If you’re still thinking about exercising on a regular basis, you should stop sitting on the fence and get down with it already. Sports are good for you and your health for so many reasons and you shouldn’t need convincing.
Why should you start doing some sports at home?
We get it: everybody is busy nowadays and doesn’t find the time to go to the gym several times a week. Sports require a lot of dedication and if you have the will, there are plenty of things you can do from the comfort of your home.
Here are the main benefits of sports:
- You get in a better mood and you don’t experience feelings of depression and anxiety that much
- You can encourage your metabolism and burn more calories throughout the day. You maintain your weight loss and muscle mass too
- Your bones get stronger and you build more muscles. Sports reduce the risk for developing osteoporosis later on
- Sports increase your energy levels which is always a good thing for people with constant fatigue
- You stay at a healthy weight and lower your chance for developing chronic diseases
- Sports ensure antioxidant protection, sustaining blood flow, helping your skin to age slower
- Regular exercising is going to sustain the blood flow to the brain, improving your memory and health.
- Sports help you get a better sleep and give you energy throughout the day
- They improve sexual desire, performance and function in both men and women.
So you decided to exercise at home. Now what?
You want to stay on the safe side when doing sports at home, therefore you need to take some important things under consideration:
- Get a complete physical examination
Before you select the right type of strength equipment for your home gym (assuming that you’re going to get with one), you should pay a visit to your family physician.
Even though you may not have any obvious medical condition, it’s still a wise idea to get a complete physical examination before beginning a new exercise plan. You need to know if there is any health issue on the way so that you may proceed with your exercising at home.
In addition, the information from your physical examination may also give you some clues about which type of exercises you need to include in your sports program at home.
- Get basic equipment in the beginning
Some strength equipment is always going to help you at home. Go with the basics in the beginning. You need equipment for staying efficient. Don’t fall into temptation and get equipment that is designed for the advanced workouts.
You’re going to have enough time to get more gym equipment later on.
- Have a talk with a professional about your workout plan
If you’re determined to work out at home, talking to a professional fitness coach is always going to be a good idea.
You can give him/her the information from your physical examination so that he/she is able to recommend various exercises that are easy to do from the comfort of your home. The coach is capable to suggest how much weight you should use in the beginning or how many repetitions you should try to make at first.
Developing a routine that is adjusted to your present level of strength and endurance is essential for your success.
- Make a plan, nevertheless
Even though you’re going to work out at home and you have access to your “gym” anytime of the day, you should still create a workout schedule. This is fundamental especially for the people who didn’t exercise for years.
3 days a week, early in the morning and Friday night are good options to consider. You need to develop a habit of working out, and have mercy on you if you cannot make it to a meeting due to some social event.
What sports can you do at home?
Just because you’re not there on the field doesn’t mean you cannot work on getting better at sports. Some simple exercises are going to help you improve your athletic performance right from the comfort of your home. No matter if you want to run faster, jump higher or get stronger, you may very well do it from the coziness of your home.
- Train your strength
You may try various strength exercises at home for improving your athletic ability as you improve your speed, power and stability. Stronger muscles are capable to react faster and to give higher force, which is essential in various sports (baseball, football, volleyball), involving the explosive movements that you need.
Dumbbells, kettlebells or resistance bands are easy to use at home for building muscles. Lunges, deadlifts, dumbbell squats, calf raises are great exercises to build stronger lower-body. Try shoulder presses, triceps kickbacks, bicep curls, chest presses and dumbbell rows for working the upper-body.
You don’t necessarily need the home workout equipment and you can still improve your athletic performance with various body-weight exercises (lunges, squats, pushups, dips).
In order to get better stamina, endurance, speed and strength you need to improve your cardiovascular fitness as well. You should develop exercises that raise your heart rate for a longer time for helping your body to pump blood a lot better and to carry energy-boosting oxygen to the muscles. You’re not going to get tired that easy. Get your bike or run in your neighborhood. Use an elliptical machine or a treadmill for the home practice.
- Stability exercises
Strong stabilizer and well-balanced muscles in your trunk and pelvis area, glutes, flexors, abs and lower back are important for your athletic performance. If the aforementioned muscles work best, they’re going to give power and reduce the risk for lower body injuries as they reduce the workload of your leg muscles. In order to strengthen the core and improve your stability, you’re going to need to do plenty of glute bridges, superman’s and one-legged squats.
Agility drills and speed (aka plyometric) are going to push your muscles for exploding with power. Fast and high-impact exercises (bounding, jumping, quick-stepping moves, plyometric exercises) are going to develop fast-twitch muscle fibers, helping you jump higher and get faster, improving your agility on the side. Quick-feet, box-jumps, high-knees and forward leaps are great to try at home.
One suggestion before you go
You should never undermine the role of sports for your health, body and mind. No matter if you decide to do it at home or go to a gym, in the end, you only need one thing to do it: determination.