For many people, training at home is a convenient and low-cost alternative to sports practiced in the gym or swimming pool. Let’s find out some solutions that are worth exploring.
Why train at home? Little free time, impossible working hours, children, and various commitments, are not always compatible with a constant sporting life outside the home. But to train at home correctly and without health risks, it is useful to follow the basic rules, as we will see.
This is therefore a choice shared by a large number of people who, due to logistical and often economic difficulties, prefer to practice a little healthy movement at home without adding to the stress of everyday life the commitment of having to go to the gym several times. per week.
The increasingly tight free time and the binding timetables of the sports centers, in fact, encourage you to carve out a moment of the day to devote to sport right at home without wasting time and unexpected events.
However, before marrying the choice of home fitness, it is necessary to read up well on the exercises best suited to your body, muscle tone, and starting physical form, act gradually and learn some fundamental rules to be able to train at home in complete safety and with maximum benefits.
Let’s see together what there is to know.
Training At Home: The Starting Rules
Those who want to train at home must know some basic rules necessary to start a healthy and healthy home-fitness path.
Often, in fact, starting on the wrong foot can cause more harm than good: muscle injuries, joint trauma, or excessive stress with consequent painful states are always around the corner.
In the absence of a personal trainer to guide us in a targeted training program, we need to be very cautious.
In general, it is good to observe 3 fundamental rules :
- Read up. Read books, articles, and online forums on the subject and gather all the information you need to undertake an autonomous training program in complete safety.
- Undergo a visit to your doctor to check your state of health and be sure of being able to practice any type of sport independently. In most cases, your doctor will be able to guide you on the type of exercises most suitable to practice at home without incurring the risk of trauma and injury.
- Study a training program weighted on your starting physical state, without getting caught up in the initial heat or enthusiasm. For it to be effective and healthy, in fact, any sporting activity must be practiced by doing well on the frequency and intensity of physical work, increasing the effort step by step, and respecting the breaks between one series of exercises and another.
- Relying on an online sports program with a real instructor whose credentials to check that can correct wrong postures and movements is a good way to train at home, without being alone and without expert guidance. You can choose from many types including calisthenics, and pilates exercises, but also practicing yoga positions, doing various types of gymnastics, or postural gymnastics.
Training At Home: Risks And Benefits
Let’s see the pros and cons of this solution. In fact, training at home also involves risks deriving from repetitive movements performed incorrectly which can cause trauma and even serious injuries.
Therefore, avoid performing the exercises in a hurry or while you are performing other actions at the same time (for example answering the phone), but dwell carefully on the individual movements.
Above all, remember to never overdo the workloads and to alternate the days of aerobic activity with those dedicated to work-out.
Workout At Home Preparation
To train properly at home and beyond, the preliminary warm-up and stretching phase are essential. Many, in fact, make the mistake of going directly to the workout by skipping proper preparation.
The warm-up, on the other hand, must be performed carefully because it is essential to avoid trauma and muscle tears during the actual training.
The warm-up phase must allow the heart and other muscles to move gradually and acquire the right breathing rhythm that will support the most intense phases of training.
The warm-up, therefore, must last 5-10 minutes and must consist of movements such as:
- ride on the spot, stationary bike, or treadmill
- specific exercises on the muscles that we will use most during physical activity, such as light repetitions of the abs, back, chest, and legs.
Like the warm-up, the stretching phase is also very important and should be practiced both at the beginning and at the end of the workout for about 10 minutes.
The stretching of the muscles must be accurate and gentle and practiced with specific exercises in which the positions are maintained for at least 30-60 seconds.
Training At Home: 3 Simple Exercises
What do you need to train at home and get appreciable results in a short time? Little, very little indeed: a comfortable and elasticized fitness outfit, suitable footwear, a mat, and lots of goodwill.
The circuit of exercises that we propose can be a great start to work almost all the muscles, tone up, and see the first benefits after a few weeks.
Here’s how to get started:
- Jumping Jack. Bodyweight exercise is excellent for preparing all the muscles for the next effort. From the standing position with feet together and arms extended along the body, jump with legs apart and arms out and then return to the starting position. It starts with 25 hops.
- Squat. Exercise consisting of push-ups on the legs to tone the muscles of the thighs and lower leg. Start from a standing position with your feet shoulder-width apart. The back must be straight, the pelvis slightly back, legs always straight. Proceed as if you would like to sit on a stool. Even in the ascent, the back must remain straight, with the lumbar and abdominal muscles well contracted. Perform 10 repetitions.
- Push-ups. Specific exercise to tone the pectorals, triceps, and shoulder muscles. Prone, lying on the floor, with your feet on the ground, start from the position with your knees resting on the ground, supporting yourself with your arms extended at shoulder height. Raise your knees and start the exercise by bending your arms and bringing your torso closer to the ground. Don’t arch your back and don’t stiffen your neck. The Head, back, and legs must be perfectly aligned in an imaginary diagonal. Start with 10 push-ups.
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