Starting a workout routine doesn’t have to be a chore, if you are focused on upping your fitness level or you want to lose weight, then creating an exercise routine in the comfort of your own home is a great way at reaching your fitness goals.
This article will go into the health benefits of a home workout including physical health and mental health, as well as how to get started on a new exercise routine for maximum advantage.
The Benefits of an At-Home Workout
You probably already know some of the basic reasons why physical activity is beneficial for the body, but there are some others that you may not know which can help you feel more motivated by incorporating an exercise program into your daily routine.
- Reduced risk of chronic disease including digestive and kidney diseases.
- Better mental health and mood-boosting.
- Slowing of the aging process.
- Can give a boost to your sex life.
- Helps with getting a good night’s sleep.
- A positive effect on the microbiome.
As you can see, there is a lot of good that comes with physical activity, and working out at home can have the same effects as working out at a gym can, you just need to make sure that you have the equipment you need plus a good exercise plan.
How Much Exercise Should You Be Doing Weekly?
If you think that you are hitting all your exercise goals each week but are confused as to why you are not seeing any results such as weight loss or more energy, then you might actually not be hitting your weekly targets.
The physical activity guidelines are –
150 minutes of cardio, at least, throughout the week.
However, if you plan on doing intense cardio such as high-intensity interval training (HIIT), then you can reduce that number to about 75 minutes per week.
You should be doing exercises that involve the major muscle groups on a minimum of two days per week, preferably more than that if you want to see some results.
What Else You Can Do to See The Benefit
If you want to see more results, then try and up your 150 minutes of cardio to 300 minutes per week or go from intense cardio at 75 minutes to 150 minutes.
You can mix and match to suit your schedule, and you can combine cardio and strength training together with bodyweight exercises such as bodyweight squats, lunges, pushups, jumping jacks, etc., as well.
Just make sure you have the proper rest intervals and rest periods so you do not put too much of a strain on your body.
How to Start a Workout Routine at Home
Now that you understand the health perks of exercise and the recommended weekly amount for desired results, it’s a good idea to connect with an online fitness coach or one where you live. Discussing your exercise goals with a fitness coach can help you kick off a new workout routine and design a plan that suits you and makes you feel great.
Check What Your Current Health Status Is
It is important that you get a full physical examination before you plan out your workout routine, you will need to know what your fitness level is and how much exercise you need.
A check-up will help determine if you have any health problems that may affect your fitness program or if you need to go for additional tests.
You will also be able to optimize your workout effectively with a check-up, and then with your results, you can give them to your personal trainer to take a look at and create a solid plan for you.
Make Your Home Workout Plan
When you are creating your plan, you need to make obtainable fitness goals that will help you do what you need to, to get your desired results.
Start with a plan that is easy to follow and won’t force you into too much too soon as that can put you off and make you want to stop.
Write down what you want to achieve and start putting the necessary steps in place.
For example, if you want to run a certain amount of miles by the end of the month, then you will want to focus on a daily and weekly goal that will help you make up those numbers.
Use Fitness Apps
Fitness apps can be a great way for you to track your goals and show you exactly how much you are doing each day and what you need to aim for.
There are quite a few apps out there that you can use, so it is a good idea to do some research first and see which ones would be the right choice for you.
Get a Workout Partner
Finding that motivation can be hard to do at the start, so you might way to bring a buddy with you when you work out to make you feel raring to go.
You can hold each other accountable and whether you want to do it at their house or your house, you have the option to go between both which can make it more comfortable for both of you.
Encouragement is very important with fitness, so if you have someone there that can share in all of it you won’t feel so alone and can push yourself to do more which can result in you meeting your goals a lot more quickly.
Make it a Habit
Stick to the routine you have set out for yourself.
If you make it a point to stick to the exercise program you have made it becomes a lot easier to do each day and you won’t feel so discouraged.
Create a Schedule
To make sure that you are doing it on the days you have set out, you need to create a schedule that includes what workout you are doing as well as the time you are doing it.
This will help if it is just you, and no one else with you, doing it and you need some more motivation to push yourself.
Once you have done it, you can tick it off and feel accomplished for completing it.
Some Tips to Keep in Mind
If you are a beginner then you may need some extra help in sticking to your routine, so here are some tips that can help you with smashing those goals.
Always have a bottle of water on you when you are working out, no matter the weather you will be sweating (especially with high-impact cardio), you need to fuel your muscles and hydrate your body which is why water is a necessity.
Stick to Healthy Food
What you put in your body will help with your workouts, so if you are shoveling in foods that are highly processed or full of sugar and fat then you are not providing your body with the right nutrients to feel the benefits.
Stick to fruits and vegetables as well as consume lean protein to get exactly what you need.
Always Warm Up and Cool Down
Warming up before a workout will help you improve your performance and prevent injuries from occurring, and with a cool down you will help your body get back to its natural state.
You only need to do these for a few minutes before and after.
Take a walk before you go on a run as well as stretch out to limber up your body.
Afterward, go back to walking and do some light stretching that won’t pull your muscles too much.
Always Be Mindful Of Your Body
Listen to your body and know when to stop or pull back slightly.
You know when you have pushed yourself too far or you are about to get injured, you can feel it in your body.
Always listen to it and keep it relatively injury-free as much as you possibly can.
You might think that pushing yourself to the extreme will give you better results, but in fact, it won’t do that, it will just make you feel worse and potentially stop you in your tracks as you find you need to recover a lot more.
Now that you know how to start a workout routine at home, you should be able to start off on a good foot and achieve your goals.
Always ask for help if you need it and don’t try and do something strenuous from the get-go without assessing your fitness and health level first.