Many people would prefer to train at home rather than in a gym. There are several reasons for that. Some people do not have enough time to go to a gym and sit in traffic. For others, the monthly fee is a problem. Yet other people are shy to set foot in a fitness studio because they think that only the most fit and slender individuals attend gyms. Or they simply want to have additional workout time at home. It does not matter what your reason is to start exercising at home, as long as by doing so you achieve results and as long as your home training practice is safe.
It is often the case that beginners and even experienced athletes ask the following questions: How can I gain strength? How can I gain muscle mass? How can I lose weight? How can I improve my flexibility, endurance or other physical capacities? How can I achieve that on my own, relying on my knowledge and will? For a beginner it is difficult to attend a gym regularly, without skipping training sessions or becoming idle during an exercise. And most importantly, it is very difficult to exercise correctly and find the optimal training intensity. Even experienced athletes have difficulties with that.
If you have decided to train at home, pay attention to the following points:
1. Start training at home only after having consulted with a specialist.
This first step is very important! You must make a decision and tell yourself: “I want to start exercising,” “I want to change the way I look” or “I will set a goal of increasing my power and endurance (or other physical capacity).” This decision will determine the success of your training.
It is recommended to start training only after having consulted with a specialist. This specialist could be a sports physician and/or a personal trainer. They will check your health, test your overall fitness level, and set up a personal annual training cycle and an individual training plan that will enable you to notice the changes you strive for. A personal trainer will advise you on a healthy lifestyle, teach you how to perform the exercises correctly and keep an eye on you while you are training. The correct exercise technique is very important. Only when you exercise with the supervision of a personal trainer and follow a personal training program will you reach your goals quickly and train safely, suffering no injuries during your training.
2. Positive motivation and a good atmosphere are very important.
If you have decided to train at home, try to create the optimal conditions for your workout. Exercise when there are no guests or friends around. Prepare the place you will train at. Have your sports equipment ready. Listen to the music you like. Set your mobile phone to silent mode.
Train three times a week for one hour (or half an hour!). Try to concentrate on the muscles that are working (it is recommended to “talk” to your muscles). It is very important to be positive while training: “I can,” “I will succeed,” “I will reach my goals.”
In the summer it is better to exercise outside (in the yard, at a stadium, in the park or forest, on the beach or elsewhere).
3. Set the proper goals and build self-discipline.
If you want to achieve your goals, you need self-discipline. It is often the case that after having decided to train at home, a person only does so a couple of times. The sports equipment that has been purchased lays untouched and starts to gather dust. This happens due to suboptimal training goals and lack of motivation. Usually those who train at home and do not see results become disappointed in a week or two and stop. Those who continue to exercise are usually those who try to learn about body building (they read specialized manuals or journals, look for information on the Internet, and attend seminars), consult a personal trainer and train according to individual recommendations.
Many people start training according to a professional program for bodybuilding, fitness or other sports, but they do not know the correct exercise techniques. Such training will be of no use to your body. These training programs are not personal training plans set up according to your needs. If you keep training but do not see any results, you will not feel happy and self-confident. You will start to say: “Today I am not doing my routine. I will do it tomorrow.” It will go on like that until one day you will say to yourself: “I can’t do that,” “It’s not for me” or “It’s too difficult.”
You need a partner to help you train – a personal trainer who will motivate you and set the optimal training intensity! Only when you work with a personal trainer will you create the body you have always wanted!
Many people reach their goals by exercising at home.
Advantages of at-home training:
• Optimal training intensity. It is recommended to exercise according to a training program set up by a personal trainer. Even if you are an athlete, do not plan your exercise, nutrition or food supplement program by yourself. It is not recommended to experiment with your body. Don’t look for excuses or pity yourself. Don’t skip training sessions if you have stayed longer at work or you have been invited to a concert. Work towards your goal with a personal program.
• It saves time. You will be able to spend more time with your family or partner because you will not lose time stuck in traffic going to and from the gym.
• It saves money. You will not need to pay a monthly subscription fee or spend on fuel and public transport to get to the gym and back.
If you want to start training at home, you will need:
• A free space (3-4 m2). This will be your “training hall.”
• A clock. It must have a second hand. While training, you must measure your heart rate. If you don’t want to check your pulse on the wrist and count your heart beats, you can buy a heart-rate monitor which is worn on your chest, and you will see your heart rate during the entire workout.
• A cardio trainer. This can be a bicycle, running machine, rowing machine, climber or other piece of cardio exercise equipment. If you don’t have such equipment at home, you can do your aerobic workout in a park or a stadium by walking, jogging, cycling, skiing or swimming.
• An exercise ball (a big one). When you exercise on a ball and try to keep your balance, you strengthen your deep abdominal muscles, improve your posture, work on your balance and flexibility, and strengthen and stretch your back muscles. Before buying an exercise ball, think about its size. It depends on your height and the length of your arms and legs. When you sit on an exercise ball, your knees must be bent at a 90-degree angle.
When you buy an exercise ball, take into account the following measurements:
Height, cm / Ball diameter, cm
Up to 160 / 55
160-175 / 65
175-185 / 75
185-195 / 85
Above 195 / 95
• Elastic bands. Exercises with elastic bands will strengthen your muscles, increase your endurance and improve the joint function.
• TRX bands. With TRX bands you will improve your strength, endurance, power, flexibility and stability, all at once. Almost every single muscle of your body works when you exercise with TRX bands. Working out with these bands is also a very high-calorie-burn workout, which is very important for those who want to lose weight.
• An exercise mat. You will be more comfortable exercising on a fitness mat.
This is all the equipment you need! You will probably ask: What about barbells, weights and exercise machines? The answer is: if you want to train in order to be healthy and if you don’t plan to participate in fitness or bodybuilding competitions, you don’t need weight-lifting in the initial stages of training.
If you do want to do weight lifting, as a beginner you can try the following weights:
• for women, it is enough to have a couple of weight pairs at 1 kg, 2 kg or 3 kg each
• for men, I would recommend buying a barbell set with changeable weights from 4 kg to 25 kg
If you live in Vilnius or the Vilnius Region, you can book a personal training package that includes an overall fitness test, a personal training program, recommendations on nutrition and food supplement use, and 12 individual training hours at home. If you don’t have the recommended training equipment, the personal trainer will bring everything you need for your workout.
For more information call +370 610 23 144 or email me at: info@rbimba.lt
“The biggest satisfaction is to achieve what others think you can’t.” V. Bedzotas