There are many reasons why people would want to exercise at home. Some are uncomfortable about their body and their weight, others do not have enough time to visit the gym as often as they would like. There are also those who cannot afford gym membership. The good news is that it is perfectly possible to get a great workout at home. Find out why a home workout like p90x will help you to achieve awesome results.
The most important thing is to have a sufficient amount of space and privacy so that you can focus entirely on your workout and do the exercises safely and comfortably. You need free space which measures 6.5 by 6.5 feet. A slightly smaller space will do provided that you can lean forward while extending your hands and lie down on the floor and spread your arms to the sides.
Guarantee your privacy by choosing a workout time during which you will be the only person in the respective room of the house. Make sure that you will not be distracted by kids knocking on the door or your spouse asking you to do some chorus. One alternative is to work out with a partner who could be your spouse.
Clothing and Equipment
You will need a pair of trainers, preferably new ones as you will be working out inside the house. You need to wear a comfortable tracksuit or shorts and a t-shirt. Women will need a sports bra for maximum comfort. The whole outfit will not only get you in the mood for exercising but will give you maximum freedom to make all kids of movements.
There are plenty of exercises which you can do without any kind of equipment. However, it is a good idea to invest in some basic items which will allow you to perform a wider variety of exercises more effectively and safely. The first item that you need is a mat. That way, you can lie down to do crunches, sit-ups and similar exercises. You will also benefit from a stability ball, jumping rope, barbell and a basic set of dumbbells. If you decide to expand the range of exercises that you do, you can readily purchase more equipment which will come in handy.
There are two main types of exercises which you can do at home – cardio and strength training. While cardio exercises are good for calorie burning, better cardiovascular health and stress relief, strength training also helps you burn fat while working to sculpt your body. The exercises which you will choose depend on your goals. If you want to lose weight and stay in shape, you should do both. If you want to relax and get a mood boost, you may focus more on cardio. If you want to build muscle, strength training is your best bet.
How do you choose exercises? It is fairly easy to pick cardio exercises. The most popular and the most effective ones include jogging, running, cycling, swimming, aerobics and rope jumping. Jogging and running are easily accessible to anyone who wants to work out at home. The same is true for rope jumping and aerobics. If you pick the latter, you should buy an aerobics step in order to perform more and more diverse routines.
The strength training exercises are divided into groups based on the muscle group which they are designed to work out. The main muscle groups and exercise groups include chest, shoulders, arms (biceps and triceps), abs and lower body. The main exercises for the chest muscles are push-ups, chest presses and chest flies. The best exercises for the shoulder muscles are front raise, lateral raise and overhead press. For the biceps and triceps, you will benefit from barbell and dumbbell curls, triceps kickbacks and skull crushers.
The most effective exercises for getting tones abs are the bicycle exercise, the stability ball crunch and the reverse crunch. If you want to get six pack abs, you should consider exercises especially designed for this purpose such as the Swiss ball crunch, the lateral flexion with medicine ball over head, the lying hip raise and the Russian twist. The best lower body exercises include squats, lunges, hamstring rolls and hip abduction.
In order to get a great workout at home, you will need a good plan. The more frequently you exercise the better. Beginners should aim for working out at least 3 times a week. Two one-hour cardio workouts per week are a good start for beginners, but three will be more beneficial.
For straight training, you must give the different muscle groups rest of at least 48 hours and preferably 72 hours. This, however, does not mean that you should exercise less frequently. It is all about alternating the muscle groups that you work out. For beginners, 30 reps of each exercise are ideal. You can divide them into six sets of five, four sets of seven or eight or three sets of ten. The more reps each set will have the better.
You can get a ready workout program for home use such as the p90x workout, which enjoys great popularity at present. You can readily choose between programs with the help of an expert guide. It will help you decide whether to go for p90x or insanity or any other system.
Now you are ready to have a great workout at home.