How can you keep fit without going to the gym


How can you keep fit without going to the gym

In these times, when the schedule is quite busy and we are dealing with a lot of stressful situations, it can be difficult to keep fit, because we do not find the time to go to the gym regularly or to do activities.

How to keep fit without going to the gym?

How to keep fit without going to the gym?
How to keep fit without going to the gym?

involving travel. Especially during the pandemic, it turned out that if there is the will and a little organization, you can stay in shape even without having to leave the house.


  1. Getting Started
  2. Tips for those who practice sports at home

Fitness and nutrition experts say that you can do an effective workout at home without spending a fortune on an impressive sports prop. Consistency and organization are essential elements if you want to adopt a healthy lifestyle, but do not have too much time or money.

According to experts, an effective fitness program consists of five components, which can be easily performed at home.

  1. Warming Up
  2. Cardiovascular training (aerobics)
  3. Endurance exercises (strength building)
  4. Flexibility exercises
  5. Closing exercises to calm the muscles

Warm-ups can be an easy walk outside or on a treadmill or a light workout on an elliptical bike. For the cardiovascular part, go or pedal faster, do some aerobic movements on the music or jump rope. Anything you like and increase your heart rate is right.

The resistance part can be composed of knee bends, push-ups and abs. You can also work with small dumbbells, a weight bar or elastic bands.

Increase your flexibility with lying on the floor or in yoga positions. Closing should be similar to warming up, with the goal of reducing your heart rate to a resting state.

You can do the strength exercises in the same workout as the aerobics, or you can split them. Just make sure you warm up and do some back-to-back exercises at each workout. For a person who is not used to movement, it is very important to walk this route, so as not to risk muscle strain or other injuries.

If one day you do not have time for a complete workout, the solution is to increase the intensity. Instead of exercising for 45 minutes on an elliptical bike, choose a more challenging 25-minute program. If you can get out of the house, run faster or climb more stairs at a brisk pace.

You can speed up the workout by doing compound exercises - those that work more than one muscle group at a time. For example, you can combine squats, with or without weights, that work the quadriceps and calves with push-ups, which involve the pectorals, deltoids, biceps, triceps, abdomen, and upper back.

If you don't have enough experience to create your own workout, there are videos that offer several types of workouts, from kickboxing to Pilates. Just make sure you choose the right workout for your fitness level.

Getting started:

If you are a beginner, plan to do 30 minutes of cardiovascular exercise at least three times a week and 20 to 30 minutes of strength exercises three times a week. Make sure that strength training covers all the major muscle groups, upper body, lower abdomen and back. Perform three sets of 10-15 reps of each strength exercise.

Regardless of the type of exercise, be sure to start slowly and gradually increase your training time and intensity and do not forget to listen to your body and don't force. It is also important to pay attention to what motivates you.

Training at home has obvious advantages, but there are also obstacles: distractions from the phone, family demands and all sorts of other interruptions that can derail a workout. A big hurdle is the very beginning, because when you are at home, it is easy to find other things to do.

A good way to stay motivated and avoid distractions, experts say, is to exercise early in the morning. Those who train in the first hour are much more likely not to interfere and continue to train for a longer period of time.

Tips for those who practice sports at home:

Keep up to date and get ready - at home you do not have the variety of equipment and courses that a gym provides, so before you start look for the most suitable exercises for you and make sure that you do them correctly. Use the videos and pictures available online to get a guide to the shape and technique of the exercises, at least until you get used to it.

Find an exercise partner - You will be less likely to find excuses when you arrange to train with a friend. You can do this physically or online.

Schedule your workouts - It is important to have a plan. Take an agenda or calendar and schedule your exercise for a month. Discipline is essential If something else appears in program which you feel is important and can disturb the program, reschedule the program and miss workout as soon as possible.

Use a journal - It's important to keep track of your progress and make a note of all the situations you are going through or the challenges you face. When you have a bad day, write it down to help you find ways to overcome such moments.

Set goals - Maybe you are training for a marathon, or you want to lose a number of pounds. A goal must be something you can't do now, but you know you can achieve it. Give yourself small rewards along the way that are related to your goal: a new pair of sneakers, a new program to buy to become better, or a more comfortable piece of equipment. This way you will be even more motivated to achieve your goals.

The most important thing for successful home training is to make daily exercise an integral part of your life, such as sleeping or eating. Think of movement in terms of lifestyle changes and not as something you do for a short period of time. This way you will integrate sports into your daily routine, and you will have a healthier and more balanced life.

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