Training Tips – Everyone needs to try their best to keep fit. But how easy is it on cold winter days, after a long day at work, and family commitments at home? We all know that regular exercise offers some pretty significant health benefits but when it comes to working out, most of us just don’t do enough of it.
It’s not like we don’t need convincing that exercise is good for us. We know it increases energy levels, boosts the metabolism, contributes to weight loss, and reduces cardiovascular disease and Type 2 diabetes.
So what’s the problem? Why aren’t we out there pounding the pavement or “getting physical” down at the local gym?
For most of us, it’s simply not that easy. Today, both men and women have ever increasing demands placed upon there time (either through parenting, work or home care responsibilities) and staying in shape often falls to the bottom of the list.
For women in particular, keeping fit is often seen as one more ball to juggle in the fine balancing act of motherhood, career and personal relationships. “For many women keeping fit and maintaining a healthy lifestyle is just another impost on there time,” says Brisbane exercise physiologist and conditioning coach, Chris Weier.
But rather than abandon the quest for a healthier lifestyle, you can keep fit without committing to a gym. This is known as home training. “If you’re the type of person who dreads going to the gym, or who cant find the time to work out, then adding fitness activities to your everyday routine is the best way to stay healthy,” said Chris. With home exercise, the idea is to integrate your fitness routine into your daily schedule. This can be as simple as using the stairs rather than the lift or walking to the corner store rather than driving.
Have a bit of fun and get the kids involved
You might consider getting something like a stair climber, exercise bike or treadmill in your house. This way you can exercise when it’s most convenient. On the other hand if your house has a set of stairs, you can just as easily train on them. For around $10 you can purchase a skipping rope. This simple and extremely flexible piece of exercise equipment provides an exceptionally good work out and totally annihilates calories (up to 1000 per hour).
The best time to exercise is first thing in the morning and on an empty stomach as this will help burn the maximum amount of calories particularly if weight is an issue. Ideally you should exercise 4 -5 times a week and depending on weather your running, jogging or just walking, the amount of time you spend on your routine should range between 20 and 60 minutes.
To get the best from your exercise program, consider incorporating some sort of weight training in addition to the aerobics. The combination of the two will produce a superior outcome. Of course, variety is the key to staving off boredom, so make sure you change you exercise routine on a regular basis. Joining a local sports club or teaming up with an exercise buddy is another great way to maintain your motivation and extend your social horizon at the same time.
TOP TRAINING TIPS FOR WORKING OUT AT HOME
- · Vary the location for your exercise. Use the local park or a deck for some of your routine.
- · Record your favourite shows. If you’re on the treadmill or exercise bike you can reward yourself by catching up with your favourite shows!
- · Commit to a set time. Consistency and routine are crucial to success.
- · Try not to break your appointment time with yourself. The dishes, laundry and phone calls can wait.
- · Invest in motivational equipment. Ensure you have plenty of boredom beakers. A choice of DVD’s and exercise aids like dumb-bells and resistance straps will help.
- · Don’t talk yourself out of a shortened workout. 15-20 minutes of cardio is better than none.
- · Put together several workout mixes for your MP3 player. Great music helps workouts go faster.
- · Wear comfortable clothing and footwear. It will make exercise more pleasant.
- · Dancing is a great exercise so find time to move to some music. For once you can dance like no one’s watching.
- · For best results, warm up for 10-20 minutes with light aerobic exercise like walking, cycling, or jogging.
If you found this article useful you may also enjoy reading Does Exercise Really Work?, Darn Well Jogging Around, or 12 Tips for Successful Sport Coaching. Learn more about what happens to your body during exercise, and other training tips by studying a Certificate III in Fitness, Certificate IV in Fitness or Diploma of Fitness.