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Training at home is convenient and affordable!
It is typically more convenient to train at home. To train, you do not need to go anywhere, adjust your activities to the training schedule, or buy expensive sportswear and special equipment. You can start with a couple of dumbbells, a mat and a regular chair.
Finding 2-3 hours to travel to a fitness club can be challenging, but setting aside 20-30 minutes for a workout at home with video lessons is much easier. Training at home is also convenient for young mothers, as they can fit in a session even while their child is sleeping.
But home training has its pitfalls too. And you should know about them.
Four pillars of home fitness
1. Organization
Schedule your workouts...
Don’t treat workouts as an afterthought to fit in only when everything else is done; this approach won’t bring the best results. Also, remember to include time for rest, your body needs adequate recovery after physical activity.
2. Adequate loads
Avoid pushing yourself too hard in the beginning. Assess your fitness level honestly, and don’t overwhelm your body with excessive planks or multiple sets. Start with a moderate pace and gradually increase the intensity so your body has time to adapt. Overly intense workouts can backfire. Instead of strengthening your health, it may weaken your immune system, lead to fatigue, frustration, disappointment, and refusal to train.
Remember, fitness is health, joy and pleasure. You will feel it yourself when you are overcome with a sense of euphoria after a rewarding workout.
3. Regularity
Consistency in your workouts is crucial. Fitness is easy to lose but hard to regain. Just 10 days after stopping your workouts, your aerobic performance deteriorates. The body's ability to absorb, transport, and use oxygen during exercise decreases - leading to gradual muscle loss.
When you exercise regularly, your body uses fat for energy (the body's response to fat oxidation increases). However, stopping workouts shifts your metabolism, causing the body to rely more on carbohydrates for fuel and decreasing fat breakdown.
But what if you get sick or overtrain? In this case, skipping workouts is not only possible, but also necessary.
4. Proper nutrition and drinking regimen
Stick to a proper diet.
Your diet should include:
proteins - protect muscles from destruction during exercise, restore damaged tissue and promote muscle fiber growth
“healthy” fats - increase endurance, speed up metabolism
complex carbohydrates - a source of energy and fuel for the body
Our program will help you calculate your optimal diet, taking into account your weight, height, age and other data.
Drink water! Water regulates body temperature, helps burn fat, nourishes muscles, and supports metabolic processes It is recommended to drink 350-500 ml of water 1.5 - 2 hours before training. During this time, the water will be absorbed, and its excess will be excreted naturally. You can drink 150-200 mL of liquid immediately before training. Feel thirsty during training? Drink 2-3 sips to avoid bloating and stomach cramps. After training, also replenish the loss of fluid and eat a proper meal. Protein is essential for muscle growth. Do not starve yourself, it can cost you your health!
Optimal exercises at home for beginners
The choice of exercises depends on what goals you set for yourself - to build muscle mass, lose weight, develop endurance, etc. Depending on the goal, you need to build a training program. Take a moment to define what your fitness goals are.
Cardio workouts
Aimed at strengthening the heart muscle, weight loss, increasing endurance and strengthening the musculoskeletal system.
All dynamic exercises are suitable - jumping, push-ups, twisting, squats, and cyclic sports such as running, swimming, cycling.
It is important to monitor your heart rate and avoid exceeding 150 beats per minute. For example, a high-intensity spin class may be too strenuous for a beginner amateur athlete
If your joints hurt or you have problems with excess weight, it is best to start training with walking and aerobic exercises for different muscle groups. And only then move on to running and more intense aerobic exercises.
Strength training for beginners
Focus on strengthening muscles, cartilage, and joints. Alternate your targeted muscles for balanced results. For example, if you train twice a week, target legs and abs in one session, and focus on chest, back, and arms in the next.
It's important for beginners to avoid starting with heavy strength exercises. Begin with cardio to allow your body to adapt to regular training, then gradually add strength exercises as you build endurance.
How to Train Properly to Achieve Success
To effectively lose weight, increase endurance, and build muscle, training just once a week is not enough, aim for at least 2-3 sessions per week.
Always start your workouts with a warm-up. This prepares your muscles, boosts your metabolism, and mentally prepare for fitness. Perform warm-up exercises at a steady pace, avoiding sudden movements or jerks."
The key to a successful workout is using the correct technique when performing exercises.
Every detail counts, from your starting position to the finer points of movement. In side lunges, if the heel of your supporting leg lifts off the floor or your knee goes past your toes, it can strain your joints and spine. This makes the exercise unsafe and ineffective for building muscle and losing weight. Similarly, poor squat form can harm the spine and knee joints. Squats should be performed slowly and at a controlled pace, without dropping below the knees.
To avoid these and other mistakes, you can:
do the exercises in front of a mirror;
film the workout and watch the video, evaluate your technique and notice the mistakes.
But the best option is to work out according to programs developed by experienced professional trainers specifically for beginners. Trainers explain each exercise in detail, clarify possible nuances, and warn against typical beginner mistakes.
And don't forget that in addition to proper training, it is important to maintain a sleep schedule and eat right.
Online training for every taste
The sports industry offers various fitness areas from which you can choose suitable home workout programs for beginners.
The FitStars offers a variety of effective home workouts tailored to different fitness levels, including options for beginners.
Depending on your goal, you can choose from various programs. For example, «Daily Stretching» program with Mish Naidoo, is great for improving flexibility and stretching. «Booty & Core Pilates» with Bonnie Lyall will strengthen your whole body. If your goal is weight loss and muscle tone, «Boxing Full Body Burn» with Danielle Harrison is a great choice.
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All workouts are held in a convenient video format allowing users to "watch and repeat". The format is suitable for both beginners and advanced users. The trainer explains each exercise in detail so that you can do the workout correctly at home.
The workout plans created by professional FitStars trainers make it easy and effective to achieve your fitness goals.
Don't wait for good weather, another Monday or the new year. Start training right now. Take the first step to a slim, healthy body.
And remember - everyone once started from scratch!
