By Linda Feingold, MEd, MS, RD

Why Be Fit?

There are countless benefits to becoming fit.  Aside from the obvious - a svelte physique -, following a regular exercise regime can help you to sleep better, boost your energy, strengthen your bones, reduce stress, help your heart, and may even transform you into a more confident person overall! 

 Of course, most people know about many of the benefits of physical activity.  What they often don’t know is exactly how to exercise effectively and safely, especially if they cannot afford to join a health club.  While every individual is different in their exercise abilities, the following is a sample plan for those seeking to begin a fitness program right in their very own homes:

Components of The At-Home Exercise Program

Warm-Up:

Why it’s Important…

• Easing into a workout will reduce the risk of developing a muscular injury

• Blood flow will increase slowly to the muscles, allowing you to have more energy during your activity 

How to Warm Up the Right Way:

• The warm-up phase should consist of a cardiovascular activity that is a mild version of the exercise you’re planning on doing throughout the core of your workout session (about 50-60% of your typical pace)

• A warm-up should last 5-10 minutes

Cardio:

Why it’s Important…

• Cardiovascular (AKA “aerobic”) exercise helps you to burn calories and strengthen your heart muscle

How Often?

• Ideally, you should perform some type of cardio activity for 30-60 minutes each day

• If you are new to exercising in general, simply focus on incorporating up to 20 minutes of cardiovascular activity 3-4 days out of the week

Types of Cardiovascular Activities:

• Walking, jogging, swimming, biking, in-line skating, hiking, aerobic dancing and skiing are all great examples of aerobic exercise 

Strength Training:

Why it’s Important…

• The more muscle you have, the higher your metabolism will be (In other words, your body will be able to burn more fat!). 

• While dieting, you will lose muscle mass – unless you strength train, that is! 

• There is no other way to get those shapely muscles that we envy on others than by resistance training. (Contrary to popular belief, you will NOT bulk up simply by strength training 2-3 times per week.  Those very buff people you see on the covers of fitness magazines work out very long hours at the gym in order to look that way!)

How Often?

• Aim to perform 1-3 sets of 8-12 repetitions per exercise, 2-3 days per week

• Allow at least 48 hours of rest in between strength training workout sessions, as your muscles need that long of a rest period in order to heal properly. 

How to Strength Train Properly:

• To start, select one exercise for each major muscle group (shoulders, biceps, triceps, abs, back, quadriceps, hamstrings, glutes and calves) – about 8-10 exercises per strength training session should do the trick

• Be sure not to neglect any of your major muscle groups, as focusing on certain muscles while ignoring others may result in an imbalance in your physique

• It would be wise to invest in a few pairs of dumbbells, ranging in weight from 3-10 pounds each to help challenge your muscles as you progress

• The last few repetitions of each set should be challenging for you.  If you are able to complete 12 reps with ease, it’s time to either increase the weight or to try a new exercise that focuses on that particular body part.

Putting it all Together
 

The combinations of an at-home exercise program are endless, but here is a sample program to help you get started on your way to becoming more fit:

Monday:  Warm-up:  5 minutes slow marching in place.  Strength Training (see chart and exercises below).  Cardio:  10 minutes of aerobic dancing.  Cool-down:  5 minutes slow marching in place.  Stretching:  All major muscle groups.

Tuesday:  Warm-up:  5 minutes easy walking.  Cardio:  20 minutes brisk walking while pumping arms.  Cool-down:  5 minutes easy walking.  Stretching:  All major muscle groups.

Thursday:  Warm-up:  5 minutes marching in place.  Strength Training (see chart and exercises below).  Cardio:  15 minutes bike riding (0 resistance for 5 minutes; increase the tension for 5 minutes; lower the tension slightly for the last 5 minutes).  Cool-down:  5 minutes biking with no resistance.  Stretching:  All major muscle groups.

Saturday:  Warm-up:  5 minutes walking.  Cardio:  15 minutes of in-line skating.  Cool-down:  5-minute walk.  Stretching:  All major muscle groups.

Strength Training Routine for Monday and Thursday:

Squats:  Stand upright with feet shoulder-width apart.  Place hands on hips or extend arms in front and hold onto a chair for support.  Begin to squat slowly as if you were about to sit.   Be sure that your knees do not go beyond your toes and keep your heels on the ground throughout the entire exercise.  Lower until thighs are parallel to the floor.  Keep your torso straight and don’t lean forward.   Pause.  Slowly rise to starting position.

Stair Raises:  Stand with the balls of your feet on the edge of a stair.  Place one hand on your hip while the other arm holds onto a banister or other support for balance.  Raise body slowly so that you are pushing with the balls of your feet.  Pause.  Lower your heels and return to the starting position.

Wall Push-ups:  Here’s an easier version of the traditional push-up exercise.  Stand with feet together 2-3 feet from a wall.  Lean against the wall with your hands, arms extended at shoulders’ height.  Your heels should be slightly lifted off the floor.  Bend elbows while pressing chest against the wall.  Slowly press back to starting position and repeat. 

Biceps Curls:  Stand with feet shoulder-width apart and a dumbbell in each hand.  Keep knees slightly bent and your back straight.  Arms should be at your side with your palms facing forward.  Slowly raise the weights towards your shoulders while keeping the upper portion of your arms stable against your body.  Pause at the top.  Then, slowly lower the weights back to starting position. You may lift both weights simultaneously or alternate arms.  This exercise can also be done while sitting in an upright position.

Triceps Dips:  Sit at the edge of a supportive couch or chair with hands gripping the front edge.  With legs together, walk your feet in front of you so that your hips are a few inches off the couch.  Keep your knees slightly bent.  Slightly lower your hips towards the ground in a slow manner.  Your elbows should be pointing straight behind you.  Pause, and then press up with your arms slowly.  Repeat.

Front Dumbbell Raises:  Stand with a dumbbell in each hand on either side of your body with legs shoulder-width apart and knees slightly bent for support.  With your palms facing in (the top of the dumbbell should be facing forward), slowly lift your arms up, stopping as soon as they reach the height of your shoulders (arms should be parallel to the floor).  Hold for a moment, and then slowly lower back to the starting position.  Repeat.

Supermans:  Lie on your stomach on a mat with your arms extended over your head.  While looking forward, slowly raise your arms and legs towards the ceiling.  Hold for a moment and then slowly lower back to the ground.  Repeat.

Basic Crunches:  Lie on your back on a mat.  Bend your knees and place your feet flat on the floor, hip-width apart.  Cross your arms in front of you and place your palms on your chest.  While tightening your abs, lift your upper body, making sure your shoulder blades are off the ground.  It helps to pretend your abs are being pulled into the mat.  Hold for two seconds.  Slowly lower your upper body, but don’t allow your shoulder blades to touch the ground.  Repeat.

Linda Feingold, MEd, MS, RD is an ACE-Certified Personal Trainer who specializes in weight management and resides in New York City.