Among the many excuses Americans make for not working out regularly, not having the time or money to attend health facilities like gyms.
And many people who can’t afford gym memberships also live in an unsafe neighborhood that nearly eliminates the possibility of working out outside. Research from Harvard University found that “women in a low-income section of Boston who reported feeling unsafe at night took 1,000 fewer steps per day than other women,” equaling roughly 20% less physical activity.
Another factor that might keep you from getting your exercise in in the great outdoors is a dreary landscape. In 2002, researchers from the University of Queensland in Australia showed that “pleasant surroundings can positively affect people’s willingness to exercise.” If any one of these things is keeping you from regularly working out, you should be interested in learning how to workout at home, and will be glad to hear that it isn’t as difficult as installing your own in-home gym.
Just because you aren’t going to be able to run circles around your kitchen table, doesn’t mean you aren’t going to be able to get some good cardiovascular activity in. A good warm-up move is the jumping jack. Although it might seem elementary, jumping jacks have become a classic. Not only do they get your heart pumping, but jumping jacks also engage the muscles on your inner thighs, calves, glutes and even some in your back. Make sure that you switch up your warm-up from time to time as well to keep your calorie-burning threshold high. Another good warm up is the up-down. Start in a standing position and jump as high as you can, raising your arms above your head at the same time. As you land, bend your knees and touch your fingers to the ground; jump and raise your arms again starting from that squatting position.
Maximize Your Benefits
For most people who are wondering how to workout at home, growing responsibilities like young children, busy work life and other adult responsibilities can keep them from being able to enroll in workout programs or facilities. But just because you are older doesn’t mean you can’t get a great workout in. If you are older than 30, your production of essential hormones like human growth hormone is probably lower than you need for healthy production of lean muscle mass and a high metabolic rate.
And while HGH has gotten its reputation in bodybuilding and other professional sports arenas, research into the benefits of human growth hormone has revealed that even sports like long-distance running can improve with healthy HGH levels. Anthony Hackney, a professor of exercise physiology at University of North Carolina – Chapel Hill says that growth hormone can promote muscle growth by targeting “muscles and cells that are being stressed by exercise and makes them receptive to adaptation.
The muscles actually adapt during recovery.” This means that with higher levels of human growth hormone in your body, you can see more lean muscle tissue, helping to raise your metabolism and help you burn calories even while you aren’t working out. You can read more about HGH research, pros and cons, as well as popular HGH products at HGHMeds.org.
Don’t Forget Strength Exercises
If you don’t have a lot of room to move around in your house, you will definitely not want to ignore strength exercises, as they are some of the most efficient ways to move your body in a small space. Invest in a small dumbbell set, usually only around $50-$70, and you will be able to work almost every part of your body.
Think you are more interested in getting rid of excess fat instead of building muscle tissue? Then you might be surprised to hear that high-intensity resistance workouts, like those done with barbells in the comfort of your own home, can be up to ten times more effective than hours spent jogging or on an exercise bike.
New York Executives, with very little time to exercise, are turning toward high-intensity resistance workouts that only require 30 minutes once or twice a week yet still yield the same results as more conventional workout methods. But don’t just stick to bicep curls; make sure to work out your upper muscles, like your arms, shoulders and back, while engaging your lower muscles, like your quads, glutes and calves, in order to get the full benefits of high-intensity workouts.
Hopefully these tips have helped shed some light on how to workout at home so that you can stop letting excuses come between you and a healthier body.
I’m Alexandra Sandvik, a nutrition junkie who loves staying up to date on the latest diet, super food, supplement and workout. And with a BA in English from Brigham Young University, I can’t help but want to write about my passions.