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How to exercise at home?

How to look after your m

Exercise is important for both physical and mental health. Regular physical activity may help prevent dementia, heart disease, stroke and some forms of cancer. You can also relieve stress and fight depression more effectively if you train.

Experts recommend exercise at least 150 minutes per week. Ideally, you should combine aerobic and resistance exercises which warm you up and increase your heart rate. Try to make regular physical activity a habit. It will improve your energy levels and mood, promote quality sleep, increase strength and flexibility.

Obviously, the best place to do that is the gym. However, the pandemic is here as before and it is still a wise idea to avoid public places. The good news is you can also exercise at home, even though it doesn’t sound that good. The most important thing is to have a proper setup and a positive attitude. In this article, I want to tell you more about effective workouts at home.

exercise at home

How to set up the perfect home workout space?

Give yourself enough space

Figure out how much space you need and find an appropriate spot in your home. It can be the garage, the basement, a spare room or a part of your living room. Even cardio exercises like burpees or jumping jacks do not require much space, so it is possible to arrange the workout space in almost every house or apartment. However, there should always be enough light and air circulation. It will cool you down and give you more energy. Also, be sure that no one interrupts you and there won’t be any noise complaints.

Create the right atmosphere

Clear up your space and play some energetic music. You can install a mirror, exercise in front of it, see the progress day by day and stay motivated. Moreover, it will make your space seem larger. Having inspirational pictures or quotes on the wall can help as well because they will remind you of your goals. This is your place, so take advantage of it and create your own perfect workout space.

exercise at home

Stock the basics

No need to buy a treadmill, spin bike or squat rack. There are many exercises you can perform without any equipment at all. However, such things as yoga mats, dumbbells, resistant bands, jump ropes, stability balls or TRX cables would be very useful as you can use them for many different workout activities.  Don’t get everything at once, just think about what would be helpful for you and buy it.

Keep your space clean

To make your place fully set up, get a rack or some other furniture to store and organize your equipment. This way, your space will look more inviting. Take care of your spot and it will put you in a better mindset before and after the workout.

exercise at home

6 home gym equipment essentials

Exercise mat

Whether you are doing abs work on your back or push-ups on your knees, a mat will always come in handy. Find a thicker mat for a more comfortable workout.

Resistance bands

Resistance bands are lightweight, cheap and effective. They are great for lower-body training. Try side squats, glute bridges or clamshells with a band around your knees or ankles. To make your workout more challenging, tighten the band.

Kettlebell

Kettlebell is a very versatile piece of gym equipment, you can use it in many different ways. There are kettlebells of various shapes, weights and types. Use them to strengthen your muscles and make your heart rate up. For example, you can perform such exercises as Turkish get-ups or a goblet squat with a kettlebell. A small collection of them can give you infinite options.

exercise at home

Dumbbells

You can use a set of dumbbells in an endless number of combinations as well. If you are not sure which weight to get, go for a medium set at first. Such dumbbells are great for smaller muscle groups. If you want to do exercises that work your bigger muscles, get a heavier set too. However, an adjustable set is good for both cases. Even though it is not so comfortable as neoprene dumbbells and it might be annoying to change the plates all the time, an adjustable set gives you much more options.

Jump rope

Jump rope strengthens your core, shoulders, arms and legs. It is a great way to get your heart rate up fast. It is a very useful item that takes up no space. You can take it anywhere. A jumping rope is a decent replacement for such cardio exercises as running or cycling.

TRX suspension training system

A TRX System is a full-body training system. All you should do is anchor it to a door, beam or tree. A TRX system will help you strengthen your muscles, improve your posture and alignment. You can easily adjust the degree of difficulty by changing your body angle.

Experts recommend exercise at least 150 minutes per week. Ideally, you should combine aerobic and resistance exercises which warm you up and increase your heart rate. Try to make regular physical activity a habit. It will improve your energy levels and mood, promote quality sleep, increase strength and flexibility.

