Top Fitness Tips

Posts Tagged ‘Home’

by Ed Yourdon

Home Training – Cardio Workout Tips

Whether preparing for an upcoming show, or just trying to keep body fat low, cardiovascular training is an important part of all bodybuilders’ routines. When trying to add mass, cardio should be done at a minimum, but for health reasons it should never be completely deleted. Cardio strengthens the cardiovascular and respiratory system, and gives you a stronger heart and lungs.

It’s often hard to get to the gym four or five times per week to train with weights. It’s even harder to make the trip 5 times a week for cardio, especially if you (wisely) decide to do cardio training in the morning to burn the most body fat, performed on an empty stomach upon waking. For these situations, a home cardio solution is a great idea. But which works best? Let’s examine the options.

Walking or running

This it the easiest option – put on shoes, open the door, and go for it. Cost is free, and it can be done anytime. However, drawbacks do exist. Weather can prevent you from running – it’s very hard to spend 45 minutes in the elements when it’s ten below zero, or a sweltering 90 degrees. Also if you live in a bad neighborhood, utilizing a predictable walking schedule might make you a target.

Exercise bike

This is a favorite of many due to the low-impact nature of the movement, as well as the fact you can very easily watch television while training. Time does pass quickly on a stationary bike. One drawback is the low intensity nature of the machine. It cannot deliver the same kind of full body workout as other machines.

Elliptical

Elliptical machines are very popular in gyms, but less popular for homes due to their size (big), weight (heavy) and cost (0 and up for a quality machine). They are very effective for full body workouts.

Rowing machine

This very effective piece of equipment suffers from the same fate as the elliptical. It is highly effective for cardiovascular purposes, but also large and expensive. If you have the space and can afford it, a rower is a terrific investment.

Stationary stepper

This small piece of equipment is available for under , and it is used by a surprising number of athletes. It’s the size of a shoebox and provides no upper body balance, but it is easily stored and used, and provides full ability to walk or run using very little space.

www.charlotteord.com

Here is an advanced chest workout you can do at home with a cheap dumbbell set. Big gyms are nice but when you can get a killer workout at home without the overhead of getting to and from the gym. This workout is a complete 70 minute workout and consists of four supersets. superset 1: incline dumbbell press and flys superset 2: dumbbell press from the hip and thumbs up flys superset 3: incline flys and ultrawide pushups superset 4: pushups, flys, and dumbbell press We will do each superset three times and take 2-3 minutes rest between. Use a weight that lets you do 5-7 reps with good form. This is an intense workout and this is not meant to be used every week, just do this workout now and then to shake things up. By the way, I’m not a very original or creative person, I get all the ideas for my mock-infomercials from real-life ads – isnt that scary? I just assemble them in a way so that its clear how ridiculous the claims are. There are people, who shall remain nameless, who comment on my vids and claim results as ridiculous as PecFuel5000 – I’m sure these people are just acting as sales people for these scam companies. Remember, be a critical thinker. Never believe those anecdotal “amazing” results stories at the gym, in magazines, or on the internet. … and remember, your Grandma was always right. If it SOUNDS too good to be true, then it IS. Dont be a sucker. Demand real evidence before buying any fitness product/supplement/program. If it is as great as they say then …

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Creating a Home Fitness Exercise Program

Creating a home fitness plan can be as simple as starting with what the individuals already owns and the exercises that they already know how to do.  Home fitness exercise programs can be as simple or complex as individuals want to make them, from activities that take no extra equipment at all to using the most high tech aerobic and fitness gym equipment on the market.  Individuals must analyze what their goals are for the home fitness exercise program and then determine what equipment and cost it will take for them to achieve those goals.

Simple Steps

Every person is different and it is important to find a home fitness exercise program that fits each individual so that the activity can be sustained for life, rather than just as a passing fad or hobby.  Everyone needs to have some sort of cardio vascular activity as a part of the workout plan, so different types should be tried to see what works and can be enjoyed in the process.  For those with weaker knees, biking can be a great cardio program, although it takes longer to get the same amount of cardio outside on a bike than inside since there is the ability to coast on hills.  Walking is also a low impact cardio exercise that allows the individual to be outside while getting exercise in their home fitness exercise program.  Jogging and cross country skiing can also be options for the more adventurous and for those who live in colder climates with snow.

For those who like to use and can afford machines for cardio, there are plenty that can be added to a home fitness exercise program, such as an elliptical machine, a treadmill, or a rowing machine.  All of these products cost hundreds of dollars, so the individual should try them out before purchasing to make sure it is a valid option for them.  In addition, they need to be aware of what room the machine will go into, since some houses are not structurally sound enough to hold such machines on the upper levels.  Home gyms are another option for strength work in a home fitness exercise program, such as the Bowflex that allows the user to do over one hundred activities on one machine.  These can get quite pricey however, and the individual should be very committed to working out before buying one so that the money does not go to waste on a passing phase rather than a serious home fitness exercise program.