More and more people are hearing about the importance of getting out of a sedentary lifestyle and excuses are not enough to escape, whether from the gym or an exercise routine to do at home.
Of course, much more discipline and dedication is needed in order not to miss the days agreed for physical activity, but it is not impossible when you do it with good intentions and with pleasure.
The secret is to find exercises that you are comfortable and willing to perform, but without failing to work all regions of the body, ensuring the generalized care of your health.
Also remember to make an effort to maintain a healthy diet, preparing a healthy shopping list , which contains foods and drinks rich in vitamins, gaining benefits to make your days fuller of disposition and energy.
A workout at home goes far beyond body care: it’s a way to take care of your mind, relieving tension, anxiety, stress and generating greater well-being.
Table of Contents
home workout kit
To inspire your routine, it’s important to have the right items and accessories. They will encourage you to put your workout look and body into action.
Don’t know what to buy to train at home? No problems!
What is essential for a home workout?
Appropriate clothing
It is important to have light, knitted clothing that allows the body to move comfortably. Some examples are a skirt, shorts and knitted leggings, t-shirts or a top.
ideal footwear
You must have asked yourself: can you work out barefoot at home? The answer is no”. The right shoes for physical activity at home are just as important as the best shoes for running outside, for example.
After all, it will help you perform activities more safely, in addition to reducing the impact on your joints, avoiding injuries that can harm not only the progress of exercises, but also simple day-to-day activities.
accessories for the exercises
You can buy a yoga mat or a fitness mat to help with exercises that need support from the floor, avoiding contact with the cold floor and also performing the activity more comfortably.
If you want to increase your training level, you can also buy small weights and shin guards, using them as soon as you realize that the exercises don’t require so much effort, keeping your body in constant evolution.
Prepare the water, either in a bottle or jar with a glass, a washcloth and let’s get started!
How to set up a workout at home
There are five precautions that should be taken into account when creating your training. No matter what exercises are included, the attention is the same based on your current physical condition, right?
1. The exercises
First, create a list of exercises you know or want to learn to include in your workouts. Start slowly: 3 to 5 different exercises, always remembering that each one has more than one session. Gradually, include different types of exercises to do at home .
2. The time
Each exercise session should last at least 30 seconds, as with that pattern your heart will be able to maintain an ideal heart rate and high enough without going over its limits. With 3 sessions you do 90 seconds per exercise, initially being able to separate from 20 minutes to 1 hour a day to train.
3. The break
Take a 10-second break between each physical activity on your schedule. If you have a heart condition, you should increase this time to 20 seconds or more until your blood pressure drops.
4. The session
The ideal is to perform three sessions at an average of 2 to 3 minutes each. Initially, the complete session of a single exercise should be between 8 to 12 minutes, including breaks.
5. The stretching
Stretching is important before training to prepare your body by warming it up for the physical load it will receive and, after training, with the intention of making the body gradually return to its normal temperature, cooling it down.
Popular exercises to include in your home workout list
Squat
Standing, keep your legs shoulder-width apart and your arms straight in front of your body.
Bend your knees to perform the squat, until they are in line with your toes.
Keep your spine straight and butt pushed back. Place your entire body weight on your heels and repeat this activity 15 times per session.
jumping jacks
Stand tall and straight, with your feet together and your hands at your sides.
To begin the exercise, jump with your legs shoulder-width apart and raise your arms, palms facing inward, as if you were going to clap.
Return to the starting position when your feet are together again and do this typical jumping jacks movement again for 1 minute.
isometric chair
Keep your back and butt against the wall, place your feet a few inches forward, bending your knees 90 degrees, as if you were sitting in a chair.
