Why Working Out At Home Is Better
Working out at home has several advantages when it comes to bettering your health and getting into a great workout regimen. However, without the proper guidance, many often fail at home training because it is hard to stay motivated or lack of knowledge on what to do.
Today you are going to get the full information needed to make this type of training work for you. No more worrying about a gym membership or having to figure out how to get everything started.
Types of Equipment Needed for Working Out at Home
This totally depends on your budget, space availability, and fitness goals. There are lots of different equipment that comes in handy for working out at home, but you have to know what you wish to accomplish.
Do you want to slim down? Build muscle? Improve your overall strength? These are common goals that people desire, and if you want one or more of these home training goals then not much equipment is needed honestly.
Sure, it would be nice to have a squat rack and all the gym machines at your disposal. However, they are not really necessary and you can do the same movements with compact equipment that costs a lot less.
The following equipment is great for working out at home and should be considered as your starting point:
- Assorted Resistance Bands
- Jump Rope
- PVC Pipe
All this equipment is quite affordable even if purchased all at once. This should not cost over $200, which is lesser than 3 months with a gym membership cost and sign up fees.
You also want a little variety as well when it comes to home training equipment. That is why the options provided should be purchased together to do plenty of different exercises.
Kettlebells and Dumbbells
This type of equipment is called a free-weight, which means the device is not attached to anything and can move around freely. These are great for doing full-body movements that provide strength and cardio work all in one, or can be used to isolate muscles for better growth.
Kettlebells are unique in their design and have become quite popular over the past decade. They are essentially a ball with a handle on top that you can place your hands together on. You can do single-sided movements as well, but some exercises are better with dumbbells.
You can save money and only buy a single dumbbell and/or kettlebell for different weights. You would normally want two or three weight sizes, but if money is tight, one weight will suffice.
You want a variety of resistance bands at your disposal. There is a large number of exercises you can do simply using these easy to find bands. Using these bands help with your mobility and use of smaller muscle groups, and those that workout at home see great results with them.
Loop bands, hip circles, and tube resistance bands are the common names for them. Loop bands are thicker and wider in circumference to have wide ranges of motion. Hip circles are smaller in circumference and meant to go around your hips down to even above your ankles.
The most seen bands are the tube ones that attach to handles at the end of each side. Great for being able to mimic the use of dumbbells when you do not have a pair. Each type of resistance band comes in different colors with the amount of tension they provide.
You can find this sturdy plastic pipe at your local hardware store. Plumbers use this equipment often for their installations, so you will easily recognize this type of equipment. You want this pole so you can do mobility work and also attach to the resistance bands to make use like a barbell.
Working Out at Home Pros and Cons
Now, there are always pros and cons to everything that you decide especially when it comes to home training. There are definitely more pros to making the decision, but the choice is yours at the end of the day.
- The convenience of training when you want
- Do not have to feel uncomfortable working out in front of others
- No wait time to use equipment
- No lugging around your gear that you need to train with
- Forces you to try more exercise varieties with limited equipment available
- May become distracted from your workout
- If you need heavier weights it costs a lot more and takes up space
- No professional around CPR certified
When working out at home you want more out of each exercise to limit the amount of time needed to workout. Studies prove you have an easy chance of being distracted while home training after 30 minutes, so a set plan on exercises to execute in a timely manner becomes important.
Home training is definitely a lot more convenient because you just get your equipment out and start training. Never again would you have to make it through the bad weather just to find there are no parking spaces available.
Plus, you can wear what you feel the most comfortable in. Gyms either have rules on what can be worn, or just the feeling someone is staring at you makes it become uncomfortable. Staying home and doing your workout eliminates this and allows you to get everything completed safely.
If you are just starting out with exercising you may like the home training option as well for the comfort. A lot of people get discouraged going into the gym for the first time because they see all the people lifting heavier weights and knowing what they are doing.
Obviously, they started the same way as anyone else, but the perspective of what is seen is that you may feel they are judging you. Take this possible negative away by just doing workouts at home and getting movements down.
The downfall to keep in mind is that gyms do have their employees CPR/AED certified, so if you have any health problems do not go too intense when at home alone.
Nutrition is Key Working Out at Home
Working out at home has its advantages, but one other thing you need to have some focus on is your diet and nutrition intake as well. Training is almost pointless without having better eating habits and choosing the correct foods.
