Exercising at HomeA guide for a safe and effective home based exercise plan

Today we are going to Chat about;

• Reframing your thoughts• Schedule• Space considerations• Environment• Best equipment• Sample Workouts• Safety• Q & A

Changing your Perspective• Make exercise something you “Get” to do

rather than something you “Have” to do• Visualize home exercise as something

pleasurable• Choose a movement that makes you feel good• Set up a reward system to help create that

habit• Consider recruiting a family member• Allow for some flexibility• Be your own Personal Trainer!

Schedule• Early birdie

• Lunchtime warrior

• After work – de-Zoom

• Before bed

• Weekend warrior

Space

Environment

• Temperature/Fan• Lighting• Windows• Flooring• Electrical Outlets• TV/Music• Free from Distractions

Equipment• Price – budget• Space• Type – resistance, cardio, versatility• Will you use it consistently?

$100 and under Budget• Yoga Mat • Stability Ball • Bands • Light weight Dumb bells• Ankle weights• Weighted gloves • Medicine Ball • Kettlebell • Step Bench • BOSU • DVD’s or subscription live streams

$500 Budget• Used Bike, Treadmill, Elliptical, Nordic Trac,

rower• Weight bench and free weight set• Heavy bag• TRX set• Battle ropes

In the $1000’s +

• Brand new Treadmill• Peloton• Mirror/Tonal• Max Trainer• Total Gym/Bow-flex• Pilates Reformer• Training Pool

You probably already have!• Steps/Stairs• Chair• Water jugs/Soup cans• Duffle bag or backpack – filled with heavy

stuff!• Towels/Sheets• Pillows• Walls• U tube downloads or live stream freebies

Safety• Consult with a physician if you are just beginning• Always warm up and cool down/stretch• Let someone know your workout time and place and

tell them when you are finished – keep your phone handy; consider a spotter for heavy weightlifting!

• Use proper form, adjust equipment• Monitor your heart rate (50-85% max)• Progress slowly (10% a week)• Have proper shoes• Make sure you are adequately fueled before and

after – sometimes during

• Hydrate!

The FITT Principle

Frequency – how many times per weekIntensity – % of maximum heart rateTime – for how longType – cardio, yoga, weights, HIIT?

Try not to progress more than 10% / week

Target Heart Rate

Karvonen Formula – 220-age x % = THR

Aerobic

Continuous, repetitiveUses large muscle groups so increases the need for O2, which helps the body burn fat as fuelStrengthens the heart, lungs and cardiovascular systemGeneral guidelines – work up to 3-4 times per week for 30-45 minutes

Emphasis on form and the breathIncreases flexibility, strengthens the smaller, stabilizing muscles as well as total body and the coreImproves posture and balanceReduces stressEnhances overall well being

Mind/Body

Resistance

Repetitive movement with tension on a single or multiple muscle groupCould use body weight and gravity or weighted equipmentIncreases muscle tone, size, and strengthGeneral Guidelines – start with a weight that is challenging for 10-12 repetitions (one set), progress with increased reps, sets, and weight

HITT

Total body movements with resistance followed by a rest periodCould be short or long intervalsCould have short or long rest periodsGeneral Guidelines – start with a time goal (example – 20 minutes), then progress to more exercises, with shorter rest periods

The Adaptative Principle• The bodies changes in response to the stimuli

of consistent exercise• Increases strength, stamina, endurance,

flexibility• Decreases body fat, blood pressure,

cholesterol• Improves digestion and hormonal balance

(insulin)• Increases endorphins• Beat’s boredom

Cardio Interval – Sample workout formula (bike, treadmill)

• Warm up – 3 minutes, 2.5 mph• Elevate – 3 min, 2.0 mph• Flat – 3 min, 3.0 mph• Elevate – 3 min – 2.5 mph• Flat – 3 min – 3.5 mph• Elevate – 3 min – 3.0 mph• Flat – 3 min – 4.0 mph• Cool down – 3 min, 2.5 mph• Total time – 24 minutes

Bodyweight HIIT – Sample workout formula

• Warm up/stretch – 5 minutes• Circuit #1 – Upper-Lower-Core-Cardio• Circuit #2 – Upper-Lower-Core-Cardio• Circuit #3 – Upper- Lower-Core-Cardio• Repeat each circuit 1-3 times. Rest 1-2

minutes after each circuit• Cool down/stretch – 5 minutes• See Fit Kit handouts – all you will need is a

chair, a pillow, and a band or towel

Web links for additional exercise resources

www.bodybuilding.comwww.afitness.orgwww.workout Labs.comwww.pro.ideafit.comwww.functionalmovement.comwww.fitnessblender.com

Q & A

• What is your “Take away” from this presentation?

• What is your action plan?

• How motivated are you to try a home workout? (Scale of 1-10)

To learn more about the Nutrition Programs, Hormone, Food

Sensitivity, Fitness DNA, Gut Health and Metabolic testing services, see our

website @ www.tntgetfit.com or contact me directly at

carol@tntgetfit.com

Note: 100% of Your Sessions Could be Covered Under BCBS. We can do telehealth visits