Obviously, the best place to do that is the gym. However, the pandemic is here as before and it is still a wise idea to avoid public places. The good news is you can also exercise at home, even though it doesn’t sound that good. The most important thing is to have a proper setup and a positive attitude. In this article, I want to tell you more about effective workouts at home.

exercise at home

How to set up the perfect home workout space?

Give yourself enough space

Figure out how much space you need and find an appropriate spot in your home. It can be the garage, the basement, a spare room or a part of your living room. Even cardio exercises like burpees or jumping jacks do not require much space, so it is possible to arrange the workout space in almost every house or apartment. However, there should always be enough light and air circulation. It will cool you down and give you more energy. Also, be sure that no one interrupts you and there won’t be any noise complaints.

Create the right atmosphere

Clear up your space and play some energetic music. You can install a mirror, exercise in front of it, see the progress day by day and stay motivated. Moreover, it will make your space seem larger. Having inspirational pictures or quotes on the wall can help as well because they will remind you of your goals. This is your place, so take advantage of it and create your own perfect workout space.

exercise at home

Stock the basics

No need to buy a treadmill, spin bike or squat rack. There are many exercises you can perform without any equipment at all. However, such things as yoga mats, dumbbells, resistant bands, jump ropes, stability balls or TRX cables would be very useful as you can use them for many different workout activities.  Don’t get everything at once, just think about what would be helpful for you and buy it.

Keep your space clean

To make your place fully set up, get a rack or some other furniture to store and organize your equipment. This way, your space will look more inviting. Take care of your spot and it will put you in a better mindset before and after the workout.

exercise at home

6 home gym equipment essentials

Exercise mat

Whether you are doing abs work on your back or push-ups on your knees, a mat will always come in handy. Find a thicker mat for a more comfortable workout.

Resistance bands

Resistance bands are lightweight, cheap and effective. They are great for lower-body training. Try side squats, glute bridges or clamshells with a band around your knees or ankles. To make your workout more challenging, tighten the band.

Kettlebell

Kettlebell is a very versatile piece of gym equipment, you can use it in many different ways. There are kettlebells of various shapes, weights and types. Use them to strengthen your muscles and make your heart rate up. For example, you can perform such exercises as Turkish get-ups or a goblet squat with a kettlebell. A small collection of them can give you infinite options.

exercise at home

Dumbbells

You can use a set of dumbbells in an endless number of combinations as well. If you are not sure which weight to get, go for a medium set at first. Such dumbbells are great for smaller muscle groups. If you want to do exercises that work your bigger muscles, get a heavier set too. However, an adjustable set is good for both cases. Even though it is not so comfortable as neoprene dumbbells and it might be annoying to change the plates all the time, an adjustable set gives you much more options.

Jump rope

Jump rope strengthens your core, shoulders, arms and legs. It is a great way to get your heart rate up fast. It is a very useful item that takes up no space. You can take it anywhere. A jumping rope is a decent replacement for such cardio exercises as running or cycling.

TRX suspension training system

A TRX System is a full-body training system. All you should do is anchor it to a door, beam or tree. A TRX system will help you strengthen your muscles, improve your posture and alignment. You can easily adjust the degree of difficulty by changing your body angle.

Alessandro Rocco Pietrocola is an entrepreneur and investor based in London and operating mainly in Europe, Asia and Oceania with main focus on UK, Baltic Countries, Russia, China, Hong Kong, Malaysia, Singapore, Middle East and New Zealand as area of interest! At the moment is the CEO of Astorts Group. He is an UK FCA (Financial Conduct Authority) Approved Person and is has great experience as director of regulated companies. He uses to dedicate part of his life to inspire others and help them achieve the most out of their life. Since he was 20, he had successfully founded and managed several companies operating in the field of management consulting, wealth management and fintech. He loves travelling, he is a cigars lover, an amateur golfer and a dapper man.

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