Have you been struggling to stick to a fitness regime lately? Maybe you don’t have time to get to the gym, or it’s just too expensive. Maybe a home gym is the answer.
One of the downsides of working from home is that we tend to move less during the day. Our daily commute has been shortened to a saunter down that hallway, and it can be hard to be motivated to leave your cosy house at lunchtime. Even so, we should still aim for at least 30 minutes of physical activity every day – and all movement is good movement.
Here are four ways you can get fit at home with the right set up and equipment.
Body weight exercises – no equipment required!
Body weight exercises, like squats and push-ups, use gravity and your own body to help you build muscle.
Research has shown that body weight workouts improve strength, flexibility, endurance and power. When combined with interval training you can burn significant calories. Body weight exercises are considered more functional because they use more muscles and joints simultaneously, engaging balance and mimicking everyday activities.
What you’ll need:
To get started with bodyweight training, you just have to find the right program. Then, be sure to customise the exercises as you improve to keep reaping the benefits. There are millions of bodyweight workouts on YouTube; try a few different ones until you find one you like.
You don’t need any special equipment, but you might like to invest in a few space-saving options anyway. Pull-up bars can be installed in a door frame, allowing you to use your body weight for resistance. An exercise ball can help with core strength, wall squats and more. If you’re doing floor work, a good exercise mat helps with comfort and cleanliness.
Got a pool?
Exercising in water is a fantastic way to build muscle tone, burn fat and improve your cardio fitness. It is also very gentle on your body thanks to the natural buoyancy of the water, making it ideal for people recovering from injury or who have joint pain.
What you’ll need:
The size and shape of your pool will dictate what kinds of exercise you can do. If you’re planning to do some distance swimming, explore whether you have the space for a lap pool. One great option, if you’re tight on room but you have the budget, is a resistance pool or ‘endless pool’. This is a pool which uses a current to provide resistance at one end. The water pushes against you so that you can keep swimming indefinitely.
If that’s not an option, there are plenty of water-based exercises you can do in an above-ground or other small pool. Remember how popular water aerobics was in the nineties? Well, if you have a backyard pool, it’s time to bring it back! Jumping, twirling, and even walking offer an extra cardio boost if you do them in water.
If you want to step it up, you can invest in some pool weights, resistance belts or other equipment.
Combine personal training with your home gym
Lots of personal trainers have adapted how they deliver training following gym closures throughout the covid lockdown periods.
Typically, you will start with a face-to-face session with a personal trainer to establish your fitness level, your goals and go through some techniques. Then, they will provide you with a four or six-week program you can do at home with some basic equipment. At the end of the program, you will have another in-person session with the trainer to measure your progress and update your program for the next training block.
What you’ll need:
The beauty of these programs is that the equipment requirements are minimal. It can be as simple as kettlebells, resistance bands, small dumbbells, a fit ball and a yoga mat. Ideally, you’d choose a space in your house with enough room for those things to be on hand. You can install hooks on the wall to hang an exercise mat, and simple shelving for storage. Choose a room which offers natural light and good air flow – particularly important on those warmer days – and enough space to jump or swing your arms freely.
Embrace technology
A treadmill or stationary bike can be the perfect solution when the weather is bad. No more heatstroke or riding in the rain; you can get the same effect within your own four walls. The downside? For many of us, running or cycling on an indoor machine can get pretty dull/
Luckily, technology has come to the rescue with immersive fitness apps that not only provide visual stimulation but also offer social interaction and add game-like aspects to your workout.
Platforms such as Zwift (ideal for runners as well as cyclists) and Peloton (cyclists only) allow you to link your smart trainer or treadmill to your computer, iPad or Apple TV to create a realistic and immersive experience. They simulate the terrain you are running or cycling through so you can feel the burn on the uphill and freewheel down the descents.
What you’ll need:
Any set up that includes a bicycle or treadmill will need to take space and privacy into account. These machines can be loud, so an enclosed space (like an unused garage or rumpus room) is a good idea if you live with others. Keep the space well ventilated with easy-clean finishes so you can work up a sweat guilt-free.
With set ups like these, you’ll never have to miss a workout again!