WHAT HELPS - HOW DOES IT WORK
Structured strength training with additional weights in a well-equipped gym makes sense at any age - as long as it is targeted and personalised. But what can you do if you are travelling a lot for work, can't find a babysitter or only have 30 minutes to spare? There is always a way to get some exercise from home, while travelling or in the office during your lunch break.
There are already more than enough providers offering the ultimate programme that will give you your dream body in just a few months and only requires you to do 30 minutes of exercise at home three times a week. The entire spectrum of diets is available: From low carb to calorie counting to paleo, veganism, juice cures, shake diets and far more. Many of these systems actually achieve quick results for buyers, but these do not last long.
Full-body home workouts usually consist of a high number of repetitions and a fast pace, which results in a short-term loss of fat and sometimes also muscle mass. The kilos on the scales may tumble, but in the long term for a toned body - whether male or female - muscles need to be specifically built up. As many people who buy a home training programme like this have not done any sport before, it doesn't really matter what they do, it will have an effect. After a few months, however, your body will adapt to the intense workouts it was subjected to at the beginning and progress will stagnate. This is of course not particularly motivating. However, the exercises that are now actually more intensive for them, such as pull-ups, dips or pistol squats, are a step too high to start with. The bridge from level 1 to level 2 is so much more difficult to build.
SPORT AT HOME - BETTER THAN NO SPORT AT ALL
However, some people find it too much effort to leave the house to exercise. For others, it is actually almost impossible to stay away from their work for 2 hours at regular studio times. Mothers of small children with full-time working husbands, for example, find it more difficult to take this time out. In order to at least get some meaningful exercise and maintain your fitness, there are exercises that can actually be suitable for temporary use at home. It should be emphasised here that it is often not possible to achieve great long-term success with these - especially visually. This is especially not the case if you don't put any effort into your diet. However, a home workout can be useful for a more conscious body awareness, more flexibility and less tension. Training in your own four walls can also be a good alternative to going to the gym. Especially if you are travelling and don't have any gym equipment at your disposal, it is of course an advantage to exercise anyway in order to keep up your routine and at least maintain your current level.
In most cases, full-body training plans make sense here. As it is not possible to do very targeted hypertrophy or maximum strength training at home without a lot of sports equipment, you are more likely to do strength training with a focus on conditions, which actually has a greater fat loss and smaller muscle building effect. In addition, at this lower intensity (due to fewer weights and weight increases), the individual muscle groups can be kept somewhat higher. With maximum strength training and isolated exercises for aesthetic muscle building, the individual muscles need more regeneration.
3 X 2 =
However, if you train more than 3 times a week, you should still complete 2 different training programmes. One could focus more on the chest, upper back, abdominal muscles and front thighs, while the other would focus on the back thighs, bum, lower back and arms. At home, it would be ideal if you could still use lighter additional weights, which are also relatively affordable.
WHAT CAN I TRAIN AT HOME?
Train effectively @ home - focus on regularity. Regularity and a sports routine are among the most important things when it comes to effective training. Fixed training plans are a good option if you have to or want to train from home. This is because the training plan gives you a fixed structure and requires commitment.
Here you will find some options for your home:
Back:
The upper back with pull-ups or eccentric pull-ups depending on the level, rowing variations with resistance bands, dumbbell rowing or the trap 3 raise. The forearm plank and variations of it are suitable for stabilising the back and core area. Romanian deadlifts with dumbbells are suitable for training the lower back, buttocks and rear thighs. The Superman exercise, in which you lie on your stomach and stretch your arms and legs as far up as possible, is also suitable and easy to perform.
Endurance:
With classic endurance equipment such as a treadmill, a bike or preferably an air bike. The more cost-effective and optimal solution would be to simply go for a run outside; running in the fresh air also strengthens the immune system. ATTENTION: DANGER OF CHANGE: ENDURANCE is the ability to maintain a certain intensity evenly over a longer period of time without tiring. It is usually confused with CONDITION, which is the ability to perform an intensity over and over again without tiring. Every athlete needs fitness, because a footballer, for example, doesn't run at the same pace for 90 minutes, but instead keeps doing sprints...
Chest:
With push-up variations in which you support yourself with different widths or on an elevation, use different numbers of repetitions and vary the number of pauses. If you have dumbbells or barbells available, bench and shoulder presses or flyes are suitable. You should always bear in mind that other muscles are always active, such as the triceps and shoulders.
CONCLUSION: With a little imagination, any flat can become an exclusive workout temple. You may have to coordinate your training times with your flatmates or neighbours, but it will save you a lot of time and money compared to visits to the gym.
