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If you do not have access to a gym or workout equipment you are still capable of exercising. There are several body weight exercises that you can perform in the comfort of your own home. They require no equipment outside of what you would normally have laying around the house. These types of workouts are great for stay at home moms or for someone who would rather exercise at home instead of sweating in front of other people. Exercising at home requires discipline being that some of us need a different surrounding. Often people postpone their workout until later since they can do it at home, and never end up doing it. Some good exercises you can perform at home involve:
If you need help creating an at home exercise program involving these exercises you can visit our Individualized Exercise Program page. All I am trying to prove is that it is possible to get a great workout in at home. This eliminates the excuse that you do not have time to go to the gym. Or that you can not afford a gym membership now. Or the, “I do not like the gym that is near me,” excuse. If you really wanted to get in shape it is possible no matter what your situation is. If you have kids at home or need to work out at strange hours, perhaps a home exercise program is best for you. The benefits are that it is extremely cheap (free) and is time efficient (no commute). You still have the ability to manipulate the variables that are associated with a good workout. These reasons could be enough for you to start your home workout today. If you have any questions or comments about this information please feel free to leave it below.
These are the top exercises you should do to either get out of pain or stay out of pain. Click on the links to see a video on how to perform each exercise.
This is a great exercise to strengthen the legs and glutes. Having strength in these muscles is crucial when maintaining mobility and stability as we age. This could help prevent you from falling when you get older, which commonly results in broken hips. Preventing a broken hip at an elderly age could save your life. Strengthening these muscles also takes pressure off of your knees (prevents knee pain) and keeps you mobile, which prevents joints from decaying and stiffening.
This exercise is meant to strengthen your mid and lower traps. Strengthening these muscles is beneficial in reversing the upper crossed syndrome. This syndrome is a result of slumped shoulders, overactive traps, and tight shoulder/chest muscles. Neck, upper back, and shoulder pain are common side effects of the upper cross syndrome. By strengthening the mid and lower traps your shoulder blades are pulled back and down which takes pressure off of your neck and shoulders. So many things in our life pull us forward (ex. sitting at computer), this is an exercise that will help bring you back and improve your posture.
This exercise strengthens your lower back, glutes, and hamstrings. Strengthening your posterior chain is important for the health of your low back. More often then not low back pain is due to a muscular imbalance between your anterior and posterior chain. When you have this imbalance you are prone for injury and something as simple as bending over to pick up your socks can “throw out your back.” By keeping these muscles strong you are stabilizing your lower back, lessening the incidence of injury.
These shoulder exercises are key to keep your rotator cuff strong. It is not common for us to strengthen our shoulders in every day life. So if you do not choose to strengthen them as we age the muscles will atrophy. Once this happens we are prone for shoulder pain and injury. As you know once we are in pain we tend to stay away from what causes the pain. This is how your shoulder range of motion can become restricted, and all of a sudden you have the beginnings of a frozen shoulder. Doing these simple exercises will keep your shoulders strong and out of pain.
This is a simple exercise that may feel like you are doing nothing but it is important in strengthening your VMO (vastus medialis oblique). Strengthening this muscle takes a lot of pressure off of your knees. Preventing knee pain is key because once again it keeps you mobile and active. There is a laundry list of health problems that can set in once you become inactive and sedentary.
Strengthening your forearms (flexors and extensors) is key in preventing elbow pain. Having strength in this area can prevent tennis elbow as well as golfers elbow. Even though it is not proven by research it could help with slowing down the incidence of carpal tunnel syndrome also.
These simple exercises are easy to do and most of them require little or no equipment so they can be done at home. If you add these six exercises into your routine now you will be thanking yourself in the future.
I know that everyone that goes to the gym is an expert and knows exactly what they are doing…not really. You have probably noticed that if you were to ever offer advice to someone at the gym they will either seem offended or agree with you but continue to do it the way they previously were. No one is perfect and if someone is offering you advice it is probably for a good reason. So take a look at these popular mistakes people make in the gym and see if there is an aspect of your workout that you need fixing.
Taking Too Long in between Sets
More often than not people take too much rest in between sets. By doing this you are not burning as many calories, your heart rate is dropping, and your muscular and cardiovascular systems are not being taxed the way they should be. Try to avoid talking to people during sets because this is the most common way one minute turns into five. This is also inconsiderate for the other people at the gym. It should not take you 45 minutes to use a machine, if it does someone will be sitting there waiting for their turn. In short, cut your rest time, get a better workout and be more considerate to others who are trying to use the same equipment you are.
Intensity is too Low
Everybody knows the person that sits on the machine and puts the pin at the top and does 20 reps. This intensity is nowhere near high enough for you to get any physiological benefits from working out. Now I am not saying that everyone who goes to the gym should be lifting 400 lbs, but the weight that you are using should be tough and a struggle for you to perform. An easy gauge that might show you that your intensity is too low would be the state you are in when you leave the gym. If you are not sweating, not tired, and do not feel like you did something the next day you need to increase your intensity. This goes for cardio equipment as well. If you go on the treadmill and walk at a 3.5, but you really should be doing a jog at 5.2, then your intensity is too low. If you do not challenge your body you will not see the results you want and one way to challenge the body is by increasing the intensity.
Not doing enough
When you are working out and looking to increase your level of fitness, you have to do a certain amount of work in order for that to happen. A common mistake is that people do not work out enough. If you are wondering why you are not seeing any progress when going to the gym twice a week is because that is not enough to see the progress you want. Three times a week is considered maintenance so you really need to go 4-5 times a week to see the progress you want in your fitness level, whatever that is.
Doing too much
On the other hand, there are people that do too much. There are the people who workout every day of the week for 2-3 hours at a time. If you are doing this you are doing way too much. You may see the results that you want but it is only a matter of time until your body will start to break down. Without the rest you need you can go into a state of over-training. Once you are in this state it takes a long time to recover from it. Also when your body is in a weakened state you are much more susceptible to injury, which is the last thing anybody wants. Your body needs at least one day off if not two a week, which will give it the rest it needs to recover and make the progress you are looking for.
If someone in the gym comes up to you and says that your technique is wrong or your form is bad, there is a really good chance that it is. The likelihood that someone would come up to you and tell you this is unlikely unless you are really off or are in danger of hurting yourself. Please listen to this advice and correct the mistake by using less weight or less momentum or whatever the problem is. It will be better for you in the long run and you will get more out of your workout because of it. So if someone has the nerve to tell you your form is wrong, they are probably right so please listen.
So if any of these categories sound like I am speaking to you, you need to change up your workout for your own good. If you have any questions or comments on the above information, or think of any other workout mistakes, please feel free to leave them below. There will be more workout mistakes posted soon.