All of a sudden you get the itch to work out, but you don’t feel like driving all the way to the gym! Or you are watching TV and wish you could do some quick sets during commercial break in your pajamas. You wish you had some equipment at your house, but what to get?
I’m sure dumbbells are the first thing that pops into your head. While they are a vital part of many workouts, they aren’t the only things you can use. In fact, there are better, and even much cheaper, options too.
Resistance bands make the top of our list. There are two main types of resistance bands. Both are commonly used for strength training, they cost less than dumbbells, and they are easy to travel with! You can be amazed at the benefits you can get from just a simple tool like the resistance band.
One type of resistance band is made of rubber, has handles on both ends, and they come in many thicknesses. The thicker the band, the more difficult the exercise becomes. They can be used for other upper and lower body resistance training. For example you can use them for chest presses, rows, shoulder presses, bicep curls, and even squats! We love to use Spri resistance bands here at TriFit. They are durable and can be used for years without and breakage.
The second type of resistance bands are loop bands. They take up relatively no space and you can find them in packages for cheap. Often, you can find packages of these for under $10! These are so easy to take on the go or when you are travelling, where as bulky dumbbells are not easy to travel. There are so many things you can do with loop bands too, and they also have varying levels of resistance. They are mostly used for lower body exercises, but can also be used for upper body. For example, you can engage your back muscles with it by wrapping it around your foot while sitting down and rowing back.
You can find many exercises you can use with the loop band at the following link: https://www.prevention.com/fitness/a20468248/mini-band-arm-workout/
If you don’t want big, bulky cardio equipment in your house like a treadmill or stationary bike, then jump ropes are just one great way to get your heart rate up. You can either jump rope for time, maybe 30 second intervals, or do it for a specific number, like 100 jumps. You can spend your commercial breaks jumping and burning calories.
Don’t forget about your body as being a simply piece of workout equipment. Sometimes you don’t need anything at all to get a great workout. Body weight exercises are strength training exercises that use your own weight to provide resistance. Examples include sit-ups, lunges, squats, push-ups, planks, and many others. If you don’t feel like you have time, do walking lunges as you walk around the house or do your laundry.
Of course, foam rollers are on the list as well. Foam rollers are a great recovery and mobility tool. Foam rollers are great for trigger points to ease those tight muscles and help you stretch your muscles. Hold the tight muscle on the foam roller for at least 30-60 seconds to release any tension you might have. You can even use them as a balance tool. For example, you can put your hands on it during a push up instead of using the stable floor.
Motivation is a factor in why many people have a difficult time working out at home, but one thing you can do is schedule your workouts ahead of time. Treat them like appointments that you cannot cancel. Unsure if you’re doing these exercises properly at home, reach out and schedule a free session with one of our awesome trainers today. For tips to help find that motivation, view our blog titled “ Five Ways to Stay Accountable.”