Being fit isn't just about the time of year. Typically we realize we need exercise when summer arrives or after the holidays.
In these circumstances, you want to recover your ideal weight quickly, with the risk of overdoing or fasting, getting hurt, and recovering the lost kilos as soon as possible.
Much better to train at home, as long as you choose the right tools.
Tools to lose weight at home: why do it and which ones to choose
The first thing to specify is why you should train at home. Of course, it is not an obligation, but a possibility to be exploited.
First of all, this gives you the possibility to train how and when you want, choosing the most convenient time for you.
Secondly, it frees you from the gym, which is closed during certain periods.
Finally, you have the opportunity to build yourself a real personal gym, which allows you to reduce subscription costs, excluding the initial investment.
The important thing is to choose quality tools, with simple instructions and customizable settings, as well as a guarantee for every problem. That said, let's go see what tools are needed.
The inclusion of free body exercises is very important.
What are the recommended tools for training and losing weight at home
Among the recommendations on personalized workouts at home, there is certainly that of considering your level of training.
If you're out of shape don't overdo it, and program a section of exercises starting with a low rep range. Gradually you can increase.
We also want to give you some other important advice:
Establish a routine: the body gets used to and adapts to the schedules you give it. Having tools at home doesn't justify a broken routine. Set a time, such as in the morning before going out or in the evening after dinner. The important thing is that you don't exercise too late, otherwise you may have trouble falling asleep later. Also, try to respect the training schedule: don't train today in the morning, tomorrow in the evening, the day after tomorrow in the afternoon, and so on;
Dedicate a room to training: Instead of scattering equipment around the house, if you have the opportunity, create a space dedicated to fitness in one room. That will be your gym, and not only will you have a tidier home, but you will get a real mental space of your own;
Don't forget the stretching: training at home shouldn't make you underestimate the importance of the initial warm-up and final stretching. Don't throw yourself on the sofa after your sessions, but take time to loosen up your muscles by avoiding the accumulation of lactic acid and increasing joint mobility ;
Hydrate enough before and after. Avoid frozen drinks and prefer mineral salt supplements
Don't work out while watching TV, you could get distracted and hurt yourself. Treat yourself to a nice regenerating shower after training, you will feel at your best.
Cycling is good for your back and heart as well
The first inevitable piece of equipment to set up your personal gym is undoubtedly the exercise bike.
You can use it both for the initial warm-up, pedaling for a few minutes, and for the final cool-down.
However, the exercise bike has specific advantages in various aspects, let's see which ones;
Benefit for the back: Back muscles are often underestimated, but when they hurt they immobilize. The stationary bike is a great tool to strengthen them. The false myth that sees the exercise bike is an overload for the back and neck is precisely a false myth. The important thing is to sit correctly, adjust the height of the pedals and grip the handlebars firmly. Make sure that your leg is fully extended when you pedal. The exercise strengthens the lumbar area in particular and helps to improve bad posture ;
Benefit for the heart: being an aerobic exercise, pedaling is particularly appreciated for its cardiac benefits. The heart is oxygenated and works better because it is stimulated to pump blood and therefore oxygen. Studies show that the exercise bike helps keep blood pressure under control, provided you don't overdo it;
Benefit for the figure: Of course, the exercise bike is also perfect for the purpose from which we started, which is to lose weight. Ideal for speeding up the metabolism but above all for burning fat, especially the harmful ones accumulated on the hips and belly. Even the buttocks and of course the legs are toned;
Benefit for the joints: the joints tend to be overloaded when playing sports. The more excess body fat there is, the more the overload is harmful. With the stationary bike the weight is unloaded on the saddle, and not on the knees;
How and when to exercise: start 2 or 3 times a week, pedaling for at least 25-30 minutes, to start burning fat.
Home rowing machine to tone the whole body
Here is another really useful tool around the house.
It is a tool that falls into the category of cardio training, i.e. specific training for the heart (as well as of course for the muscles involved).
The tool is designed to mimic exactly what you would do in a real canoe.
That's why the benefits you get are:
Specific training for back, arm, leg, and abdominal muscles;
Slimming and toning action ;
Beneficial and protective action on the heart;
Breath improvement ;
Metabolism stimulation.
Specifically, this tool is also useful for strengthening and streamlining the abdominals. Although you basically have to move your arms and legs, to keep you balanced and give the right coordination to your strokes, you have to use your abs.
To start, we advise you to choose the ' central drive ' model.
This is the rowing machine that joins the arms, unlike the 'separate traction' one which provides for the separate use of the dumbbells. It's easiest to use if you're just starting out.
How is the rowing machine used?
Pay attention to coordination, and don't move both arms and legs at the same time. Stay upright and don't force your back, and especially don't spread your elbows, because this would force you to make a wrong move.
Perform rowing with ambient chill-out music with a water effect in the background.
You will feel really relaxed.
Elliptical for the cardiovascular system
If you've never heard of this tool, know that it's a panacea for weight loss. Imagine a cross between the step and the exercise bike and you will have the elliptical.
The purpose of the exercises is to move the game and arms at the same time, while always maintaining motor coordination. In fact, while you step, you have to move your arms by moving the dumbbells back and forth.
Here are the benefits of this tool:
stimulates motor coordination;
increases cardiac efficiency;
increases respiratory efficiency;
burns a lot of fat;
firms legs and arms;
can be set to target different muscles.
The advice for using this tool is as follows: while moving the handlebars, pedal first forward and then backward. The forward direction works the abs and the front of the legs, while the backward direction tones the glutes and the back of the legs.
Stepper to train and lose weight
The stepper is one of the favorite tools for training at home. The reason is twofold, indeed if we want even threefold:
it has a very low cost;
takes up very little space;
it has beneficial effects.
It stimulates circulation and firms the muscles, becoming one of the cardio fitness tools right away. Using it is extremely simple: you just need to raise and lower the small platforms you place your feet on. You will immediately feel the benefit starting from the calves, up towards the thighs, and finally to the buttocks. The abs are also very trained with this piece of equipment. For completeness of information, know that the best steppers can also be of another type, namely with a platform.
Lose weight with the Multifunction Station
The multifunctional station, also known as the ' multifunctional bench ' is a tool that actually encompasses various tools.
You can train virtually any muscle type by setting the exercise.
If you integrate the bench with the barbell (a useful tool for chest training ) then the workout will be truly complete.
In fact, with the bench, you can structure a series of truly integrated exercises. This is true for example if you use an extender in addition to the barbell, such as the ' leg extension ' for the legs.
It is an excellent tool for weight loss, and above all for weight loss evenly. In fact, always remember not to train just one part, but to perform exercises that touch all the muscles.
Usefulness and advantages of a heart rate monitor
Finally, here's a tool that somehow coordinates them all.
The heart rate monitor, as the name implies, monitors the effort of the heart, measuring its pulsations and speed. Its use is very simple, and you can choose the most suitable model. Simply strap it to your wrist and a small, precise device transmits your heartbeat and pulse to the software on it.
You can set the parameters in order to also have a report, and gradually evaluate the improvements of your exercise.
If you notice that you're trying too hard, you can not only slow down, but you can also figure out which exercise puts the most stress on you to perfect your workout.
Conversely, if you see that the exercise you're doing doesn't cause even the slightest increase in your pulse, you're obviously not exerting yourself enough, and the exercise may not have any effect.
As you can see, setting up a home gym is not only possible, but it's a great idea to train and stay fit at any time of the year. You will soon amortize the costs of the gym and your body will benefit from it in all its aspects, starting from flexibility up to athletic and physical preparation.
0 Comments