Following the lockdowns that happened around the world, many more people are working from home more than ever before. Even without that, people are still reluctant to go out in public places as much as they used to. This makes the prospect of going to the gym a bit harder to sell someone on. Well fortunately there are plenty of ways you can still get in shape at home so let’s look at four ways you can start with.
Stretches
Stretching is an important part of any workout routine. Not only does it help to prevent injuries, but it also helps to improve flexibility and range of motion. Static stretching, which is what most people think of when they think of stretching, is when you hold a position for a period of time. Dynamic stretching, on the other hand, is when you actively move your body through a range of motion. Both types of stretching are important, but dynamic stretching is generally considered to be more effective before exercise. That’s because it helps to increase blood flow and heart rate, preparing your body for the physical activity to come. In addition, dynamic stretches help to warm up your muscles, making them more pliable and less likely to be injured. There are many different types of dynamic stretches that you can do at home before exercise. Some simple examples include leg swings, arm circles, and side lunges. By spending just a few minutes doing some simple stretches before you start working out, you can help to improve your performance and reduce your risk of injury.
Bodyweight Exercises
Bodyweight exercises are a great way to get fit, and they can be done anywhere – including at home. With no need for equipment, they are perfect for when you’re short on time or space. And with a wide range of exercises to choose from, you can target every muscle group for a complete workout.
One of the best things about bodyweight exercises is that they can be adapted to suit your fitness level. For example, if you’re new to exercise, you can start with push-ups, sit-ups, and squats. Out of these sit-ups are the only one that might need something to put your feet against, such as your couch, to help anchor them down. With the pushups, you can start increase the difficulty by either increasing the number of reps or by adding weight through use of wearing a backpack with books in it. The same with squats. Throw on your backpack to add more weight or simply hold something heavy in your hands while you do your squats to make them harder. Right there you have some equipment-free exercises that while simple, if you do these every day you will absolutely see results.
HIIT
HIIT, or High Intensity Interval Training, is a type of exercise that alternates between short periods of intense activity and brief recovery periods. HIIT can be performed with any type of cardio workout, including running, biking, and rowing. HIIT is an effective way to improve cardiovascular fitness and lose weight, and it can be done in a shorter period of time than traditional workouts. HIIT workouts can be done at home with little equipment. For example, a HIIT workout could alternate between 30 seconds of sprinting and 1 minute of walking for a total of 20 minutes. HIIT workouts are versatile and can be customized to fit any fitness level.
Try these HIIT workouts as a starting point!
Nutrition & Diet
Nutrition and diet play an important role in getting in better shape. Eating healthy foods helps to improve energy levels and stamina, so that you can work out more effectively. Nutrition also affects the way your body looks and feels. Eating a balanced diet with plenty of fruits, vegetables, and lean protein helps to tone muscles, reduce body fat, and improve overall health. In addition, drinking plenty of water and avoiding processed foods and sugary drinks helps to keep your body hydrated and functioning at its best. If you are trying to lose weight, you will want to consume fewer calories than you burn off each day. On the other hand, if you are trying to build muscle, you will need to make sure you are eating enough protein to support muscle growth. When it comes to getting in better shape, nutrition and diet matter just as much as exercise. By making smart food choices, you can take an active role in improving your health and achieving your fitness goals.
