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Can't make the club? Then try a home workout,
says Cat Smiley
If you were ever that kid skipping gym class, chances are you’re
now an adult with a gazillion excuses to avoid going to the health
club. Even if you’ve the healthiest of intentions, the thought
of driving in circles looking for a parking space or fighting the
fat guy in spandex for first dibs on the elliptical trainer might
deter you from actually going to a club.
Just writing this brings it home to me why I’ve craved the great
outdoors so many times whilst running like a lab rat on the treadmill.
However, what we crave is not always practical, nor attainable, and
when push comes to shove exercise is about convenience. It’s
no wonder that home exercising is sweeping North America by storm,
filling a logical void in the healthy living equation and catapulting
the well-being of millions.
Working out at home is the obvious choice for those who "don’t
have time to exercise". When the clothes heap dumped on your
stationary bicycle is within sight, setting yourself up for a nacho-fest
flopped in front of the television somehow seems irresponsible. Procrastinators
are the perfect candidates for home workouts and often the stepping
stone for trying new recreational outdoor activities, such as skiing
or mountain biking. The beauty is that exercise is cumulative: ten
minutes here and there working out at home, even in conjunction with
changing diapers or surfing the net for a few hours soon adds up.
Before you know it, you’ve completed the recommended sixty minutes
of daily exercise.
Recently, Stanford University School of Medicine studied the effectiveness
and adherence of a group of supervised home exercisers and a group
who reported for a group session at the university. Researchers found
of the 350 subjects studied, regardless of exercise intensity the
home exercise group reported significantly greater adherence than
those in the gym facility-based program.
As a personal trainer, I’ve found myself become increasingly
partial to kick-starting clients exercise intentions through guided
formulation of workouts created in their living room. My clients are
anyone from new mothers not ready to hit neon light gyms yet, through
to super-busy corporate types. Regardless, details are essential to
set the scene for success, such as the type of activities you enjoy
or the time of the day you feel most energized. The privacy of your
own home erases the feelings of feeling stupid or inadequate when
you workout - and often inspires others in your family to do the same.
Dad pumping push-ups in the morning is going to be more positively
influential on his child than the father fuelling himself with beer
and / or cigarettes.
The remote-controlled world around us need not interrupt our quest
for active living. Start your day with a brisk walk around the block,
followed by stretching and resistance exercises (push-ups, tricep
dips off a bench, chin-ups from an installed bar on the patio). There’s
always substitutes for dumbbells, such as larger bottles of milk through
to 500g/1kg rice bags, yet you might as well spend the money on weights.
Get serious about setting yourself up for home workouts - you can
get a good set of dumbbells from your local hardware store for less
than $20. While you’re there, get yourself a Swiss Ball (around
$30) and a notebook. Keeping track of your exercise endeavours in
a daily journal motivates you to keep at it - after a while, your
"good day" beginnings will become everyday lifestyle choices.
Souvenirs of how far you’ve come will sky-rocket your motivation
levels.
Look around your home with a creative eye - do you have a corner,
or area of your home you could make into your exercise space? Rainy
days could inspire aerobic activity by stepping up on crates (make
sure they are sturdy) to your favourite music, followed by yoga from
a video and ten minutes of resistance training. Partners can be awesome,
not only for getting you psyched but also for maximizing your stretching
potential and spotting your technique when you start lifting heavier
weights.
Fitness is a gift attainable to the rich and poor. Regardless of your
personality type or vocation in life, you can keep in shape right
on your doorstep. The only regret you’ll have is not starting
your home workout program sooner.
Cat Smily is a personal
trainer and pro-athlete. Her Company, Cat Smily Personal Training,
helps people of all abilities maximize their athleticism. Listen to
Cat’s internet radio show at www.catsmiley.com.
Contact (604) 488.7466
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