When considering any exercise program, the time required to exercise is a primary concern. After all, if exercise sessions become too time consuming, they won't get done. For individuals who are pressed for time, home exercise programs are a great option. Many people think that effective exercise can only be performed in a commercial gym. This perception was likely fueled by the health club industry, as a way to drive membership sales. However, while the expensive machines in health clubs can deliver a great workout, there are many ways to get the same level of workout at home, using some very inexpensive, easily available equipment.
Resistance Training and Cardiovascular Training
Home exercise can be broken down into two broad categories – cardiovascular training, and resistance training. Cardiovascular training generally refers to activities performed primarily to raise the heart rate for an extended period of time. This type of exercise is performed to strengthen the heart and lungs. Resistance training involves strengthening of the skeletal muscles. Resistance training is usually performed with either weights, exercise machines, or resistance bands. A balanced home exercise program consists of a mix of cardiovascular and resistance training. The program can be quite demanding physically, while using only minimal, inexpensive equipment.
Strength Training at Home with Resistance Bands
Most people think of expensive weight training machines or bulky free weight sets, benches and dumbbells when they think of resistance training. However, great workouts can be performed with a resistance band. Resistance bands consist of heavy duty tubing with handles on the ends. Bands come in various tensions, with increasing work load as tension increases. A wide variety of strengthening exercises can be performed with bands, with decreased risk of injury from dropped weights. Another excellent tool for resistance training is a pull up bar. For individuals strong enough to do proper pull ups, this exercise can work the arms and back without any additional equipment.
Cardiovascular Training at Home
Training the cardiovascular system at home is easy with very simple, inexpensive equipment. A simple pair of running shoes may provide a thorough cardiovascular workout, by either walking or running. Cardiovascular exercises at home include jumping rope, calisthenics (jumping jacks, squat thrusts, burpees, etc), and stair climbing.
Preparing a Home Exercise Program
Prior to beginning a home exercise program, there are several safety steps recommended. First, consultation with one's physician is important, to help decide what level and type of exercise is appropriate. Second, consultation with a fitness professional or personal trained is advised. A trainer can do an initial fitness assessment, and give instruction in proper home training techniques, particularly for those who are new to using resistance bands.
Steven M. Cohen - Dr. Steven Cohen is a practicing physician, specializing in Diagnostic Radiology. Dr. Cohen, a member of the American College of Sports ...
