How to start the fitness workout at home without any equipment
So you have finally decided to start some workout by looking at your big belly.
If you are thinking about starting some fitness workout at home then this article is for you.
in this article, you will learn how to start a fitness workout at home and how to stick to it.
Exercising regularly is beneficial for health, in fact, you will soon feel the result of continuous exercise in your body.
However, doing exercise regularly required a lot of determination and discipline.
Determination and discipline are very important for sticking to the fitness activity.
Why workout?
Research shows that exercising regularly reduces heart disease and strengthens your bones and muscles.
As you already know there are several benefits for doing a physical fitness workout regularly – from improving stamina, sleep and reducing stress, anxiety, and depression.
There are also some primary benefits like weight loss and weight gain.
In short, Doing a workout regularly gives you a healthy body.
From where should I start a fitness workout at home?
This is the first and most important question which comes to everyone’s mind while starting a workout.
the answer is simple – to start a workout first thing you do is “set a goal“. Means what you want to achieve by doing workouts like gaining and losing weight or building your body.
Start with a small goal which can be achieved shortly like gaining 5kg weight or losing 5kg weight in 2 months, short achievable goals increases your motivation.
Overcoming obstacles to workout
For most of us, the biggest obstacle while starting a workout is “mental health“. If you are not mentally prepared then all your physical efforts are in vain. Therefore, while doing a fitness workout you should believe in yourself that you can do it.
If you are having some trouble starting a fitness workout or following it, then you are not alone, buddy. Everyone has some trouble at the start but after some time it becomes a habit and you don’t know when it will include in your daily routine.
Elements of fitness workouts
There are 4 components of a fitness workouts.
- Warm-up exercise
- Cardiovascular exercise
- Strength exercise
- Cool down exercise
Note : For beginners, the above are the 4 most important elements.
Warm-up Exercise
Warm-up is important not only for beginners but also for professionals. All professional athletes start their daily routine with a simple warm-up. Doing warm-up in beginning raises your body temperature and improves muscle elasticity. Increased body temperature means more oxygen flow in the body which is helpful for muscle workout, and muscle elasticity helps in reducing injury while doing the workout.
A warm-up session can last between 10 minutes and 15 minutes every day, depending on the workout.
Here are some warm-up exercises for beginners.
- Head and Shoulder Rolls
- Arm Circles
- Hip Flexor Stretch
- Leg Extension Stretch
- Knee lift
- On spot jumping
- Jumping jacks
- Rope Jumping
Cardiovascular Exercise
Any type of exercise which raises your heart rate and respiration is called cardiovascular exercise or cardio exercise.
While doing cardiovascular exercise, your oxygen level increases i.e. there is more blood flow in the body which helps in strengthening the lungs.
A cardiovascular exercise session can last between 100 minutes and 150 minutes every week.
The basic activity which includes in cardiovascular exercise is
- Jogging
- Running
- Swimming
- Jump Rope
- Squat jumps
- Mountain Climber
- Burpe
- Zumba
Strength Exercise
Workout which includes strength to do is known as a strength exercise.
Strength exercise helps in increasing bone density, muscle mass, and Strength.
A strength exercise session can last between 120 min to 150 every week.
Here are some strength exercises for beginners.
- Squat
- Lunges
- Burpee With
- Push-Up
- Pull-ups
- Chin-ups
- single-leg
Note : You can do push-ups in different ways like – Incline push-up, Normal push-up, Decline push-up, wide hands push-up, close hand push-up, and diamond push-up
Cool Down Exercise
A cooldown exercise helps your body to return to its normal level.
A stretching and massage can be considered as cooldown exercises.
Cooldown exercise prevents soreness and injuries.
A cooling down session can last between 10 minutes and 15 minutes every day.
Here are some cooldown exercises for beginners.
How to stick in a fitness workout
- Challenge yourself with small goals. If you challenge yourself with a small goal, you will be motivated to do more once you achieve it.
- Enjoy every workout. It won’t be boring if you start enjoying your workout, and after some time you will start liking it.
- Find a partner. You will not be bored if you have a partner during the workout. When your workout partner encourages you, you are motivated to work harder, working harder gives you better results.
- Start slowly. Starting a slow workout helps your body get used to it. If you are a beginner then you should start the workout at a slow pace and then increase it from time to time.
- Monitor your progress. Monitor your progress 4 weeks after starting your workout at home then again after every month. After monitoring the first time you will get to know that your body is improving but after some time you may notice that to continue improving you need to increase the workout time.
Fitness Workout Tips(By Fit Scale Fitness)
1- Do work-out within a limit. If you are a beginner and doing 2 hours workout then it will be harmful for your body. Take your time and listen to your body, and don’t do excessive workouts.
2- Stay Hydrated. Drinking fluids transport nutrition to your body and gives you energy. If you are not hydrated you will not be able to perform at your best throughout the workout session.
3- Don’t skip your warm-up and cool down. Warm-up before the workout session is important to your body from getting injured. As for the cool down after a workout session, it helps to return your body temperature and heartbeat to a normal state.
4- Take a break. Your body needs one day of rest every week. Resting your body helps protect it from soreness. If you are a beginner then you should take a rest for one or two days a week.
5- Eat healthy. Do not eat junk food daily, eating junk food is harmful to your health. If you are exercising daily and also eating junk food then
it is not going to give you better results. Diet is very important for your body to continue its growth, eat healthy stay healthy.
So what are you waiting for?
Start exercising today!
Stay Fit and Stay Healthy with Fit Scale Fitness.