When deciding on your fitness program irrespective whether it`s using a treadmill, spin bike, lifting weights, calisthenics or all as mentioned than developing your cardiovascular system should be the basis to your fitness. If your heart and lungs are strong it gives you a good basis to do any type of training.
Take the time to set some goals, what do you want out of your workouts, is it losing weight, improving strength, flexibility or general health, a full body workout or getting a desired look.
A great advantage to Stay Fit Indoors is developing a training habit by having specific times and a designated exercise area even if it is an exercise mat ! Plan your week with appropriate times that you can meet and set goals that you can achieve starting small with progressive increases. (For more ideas developing good habits or eliminating bad habits I recommend the book or audio book by James Clear called Atomic Habits from amazon.com.au and audible.com respectively). To develop good training habits train at similar times preferably on a daily basis 3 or 4 times per week and than once you have a routine underway you can start to readjust and develop your weekly program . Remember consistency is the key to progress !
Initially as your training becomes a way of life and you get the buzz from endorphins (chemicals released from your body ) you can look at exercise differently and many daily activities can be included in achieving or enjoying your general fitness for example using the stairs instead of the lift, running to the bus, parking further from the shopping mall entrance and even carrying the washing in.
It is a good idea to have a Warm Up at the start of your program, light stretching, jogging on the spot, calisthenics and or the use of light weights and after your workout session than finish with jogging on the spot and a stretching session ( if you can manage it ) to warm down. Having a designated area gives you a special place to workout, no excuses and no distractions so you can focus on the job at hand. This helps develop the training habit .
Warming up reduces the risk of injury and muscle soreness by getting the blood flowing (increased heart rate), increasing body temperature and the oxygen uptake for your muscles and the cardiovascular system. You will loosen joints and increase flexibility giving a better range of motion, increase the rate of energy production, improve mental preparation are less likely to tear tissue and generally improve performance.
For top sports people the warm up is a significant part of their performance and may take 30 to 40 minutes or more. The warm up helps the athlete mentally as well as physically and gets them ready to make a maximum effort as soon as they start their competition. Olympic athletes such as the recent winner of the Olympic 1500m athletics in Tokyo, Jakob Ingebrigtsen of Norway, in training would for example have a 6km run to warm up for a 5 x 2km circuit training session. In a similar way as the novice develops their warm up it can actually improve their conditioning and flexibility while preparing them for a more efficient and intense workout program so consider a good warm up for the whole body. To start with a 5 to 10 minute warm up should get you ready and than increase from there.
Warm down. Olympic swimmers jump back in the pool after their events ( and training sessions ) to warm down to remove any lactic acid build up which causes muscle soreness and fatigue and also allows their neuromuscular system to recover. The neuromuscular system involves the nerves and muscles which work together to allow movement of the body.
Set some long term goals but start off with small or simple goals to get you started and repetition is the key. When starting off the warm up may be the longest part of your session until you improve and get some consistency. ( In fact if you have a low fitness level your warm up may be the whole workout ! ). After the warm up as you progress and you decide on using a treadmill or a spin bike try it for 10 minutes and see how you are the next day this way you can monitor your fitness level and than increase the duration and resistance from there. Likewise with the use of weights start with lighter weights and low repetitions and monitor your recovery than if you are sore than maintain that level otherwise increase slowly keeping in mind the main objective at this stage is to be consistent, work out your fitness level without pain and discomfort and you keep going.
As the workout comes to an end it`s a good idea to wind down especially after an intense session getting your heart rate back to normal is a healthier option than just stopping. Stretching is also a good way to cool down and it also reduces the risk of injury.
In Summary have a PLAN. Make the effort of having a routine and keep in mind initially it is more important to start each workout (which is often the hardest part) allocate a set time for warm up, workout and cool down covering your list of exercises than slowly increase the intensity in that time frame and than gradually increase the time available that fits in with your lifestyle adding exercises or repetitions while still maintaining the intensity of the workout.
The WARM UP
The idea is to get the blood flowing and loosening up. Start with 5 to 10 deep breaths lifting the chest and follow with a big exhale of air. (It is amazing most people don`t do any deep breathing).
- Shake your hands and than your feet, rotate the forearms , the whole arm (left and right) , rotate both shoulders and than the head 5 times each way. loosen up and get the blood flowing.
- Feet together rotate your knees and than hips 5 times each direction
- Jog on the spot for 1 minute . ( Light cardio )
- One minute of star jumps.
- Skipping is a great alternative (or addition to 3&4) for warming up ( 1 minute ). Also note skipping can be a great cardio session by itself as well !
Jogging on the spot is an excellent way to warm up to prepare for your workout. - Spread your feet shoulder width apart 5 to 10 squats go as low as possible keeping comfortable. It`s a good stretch for the gluteal muscles, hamstrings and the sciatic nerve which runs down each leg.
- Lie on your back legs bent and hold knees arch your back and rock several times, next lie straight on your stomach, legs straight on the ground, hands positioned at chest height now lift off the ground arching your back with an easy stretch don`t over extend but feel the stretch. More advanced , while on your stomach grab your ankles arch your back and rock several times.
- Lie on your back bring your feet closer to your gluteal muscles (Buttocks) raise your hips squeeze your buttocks than lower hips back to the floor starting with a few reps and build up to 50 over time don`t increase too quickly but see how you are the following day. This is good for strengthening your gluteal muscles and also strengthens the hip area including stomach and lower back. Note a flabby belly can affect your back !
- Lie on your back do sit ups, support your feet if necessary (especially when starting ) keep your back straight and bend from the hips try with 5 repetitions and build up………An alternative is lay on your back support your hands and bring your knees to your chest and repeat, alternatively, while keeping your legs straight and together raise your feet and repeat, again start cautiously and monitor your progress gradually increasing the reps. It is more important to have regular workouts to build up rather than over doing a session and requiring a week to recover !
- Pushups. Legs straight and together, hands at chest height shoulder width apart torso parallel with the ground 5 to 10 easy pushups, if too hard to start put your knees to ground with bent legs still keeping your hands parallel and at chest height with the back straight.
If you are feeling warmed up and ready to start your workout than get into it otherwise repeat the above warmup to get your heart rate up and than get started !
Here is an alternative 5 minute warm up
STRETCHING suggestions for beginners.
ADVANCED WARM UP exercises for any workout.
Below is a great warm up routine by Chris Heria which is for the more advanced fitness levels, there are some good tips and exercises but if they are beyond your capabilities reduce the difficulty or the suggested time.