Did you know that exercising at home is more effective than going to the gym? In fact, many fitness experts claim that you can get the same results from your couch, with some additional health benefits.
If you’re looking to shed some pounds, why not try out an interval training program at home? We’ve put together a short list of tips from a trainer to help you get started, as well as answer some common questions regarding this type of workout.
1. Find your limits.
It’s important to know what your body is capable of physically and mentally. If you’ve been inactive for a long time, it may be hard to tell how much exercise you actually need. Remember: too much stress may cause you to gain weight, so it’s best to find the right amount for yourself.
Start small. Walk for a couple of minutes every hour. When you find your body tolerating this level of activity, then you can increase the duration or step up the pace.
2. Train often, but not too hard.
There’s no straight-line path to fitness. You’ll never reach your goal if you constantly push too hard and suffer an injury along the way. Training should be fun, but not in the sense that you’re having a laugh or being silly. Instead, you want to enjoy the time you spend working out. You’ll feel better both physically and mentally if you look forward to workouts, rather than viewing them as a necessary evil.
If you want to shed some weight, then you should do so gradually. Try reducing the amount of calories you consume by a couple of hundred a day, and you’ll see visible results in no time. If you overdo it, then you might lose muscle mass instead of fat, and you’ll undoubtedly suffer some health consequences. For instance, if you overdo it, then you might increase your risk of heart disease or diabetes.
3. Use appropriate equipment.
One of the biggest barriers to getting started with an interval training program is the lack of appropriate equipment. If you don’t own any weight lifting equipment, then it may be difficult to convince yourself that you can work out effectively with just your bodyweight. Fortunately, there are options available that will make workouts more convenient and maybe even more effective.
The first thing you’ll want to do is buy a jump rope. This will help you incorporate the stretches and bursts of activity that are integral to interval training.
If you live in an area with a lot of snow or ice, you’ll want to invest in a pair of ski goggles or snow goggles. These will make skiing, snowboarding, and other winter sports more enjoyable, as long as you don’t overdo it and cause your eyes to water. Remember: exercising in the cold is more effective than exercising in the heat, so don’t overexpose yourself.
Once you have a pair of goggles, then you can invest in a snowsuit with a hood. This will help keep you cozy while also protecting you from the cold. If it gets really cold and you start feeling like you’re losing warmth, then you may want to add another layer to your outfit. A thick long-sleeve shirt and a fleece pullover are ideal for this scenario. If you pull the collar of your shirt up, then it will act as a windbreak, adding more warmth to your body. You can also put on a warmer undershirt inside your regular shirt to aid in this effort. If you’re not sure what temperature is considered extreme, then check the label on your clothing or equipment.
4. Warm up your muscles before you work out.
When you arrive home from work, get out of your suit and into some comfy clothes. It’s important to do some light stretching before you start working out, and warming up is the best way to do this. For best results, follow a routine that involves both stretching and breathing exercises. You can find various routines on the web that you can do before your workout, and you should do these for the best results.
5. Try a new style of workout.
If you’re looking for a change of pace from your normal routine, why not consider an interval training workout? You may feel more motivated to exercise if you work out at a different time or place than at home. If you don’t have a gym membership, then you can also take this opportunity to change up the equipment you use for your workouts. You may prefer to use kettlebells or dumbbells for strength training, for example.
6. Change your perception of what constitutes a workout.
If you’re used to working out at the gym, then it may be difficult to believe that a workout can be effective and fun without the presence of equipment. As you know, the equipment at the gym can be very expensive, so if you want to work out without breaking the bank, then you should do so at home. For the best results, you don’t need fancy equipment; instead, all you need is your body and a little bit of space. Remember: you’re working with what you got, so don’t expect amazing things.
The space you need will depend on the size of the area you’ve got. If it’s a small room, then you may want to look into a gym ball, which is a good tool for workouts. These are big, inflatable balls that allow you to work out in any space you can find, as long as there’s enough room to do a proper workout. They make working out a lot more convenient, as you don’t need to set up a separate area just for your workouts. Another advantage is that because they’re big and bouncy, they make for a good weight loss tool. Studies have shown that when people workout while wearing these balls, their metabolism increases, and they burn more calories during rest periods as well.
7. Watch what you eat.
It’s important to get enough calories each day, but you must eat the right kind of food to achieve your desired results. If you consume the wrong foods, then you may experience negative results, despite following all of the right exercises and routines. What you need is a good diet that’s high in fiber and low in sugar, with a balanced amount of both. You should also try to avoid foods with added sugar, the main culprit being sugar-laden drinks. These should be avoided altogether, as much as possible. The foods that you should focus on are sweet potatoes, oranges, and grapefruit. They contain a lot of vitamin C and antioxidants, which are very important for your health. You should also make sure that you don’t eat too much food at once, as this will cause you to gain weight. Instead, eat more in small bites during the day, so you don’t overdo it and cause unnecessary damage to your health.
8. Reduce your stress.
Last but not least, it’s important to reduce your stress level, especially if you’re experiencing a lot of it. You need to learn to say no to things that stress you out, and you should also try to find ways to reduce your stress, such as taking a break or going for a walk. Everyone feels stressed on occasion, but if you feel like this often and it’s starting to affect your health, then it’s time to change things.
At the end of the day, if you want to shed some weight, then you should try an interval training program. It’s a great option for those who want to get results without spending too much money or too much time at the gym. If you live in an area where it gets really cold and snowy, then a snowsuit with a hood will keep you warm while also protecting you from the wind. Remember: you’re better off exercising at home than you are going to a gym, and it’s all about finding the right routine for you.