Training Program At Home

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In order to enjoy a high quality of life and the highest level of well-being, it is necessary to build muscular endurance and strength. One of the main reasons many people do not join a gym or health club is the cost of joining. This means that although many people want to do resistance training the fees are prohibitive for them. These fees range from around $25 to around $ per month, although this varies according to facilities offered by the club or gym as well as the specific city in which it is located. The inconvenience of travelling to and from the gym or club and having to work out with strangers are two other reasons for many people not joining.
Fortunately, there is a convenient and cost-effective alternative. You can turn your basement or living room into your own personal gym. Naturally, your home gym will not have assisted pull-up machines or hip sleds and other expensive strength straining equipment. But with a good imagination and a moderate investment you will be able to benefit from an effective workout in the comfort of your own home.
What You Will Need
Space. You will need around 100 square feet of open space that will give you freedom of movement without any hazards that you could trip over, bump into or step on.
Equipment. You will need to invest in a few resistance bands or dumbbells and a stability ball. These are not very expensive. Resistance bands cost between $10 and $20; stability balls are around $30; and new dumbbells cost around $0.50 per pound. You will be able to perform most strength training exercises with just this basic equipment. If you are willing to invest a little more you could get an adjustable bench that can change angles for training your upper body, however this is not essential.
Plan. You will need to develop a proper plan before you begin any resistance training. Having a structured program that includes eight to ten exercises that will target each of the major muscle groups is important. Follow the ACSM guidelines for strength training, and consulting a local fitness expert would be wise. If you are a beginner, you will be able to get more advice from a fitness professional than you will find here. Plan one to three sets of between 8 and 12 reps at least two days a week. Be sure to include a brief warm-up session before you begin your strength training to avoid injury.
Strength Training Tips
Make sure you control the weight. It is very important to perform each of the exercises in a controlled way. Take care to lower the weight slowly – remember you are using the same muscles when you are lowering the weight as you are when you are lifteng. You could use a one-two-three count to help you control your speed of movement. Do this by completing the upward phase (lifting) fairly quickly, to the count of “one” and then the downward phase (lowering) slowly to the count of “two, three”.
Breathe. It is best to inhale when the weight is being lowered and exhale when you are lifting the weight. Never hold your breath. In fact, you may find it helpful to count out loud when you are counting the one-two-three.
Go to failure. If you are performing the exercises to failure, you can achieve around 70% of your strength gains your first set. This is called “rep out”. This means you do as many reps as you possibly can with whatever resistance you are working with. Although it is challenging to go to failure, you will maximize your fitness response in a much shorter period of time if you are able to do it. In other words, you can actually get away with doing just the one set if you perform that one set to failure. Choose a weight you can manage to go for between 8 to 12 reps before you fail. You will need to increase the reps or the weight as you get stronger, in order to continue increasing your strength.
Slowly does it. It is crucial to recognize that building strength takes time. There is no miracle that will enable you to achieve immediate results. Instead of expecting fast results, appreciate the process and work slowly toward your goals. When you first start, use your first few workouts to develop perfect form. Your form will make all the difference to your results and it is worth taking the time to get it right. Use a light resistance for these first few workouts so that you can focus just on the form. Allow for around 30 to 120 seconds of recovery between sets; and one to two days recovery between workouts. You may find that your first few workouts are only around 15 to 20 minutes long.
Variation is key. You will find that your workouts will become stale after a while, and your fitness gains will level off. This is normal and to be expected. It shows that you are progressing. Do not be discouraged. Try doing different exercises and varying the weight, number of reps, resistance and the period of rest between sets in order to keep the workout from getting boring and old. Making these types of changes will help to promote more enjoyment of the exercise as well as stimulate muscle adaptation.
The great benefits of creating your own home gym include the fact that it is not a massive financial investment and doesn’t need a lot of space. You can add more equipment to your collection over time and you can continue to expand the possibilities. You could, for example, add a BosuÆ ball, additional free weights or a medicine ball.
Get started. When it comes to any kind of exercise, including strength training, it is important to start doing something. Naturally, it is better to do a substantial amount, but it is important to at least begin with something – even if it is just a little bit. Enjoying the benefits of strength training from home will enable you to get started immediately.

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