Exercising without a proper diet only gives you results for the first several months, but that is only because you are losing water weight and not so much body fat. This reason alone is why nutrition needs to be taken into consideration as well when working out at home.
Vegetables, fruits, and high protein foods low in saturated fats are your best choices. Carbohydrates that are complex such as whole grains over bleached flour pasta and bread.
Ensure that you are consuming enough for your metabolism to function and have the energy required to perform the workouts about to be discussed. Without a good diet, your training program at home just will not be as effective.
How Often to Train Working Out at Home?
The amount of training days differs depending on your availability and goals you have chosen. The most efficient workouts when training at home are full-body, so 3-4 days of training is all that you would need to do for 30-40 minutes.
Training 5-6 days per week is for those with more athletic bodies, or if you simply want to do more workouts during the week but is not necessarily needed. Full-body workouts add more intensity and give an extra cardio performance as well.
When you separate the muscle groups you still want to focus on whole areas and not just simply back, chest, legs, etc. Instead, it should be workouts such as upper one day and lower body the next day. This allows you to keep working out each day without having to take an unwanted rest day.
The days you do not work out at home you still want to be active such as going on a walk. These are called active rest days instead of just laying around doing nothing when there is no training. Other options would be stretching and mobility or even yoga.
Here are two different home workout program schedules you can follow:
- Monday – Full Body Workout
- Tuesday – Active Rest Day
- Wednesday – Full Body Workout
- Thursday – Active Rest Day
- Friday – Full Body Workout
- Sat/Sun – Active Rest or Full Body Workout
- Monday – Upper Body Workout
- Tuesday – Lower Body Workout
- Wednesday – Upper Body Workout
- Thursday – Lower Body Workout
- Friday – Active Rest Day
- Saturday – Full Body Workout
- Sunday – Active Rest Day
You can see there is a variety of options you can choose from, but these two ensure there is at least one rest day for your body to not move any resistance.
Both options can be used for any of the types of goals you have set, the only difference is the exercises that you choose. Compound movements should make up most of your exercises when working out at home, which is when you use multiple muscle groups such as squats and push-ups.
Isolation moves come in handy but should only be a few of that day’s activities. Exercises in this category are biceps curls, single-arm rows, and heel raises. Doing some type of resistance training is better than nothing, but having a proper program allows you to achieve much more.
Home Training Workout Example
As mentioned, you have many exercise choices available for you to perform with the equipment you have purchased. Even if you have only one dumbbell on hand there is a lot to do. A few exercises you can incorporate into a full-body workout are kettlebell swings, squat thrusters, and the dumbbell snatch.
Kettlebell swings work your core and use your back, arms, and legs to complete the movement. They can be performed with a dumbbell as well, but the grip is not as safe. To learn more about how to improve your core strength, visit TheChampLair.com
Squat thrusters essentially are a squat mixed into a shoulder press. Your legs help push the resistance up allowing you to perform more reps with less shoulder strain. They can be performed with resistance bands, dumbbells, and the kettlebell.
Dumbbell snatch is more upper and core-focused, but you can use the legs a little more by squatting into the movement while getting prepared to pull the dumbbell overhead.
These will be your compound movements that also make it intense enough to be cardio as well. Then following them will be a couple of isolation exercises such as floor chest press and reverse lunges.
You will perform each exercise back to back to increase the intensity, or you can rest 30-60 seconds to catch your breath in between sets. Each movement is performed with 12-15 repetitions. If using a single dumbbell or kettlebell you do 10 repetitions each side before changing exercises.
Full Body Workout Order:
- Squat Thruster
- Reverse Lunges
- Dumbbell Snatch
- Kettlebell Swing
- Floor Dumbbell Chest Press
Now You can Effectively Workout at Home
You should have a pretty good understanding of why working out at home is better, and what you need to do in order to accomplish your health and fitness goals. Bodyweight exercises are part of home training and are incorporated in the workout programs.
However, doing only exercises with your body becomes boring for many and they lose focus. You do not want to end up this way, and most importantly the extra movements performed with resistance equipment means more strength and fat loss.
Key points to take away from everything are finding ways to stay motivated, getting and an assortment of equipment, and sticking to an exercise program instead of just doing random thoughts on the fly. These key points will help you understand why working out at home is better.