Exercises at Home: A 3-Layered Guide to Staying Healthy

70 Pages·2020·2.863 MB·English

by  Dalton, Aaron

EXERCISE AT HOME
By Aaron Dalton
© Copyright 2019 by
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TABLE OF CONTENTS
Chapter 1: INTRODUCTION
Chapter 2: HOW TO TRAIN FOR WORKOUTS AT HOME
Chapter 3: WORKOUT/EXERCISES WITHOUT EQUIPMENT
ROUTINE FOR BEGINNERS
INTERMEDIATE ROUTINE
ADVANCED ROUTINE
Chapter 4: WORKOUT/EXERCISES WITH MINIMAL EQUIPMENT
Chapter 5: WORKOUT/EXERCISE WITH GYM EQUIPMENT & GEAR
TRICEPS AND CHEST
BACK AND BICEPS WORKOUT
LEGS AND ABS
SHOULDERS AND BACK
TREADMILL WORKOUTS FROM BEGINNER TO ADVANCED
WORKOUT ON ROWING MACHINE
Chapter 6: TOP DAILY EXERCISE BENEFITS
Chapter 7: CONCLUSION
Chapter 1: INTRODUCTION
Fitness is something we would all try to do to maintain a decent standard of
physical health. Yet deciding what exercise entails can be tough. We answer
the question here: What does it mean to be physically fit?
According to United States Department of Health and Human Services,
physical health is defined as "a collection of qualities that are linked to the
ability to perform physical activity" that people have or attain.
This definition goes beyond being able to lift heavy weights or to run
quickly. While significant, these attributes tackle only single fitness areas.
Physical fitness is the capacity of your body systems to function effectively
together to allow you to be healthy and to perform daily living activities.
They are being effective means performing routine tasks with as little effort
as possible. A fit person can do schoolwork, perform duties at home and still
have enough time to enjoy sport and other recreational activities. A fit person
can effectively respond to normal circumstances in life, such as raking leaves
at home, storing shelves at a part-time job, and marching in the school band.
A fit person may also respond to emergency situations-by running to get help
or helping a friend in distress, for example.
Physical fitness consists of 11 parts-6 of them related to health and five
related to ability. All the pieces, including sports, are essential to good results
in physical activity. Yet the six are named contributing to health-related
physical fitness because kinesiology scientists have shown that they can
reduce the risk of chronic disease and encourage good health and wellness.
These elements of fitness are a composition of the body, cardiorespiratory
endurance, flexibility, muscle endurance, power and energy. Also, they allow
you to work efficiently in daily activities.
As the name implies, skill-related components of physical fitness enable you
to perform well in sports and other activities which require motor skills. For
starters, speed helps you in such sports as track and field. Such five elements
of physical exercise are also correlated with health but less so than the
components related to wellness. For example, balance, strength, and
coordination in older adults are very important in avoiding falls (a major
health concern), and reaction speed is correlated with the risk of car
accidents.
Chapter 2: HOW TO TRAIN FOR
WORKOUTS AT HOME
If you think you'll just unroll a yoga mat and jump right into a perfectly
planned workout routine at home, you might be shocked that it's not all that
easy. You need a gameplan, or you'll be left staring at your collection of old,
stretched-out resistance bands and that easy, rusty dumbbell that doesn't even
know where to start.
Know your target.
Number one on the to-do list: Decide what you want to get out of your
workouts at home. Want to leave the gym entirely and just stick to methods at
home? And do you want to make any at-home workouts supplement your
gym and studio sessions for convenience? This will influence the style and
duration of your workouts when you do them, and the equipment you will
need.
Plan a room space.
Choose a spot that has room for at least one yoga mat — this would be a
fairly wide place for you to stretch and do core exercises — and seek to store
your equipment under your bed or wardrobe to free up space while you're not
working. Based on your choice of exercise, you may also adjust the scenery:
HIIT exercises can involve a little more space and a firm floor, while yoga or
Pilates can be performed almost anywhere, including on the living room rug.
Apartment dwellers would need to be mindful of the noise level. Instead of
playing your music on a stereo, put on a pair of portable headphones that
won't get stuck on your jumping cord, and you'll never have to think about
the sound of Lizzo's "Sweet as Hell" going over to the family with a kid
upstairs. You might not be able to smash heavy dumbbells to the ground after
the last exhausting rep or jump squats at midnight, but there are plenty of
quieter options that target the same muscle groups (and feel just as rewarding
when you're done).
Fix a plan.
Now that you should not get to the cycling studio at 6 p.m. You could find
yourself putting off your workouts at home for a happy hour Netflix date.
You could end up skipping your workouts at home, pretty fast. However,
there is an easy solution: build a regular schedule like you would if you
signed up for a class in the studio or went to the gym.
Applying the same logic to your workouts at home by arranging your
workout would allow you to stick closer to your schedule. "If anyone asks
you to meet at 5, you should honestly say, 'Sorry, I've got an appointment;
how about four instead?'"
And note that no matter where you want to work out, consistency is essential
to achieving results: "Over time, as a result of daily physical activity, the
body can develop strength, stamina, and resilience," Stephanie Howe, an
ultra-runner at the CLIF Bar with a PhD in nutrition and exercise science,
told shape beforehand.
"This is the only way to improve, rather than stagnation." Try asking yourself
these questions to figure out the best way to infuse your workouts into your
routine at home:
• Do you have more motivation before dawn, or do you prefer sweating

after work?
• How much time do you want to devote to your workouts at home?

• Would you do it on your own, or with your friend or roommate?

• Do you have to work around your child's, partner's or pet?

• When you're working at home, how can you ensure that your exercise

doesn't affect your productivity?
• Would you like some encouragement (via a fitness app or steaming

workouts online) or do you already have a solo workout plan?
• Would you want to get sweaty? (If the answer is "drenched," a lunch-

break workout of 20 minutes may not be the best.)
Chapter 3:
WORKOUT/EXERCISES
WITHOUT EQUIPMENT
30 Moves to make the most of your workout at home
To a beginner, intermediate, and advanced exercisers, the 30 bodyweight
movements we have listed below can be scaled so start where you feel ready
and progress from there.
ROUTINE FOR BEGINNERS
Our ten picks will have a full-body workout for the novice bodyweight
exercises. Perform two sets of 10 to 15 reps with 1-minute rest between every
step. This circuit will take about 15 minutes — a perfect routine for
beginners.
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