If you are working out at home, creating an effective workout routine that will get you the results you are looking for is key. Here are some tips on how to create this type of workout routine.
1. 3 ways to progress a workout
There are more ways to progress a workout then just increasing the weight used. Most of the time, unless you have a complete home gym, you will be limited in the amount of weight you have available to use at home.
Finding other ways to progress a workout will allow your body to continue having a new stimulus added, which means your body composition will continue to change, either by losing weight or gaining muscle.
Adding more reps is one way to make your workout harder. An example would be 3 sets of 20 reps. But you don’t just want to always add more reps going to 30, 40 or 50 reps. First off you can’t keep adding reps unless you have hours to spend working out, my guess is you don’t. Second you don’t want your body to get used to only higher rep training.
So another way to make your workout harder is to add more sets with lower reps. This will allow you to build more muscle and strength. An example here is 5 sets of 12 reps.
The third way to progress a workout is by spending more time under tension. Which basically means slowing down the eccentric part of the movement. This is the part of the movement that moves in the same direction as the resistance. For example, in a dumbbell bicep curl, the lowering of the weight.
2. Include a mix of strength and cardio in your routine.
Working out with lower weights mean your heart rate won’t be as high during the workout. So in order to bring that heart rate up sprinkle in some cardio in between your strength sets.
3. Total body workouts
When you are working out at home you want to choose total body workouts. These will be more effective at giving you a greater calorie burn and ensure you are hitting all the major muscle groups each week even if you miss a workout.
Total body workouts include exercises that target each of your major muscle groups; quads, hamstrings, glutes, chest, shoulders, lats, and traps.
Here is a sample workout routine using the tips above.
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