In these uncertain times it is a good idea to look at possible alternatives if your normal routine is disrupted. Take for instance if your favourite gym has to close because of . . . (let’s not mention the word). It’s time to see how you can compensate for this situation. It’s absolutely possible to get an effective strength-training workout without leaving your home — if you have the right equipment, that is.
In this article we will show you nine things you’ll need to set up the ideal at-home training center.
A thick mat
Pushing your muscles to their max means strength training can (and should!) be a little uncomfortable. However, if your knees start to hurt because you’re kneeling on the ground, or your low back starts aching because you’re doing crunches on an old yoga mat, there’s a good chance you’ll end your workout early. Alternatively, you can buy a couple of pieces of premium rubber flooringtiles that are easily removed.”
Andrew Seymour, General Manager at SEARA Sports Systems in Pattaya, recommends investing in a set of 4, 10, and 16 Kilo cast iron kettlebells. “These compact weights will last a lifetime and are a great way to build strength and turbocharge your cardiovascular routine,”Andrew says. Kettlebell originated in Russia and are one of the best workouts available. You can find literally hundereds of videos on YouTube that give excellent technical instruction and various workout plans.
You could invest in a set of dumbbells—or you could buy a few resistance bands, which are cheaper and more portable and give excellent isometric movement,” Plus, they’re easy to pack, which may inspire you to stick to your routine when you travel, he adds. Again there are hundereds of YouTube videos available to find interesting workouts.
Using a stability or fitness ball instead of a bench to perform core and strength-training exercises can help to boost your calorie burn by challenging your balance. Additional muscles are recruited when the body tries to stay steady, which means you’re getting more out of every rep.
As any personal trainer will tell you, doing cardiovascular exercise is key if you want to see your muscle definition shine through. Jumping rope is a terrific, low-impact cardio exercise, says Russo. And unlike biking or rowing, you don’t need a pricey piece of equipment to do it.
Andrew suggest picking up a medicine ball that weighs between 2 and 4 kilos. This won’t take up much space, and can be used for a lot of moves that do double-duty as strength training and cardio, such as slam-downs, lunges with trunk rotation, and so much more.
Use this piece of equipment dome-side up to challenge your balance when doing standing or seated strength-training moves. Flip it dome-side down for even more of a challenge when doing exercises such as planks. Hold on to either side of a wobbly, dome-side down BOSU ball, or place your hands on the ground and your feet in the center of the BOSU. You can also use this as a bench for chest presses, or as a step for cardio workouts.
A foam roller is a crucial tool for recovery—an important, and often overlooked, component of weight lifting routines. Foam rollers work out the knots in your muscles, helping you move past soreness quickly so you can stick to your routine.