When looking for a home fitness program, it can be hard to decide which one will work best for you especially with thousands of workout videos all claiming to help you achieve the same results. When it comes to choosing the right program, you need to look past the hard bodies and bright labels to see what types of fitness are included in the program. In order for a home workout program to improve your coordination, balance, and strength as well as your agility and speed, it needs to include four main components.
Strength Training
In order for a home fitness program to build up the amount of force each muscle can put out at any given time, it has to challenge each muscle constantly by including a variety of movements as well as an increase in resistance. A home workout program that utilizes the concept of muscle confusion is especially helpful. This method causes your body to adapt to different movements constantly eliminating the ‘plateau effect.’
Endurance Training
Instead of dealing with the amount of strength each muscle has, muscle endurance is how long a muscle can exert its force before it becomes tired and begins to weaken. For a home workout program to achieve this portion of your fitness goal, it has to contain a series of repetitive movements that will increase the amount of energy produced by your body. As a pleasant side effect, these movements are also responsible for improving the health of your cardiovascular system while getting rid of unwanted pounds.
Flexibility Training
Before starting to use workout videos or home fitness program, you should warm up in order to stretch the muscles and tendons in your body to allow them to move more easily and prevent injury. This means you are improving your flexibility, which is the extent of motion the joints in your body are able to demonstrate. In order to increase your level of flexibility, however, a home workout program needs to include specific stretches that challenge the joints and muscles to move more effectively.
Cardiovascular And Respiratory Endurance Training
Because your body uses oxygen and your blood to distribute the energy in your body, improving your cardiovascular and respiratory systems are vital to any home workout program. To improve these systems, the home fitness program will need to hold your heart rate at its target for at least thirty minutes each day. For the best results, be sure to include this component into your routine a minimum of three times each week.
An effective home workout program needs to improve the quality of your muscles, heart, lungs and flexibility in order to improve your body composition and make you physically fit. Taking an extra look at home fitness programs such as P90X will help to eliminate wasting time and becoming disappointed when it doesn’t work.
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what is the best set of exercises you can do at home to maintain fitness?I live in a high rise apartment. Any suggestions? Are there a really good fitness website which gives you tips on these exercises you can do at home including streches exercises?
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no offense but this woman is too thin and gangly!
Hey Tammy, my lower back hurts while I do the 2nd and 3rd exercise. Do you know why?
wow i need to start this thx 4 putting this up
For my home gym, I consulted with http://www.homegymconsulting.com/, Kris DeMarco really helped me optimize my personal home fitness retreat and helped me get started in the right direction.
http://www.crossfit.com/
All you need are dumbbells. Use light dumbbells to make the treadmill harder. You can also do high intensity interval training like that. Then with heavier dumbbells you can do a full body basic weight lifting routine a couple times a week to tone your muscles. Don't worry, you can't bulk up without steroids. You will gain some muscle, but you won't look big at all. It will also help you gain bone density and keep your joints healthy. This will help you avoid osteoperosis and stiff joints when you get older.
I do like elipticals. I do my intervals on those. You just switch between a high and low setting. Why not get get both. Adjustable dumbbells are cheap anyway.
i dont think so
def agree w/ you
i weigh 134 pounds, which is overweight for my height
i’m going to start this today also
Lysol was the best answer if you don't wish to get your hands wet. If you don't mind, then try a bucket of water w/bleach and your favorite scented anything after. Wipe down EVERYTHING on the bike especially those things you believe may be hosting the scent. Use VERY hot water so that it dries rather quickly. Then spray it with your favorite scented spray or wipe it down with your favorite scented oil.
I don't like gyms…even if they were free, I would not go there. Everybody's sweating in the same room and I cannot really be comfortable in front of strangers, sweating as well.
Gyms are only good if you're very strong and need a lot of heavy, expensive different machines or you need to be part of a class to get the motivation from a group (I do fine by myself).
I'm just an average woman so all I need is a good neighborhood, a stationary bicycle and some weights (and also my thigh master and my abs bar and my push-up handles…I have very thin wrists)…and a big sturdy piano bench I use as a weight bench.
At home, I do not have to drive there and I can do my abs in my underwear…
On my cardio days, I use an old DP Air Gometer, which is a stationary bicycle with upper body exercise.
It's bulky and noisy but I get the best cardio workout on it, watching TV full blast…cardios plus lower and upper body workout.
(I have a five day routine that I just repeat…walk, cardio, walk, rest, weights, walk, cardio, walk, rest, weights)
Walking and doing housework is the best exercise for losing fat and ensure that your diet does not include any high calorie foods. Formulate your own weight loss plan and you will lose weight faster. From http://myweight.info
does it really work?
Wii Fit is about $100 and comes with the balance board. If you don't already have a Wii, that will run you about $250. I don't know of any other home fitness video games.
very nice video and it doesnt have to have lot of stuf i like it
running
google: High Intensity Interval training . its meant to burn fat!
Its not like usual abs workout.I really loved it doing.
Thanks Tammy.
I suggest an exercise bike, because you can work out at a high intensity on it while watching TV, it provides a good workout for your lower body, and you can find them at whatever price fits your budget. Another good choice would be an elliptical trainer, but these tend to be more expensive. You can set the incline and resistance on these to specifically target thighs or hip. Here is a good intro to choosing an elliptical trainer:
http://www.primusweb.com/fitnesspartner/library/equipment/elliptical.htm
I wouldn't suggest a treadmill, because it would be hard to run on it unless you devote your full attention, and if you walk on it at a lower intensity, it probably won't help very much in toning your lower body.
The Total Gym is one. I think I've seen it advertised at Walmart or Kmart for a semi-reasonable price, at least it was less than what I paid for it. There is another called the Cross-bow by Weider that is very similar to the BowFlex at http://www.iconfitness.com/ this place sells all kinds of exercise equipment at a reasonable price.
I paid $600 for my treadmill, but I got mine at Dick's Sporting Goods. The only way to get good stuff cheap is to check out your local papers in the classifieds for anyone who is selling stuff.