those with a set of dumbbells, the follow full body split could be followed:
| Day 1 | |
| Dumbbell squat | 10 reps x 3 sets |
| Standing dumbbell shoulder press | 8 reps x 3 sets |
| Bent over dumbbell row | 15 reps x 3 sets |
| Day 2 | |
| Rest | |
| Day 3 | |
| Body weight lunge | 15-25 reps x 2 sets (begin to hold dumbbells once repetition range is comfortable with body weight) |
| Press up | working up to 25 reps x 2 sets (increase number repetitions per set once the 25 repetitions is met) |
| Single leg bridge | working up to 15 reps x 3 sets |
| Day 4 | |
| Rest | |
| Day 5 | |
| Wide stance dumbbell squat | 10 reps x 3 sets |
| Narrow grip push ups | working up to 25 reps x 2 sets (increase number repetitions per set once the 25 repetitions is met) |
| Crunches | varied reps and speeds |
| Day 6+7 | |
| Rest | |
The above routine uses only dumbbells, and has a varied repetition range to reflect the goal of overall fitness and ability. Some exercises implementing the repetition range stated will require strength, whilst some may be more endurance based.
The above fitness routine is merely a sample, and a look around the web site will provide a plentiful supply of articles which offer different routines to follow depending on your preferences. Investing in more equipment for home use, such as a barbell set, and a weight bench, will ensure maximum exercise choice for a much more effective workout choice.
Cardiovascular activities out of the gym
Weather permitting, there are various free options including cycling, jogging, walking, tennis, football, and so on. An activity which increases breathing and elevates the heart rate, whilst being enjoyable, would be a suitable choice. Having a friend who also wants to get fit can be a big bonus, with an agreement to go jogging or cycling on so many days during the week. A fitness buddy can also be a great motivation tool.
Swimming is a great choice, with the cardiovascular system and all major muscle groups being exercised. Swimming is also low impact, which reduces risk of injury and makes it a suitable choice for almost any age group or ability.
Cardiovascular exercise would be best performed for a minimal of between thirty and sixty minutes, three to four times per week.
Benefits of home fitness training
- Reduced cost in comparison to gym training.
- Greater convenience for those with busy lifestyles due to no travelling time.
- Train at any time of the day, suiting your lifestyle.
- Privacy during exercise for those with low self-esteem.
- No waiting or sharing of equipment.
