Ten Tips to Get Fit at Home
We all know how hard it can be to stay in shape and get down to the gym whilst contending with jobs, a busy social life, family and more TV than you can shake a stick at which is why we’ve come up with 10 simple tips to keep in shape at home so you won’t have to sacrifice Homeland!
- Cardio is important but muscle strengthening is just as important when it comes to keeping fit and healthy and can even aid weight loss, so don’t discount it just because it doesn’t make you work up a sweat! High up on the list of muscle strengthening exercises aresquats. These are great for firming up your legs and bum. You can even try these by sitting and standing up again from a chair if you find free standing squats too difficult.
- Dancing – Short bursts of high intensity movement can be just as effective as a thirty minute jog so why not try thirty second bursts of movement (dancing is the most common way to do this) followed by forty-five second rest periods repeated for five minutes and gradually build on this time as you get more used to this type of exercise.
- Tricep Dips – Sit on the edge of a sturdy chair, with hands next to hips. Slide your bottom off the edge and bend elbows to ninety degrees. Be sure to keep your back close to the chair, and then push back up. Do ten to twelve repetitions.
- Take the stairs – As an alternative to jogging on the spot, jog up and down your stairs. The incline as you go up the stairs makes it more difficult than a static jog which in turn burns more calories.
- Superman pose – A lot of people find crunches and the plank tiresome and even a little daunting so the superman pose is a great alternative! Whilst on all fours raise your alternating arm and leg to a ninety degree angle and hold for thirty seconds. Then repeat with your other arm and other leg. This is a great way to strengthen your abs but is less intense than the plank.
- Lunges – If you want to work on your legs, then lunges are definitely the way to go. Stand tall with your toes facing forward and your feet about a foot apart. Step your right foot forward, your knee should bend at a right angle with your thigh parallel to the ground. Then push off the ground with your right foot, coming back to the starting position. Do the same with your left leg and repeat ten times on each leg. For the best results do three sets of ten in total.
- Press ups – An obvious choice perhaps, but it’s a favourite for a reason. Press ups are great for toning and strengthening the chest, triceps, forearms and shoulder muscles. If you have difficulty doing a full press up, try the three quarter press up instead. Rather than putting the lower half of your body weight on your feet you can lean on your knees which means your arms don’t have to bear as much of your body weight. Aim for three sets of fifteen.
- Crunches – For those of you who prefer the more traditional approach to toning the abs, crunches are perfect – especially if you want to be able to see the TV! Make sure your alternating elbow and knee touch as you do them to ensure that you’re reaching far enough.
- Skipping – Not just a childhood past time, it’s also a good way to get in some cardio. It’s especially great at home as you don’t have the long distances associated with jogging and it’s an interesting alternative to a static jog. All you need is a skipping rope and enough space so you don’t hit anyone!
- And finally, we couldn’t have top tips for getting fit at home without mentioning ourselves-InstructorLive! Workout in your lounge room first thing in the morning or while the kids are alseep during the day or in the evenings – anytime anywhere, it’s that simple.