Fitness is, we're happy to observe, very popular these days. But there are a lot of ideas of what you need to do, where you need to do it, and what you need to eat and drink - or avoid - to maintain top form. We're here to give you some straightforward, level-headed - and economical - advice.
Home gym on a shoestring
You don't need to break the bank to break a sweat. You don't need a gym membership to burn fat, slim down and get fit. If you are on a budget, follow these simple steps for an effective workout at home.
Cardiovascular activity
Cardio exercises help you lose weight, decrease stress, strengthen your heart and lungs, gain energy, and generally feeling better.
Some simple at-home aerobics include:
- jumping jacks
- jogging on the spot
- invisible skip rope
- running on the spot with high knees
Search online for alternate examples of more challenging cardio activities, or rent a workout video from your local library. Aim to complete 30 minutes of cardio, four to five times a week.
Calisthenics
Calisthenics help you develop flexibility, increase muscle strength and endurance, and gain energy.
Typical calisthenic activities include:
- lunges
- squats
- push-ups
- crunches
You can find more examples of calisthenic activities online. Try to include activities that target your entire body into your weekly routine. Shoot for 20 to 30 repetitions, gradually increasing by 5 to 10 repetitions each week until you reach your target.
Yoga
This mind-body-spirit activity is ideal for increasing flexibility, enhancing balance, toning muscles, increase blood flow, and promoting a feeling of peace. A yoga mat, some floor space, a 30-minute beginner's yoga video, and an open mind are all you need to start learning the basic postures.
Weight training
Weight training is your ticket to strengthening muscles, burning fat, improving flexibility, and building bone mass. Dumbbells and barbells are low-cost tools to help you quickly achieve concrete results. Find a fitness book or search online for examples of total body strength training exercises. To start, perform 8 to 12 repetitions.
Exercise ball
This bouncy fitness tool is all the rage, and with good reason: it improves core stability, strengthens hard-to-tone muscles, enhances posture, and improves balance and co-ordination. You can purchase a ball at your local fitness store, and ask the sales associate about the right size for you. The web is full of examples of exercises you can perform on the ball.
Things to remember
- Work within your comfort zone.
- Choose a quiet spot with enough free floor space.
- Breathe regularly throughout your workout.
- Include warm-ups and cool-downs in your workout - 5 to 10 minutes of stretching will do.
- For new exercisers, check with your doctor first about your ideal routine.
Your best home workout moves
Home workouts have come a long way from the days of pumping iron in a dank basement corner, or keeping up with the cast of the "20-Minute Workout." The market is full of fitness equipment, clothing, and DVDs to help you achieve a fitter, slimmer body - in the comfort of your own home.
Consider the following home workout tips:
Keep your eyes on the prize
Establish your fitness objectives: Do you want to lift weights, do cardio, or both? Do you want to include yoga, Pilates, or tai chi in your routine? Perhaps you'd like to do a bit of everything?
Begin with exercise activities you know, like, and can afford and gradually add new and more challenging activities to your routine.
Location, location, location
Pick a spot in your home that's furniture-free and big enough to accommodate tall and bulky exercise equipment such as a universal weight-training machine or treadmill. Basements are ideal exercise zones because they insulate the sounds (and smells!) of your workout.
Get the right gear
For heavy-duty exercise machines, comparison shop at different fitness stores or online. If you're on a tight budget, purchase one machine and complement your workout with do-it-yourself aerobics such as jumping jacks and invisible rope skipping as well as weight-bearing exercises such as push ups and lunges.
Browse the aisles or websites of book retailers or fitness stores for suitable workout DVDs.
Choose comfortable, well-fitting workout clothes and running shoes, and any extra desired gear, e.g., yoga mat, pedometer, sweat bands.
Set the stage
If possible, install bright lights and mirrors on one or more walls to monitor your progress.
Use sufficient air conditioning or oscillating fans to keep the room cool and moisture-free.
Protect your flooring against the strain of machinery and heavy weights by installing thick, sturdy rubber mats.
Consider installing a TV to follow workout videos, or to minimize monotony when using cardio machines.
Go the distance
Fitness experts say that to lose weight, you should exercise for 45 minutes to an hour, four to five times a week. Diversify your workout to help you maintain momentum: mix up your cardio exercise with skipping and kickboxing moves; break up weightlifting time with abdominal crunches, push ups and movements on a core board (a three-dimensional muscle-strengthening device); invite a friend to exercise with you.
Challenge yourself with increasingly longer and more intense workouts. If you stick with it, eventually the pounds will melt away to reveal a slimmer you.
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