How To Workout At Home

Today, people becomes increasingly aware of their figure and fitness. Many people want to go to the gym to exercise and keep their weight balance. However, they would have to juggle between workout and work, so many would have to give up the workout plan. Actually, you workout well at home!

However, before you start to workout in the first place, just be aware that fitness is a science. It's by no means to train hard blindly! You should have a good idea of what is FITT !

1. What is FITT?

In terms of fitness or workout, FITT is an acronym of Frequency, Intensity, Time and Type! 

Frequency is how often you participate in the physical activity whether it’s aerobic exercise, strength training or some other form of movement. This metric will generally depend on your previous workout history, health, your schedule, and your goals or the types of workouts you’ll be doing.

Workout Intensity can be described as low, moderate, or high intensity. Applying the proper amount of intensity to your workouts is also dependent on your goals, and a significant factor in the types of results you can expect.

Time refers to how long your workout or activity will last per session. It’s usually measured in minutes and will be based on the frequency and intensity of your workout. More intense workouts last for shorter durations, while less intense workouts can go on for extended periods of time.

Types of activities that you can choose from include sports, aerobics, strength training, stretching, mobility, leisure activities and hobbies such as dancing, and stability training. 

Depending on the type of activity you choose, there are still be other variables to consider. For example, if you choose strength training then the types of exercises will also matter. Compound exercises that use multiple large muscle groups will place a greater demand on your central nervous system and deplete your energy stores faster. Whereas if you choose to do isolation exercises that only use one joint and fewer muscle groups simultaneously, then there’s less of a metabolic demand placed on your body.

Consult a professional if you're sure what is FITT for you!

2. How to workout at home?

In fact, if you want to do fitness, you don't need to go to the gym. As long as you have a firm determination to exercise, you can actually complete the exercise plan at home and it doesn’t take much time. As long as you are willing to spend an hour every day, You can get a good exercise effect on your body. Fitness at home does not need to use many complicated equipment, all you need to exercise are your bare hands. 

Below is an easy to carry out workout at home plan! 

(1) Chest expanding exercise

The first set is a physical stretching. It's actually a warm up exercise, so that we can avoid excessive strains during exercise.

Stand up straight, straighten your chest and back, raise the head, raise your hands to make it flush with the shoulders, and then extend your hands outwards. The angle of expansion can be larger, allowing the body to relax without being tight.

(2) T Push-Ups (Push-up and unilateral expansion) 

In the second set of exercises, do a push-up first, and then turn around on one side after getting up, with one hand supporting the body and the other hand extending outward. The outstretched hand should be stretched as wide as possible. 

After the exercise is over, repeat the same exercise on the other side.

(3) Clapping Push-Ups

Plyometrics for the upper body, clapping push-ups develop explosive strength in your arms, chest, shoulders, and back. To perform, begin at the bottom of a push-up, drive with your arms, and explode upward. Clap your hands beneath you before dropping back into the push-up.

(4) Decline Push-Ups

The decline push-up is a more difficult version of the basic push-up. The difficulty is increased by placing your feet on a higher level than your hands. The higher your bench/chair/box is the more difficult and intense the movement gets, and consequentially you get better results.

Not only can this exercise help you workout your arms, but also has a good effect on the chest.

(5) Incline Push-Ups

Incline Push-ups works more of the lower chest and triceps. How to do incline push-ups? Follow the below steps:

• Stand facing the bench (or a table, the edge of a bed or whatever similar that's available around).
• Place your hands on the edge of the bench just slightly wider than shoulder width. Your arms are straight but elbows are not locked. Align your feet so that your arms and body are completely straight.
• Bend your elbows to slowly lower your chest to the edge of the bench while inhaling. Keep your body straight and rigid throughout the movement.
• Push your body away from the bench until your elbows are extended, but not locked. Exhale as you push up.
• Keep going with slow, steady repetitions. 
  
  
  

Besides, incline pushups are a great way to start a pushup routine if you have trouble doing the standard Push-ups.