You have made a decision to start exercising!
Well done! You have taken the first step to getting into the best shape of your life. You see, making the decision is the easiest part, it’s step one. There are other factors you need to consider when you begin to work out. The first question most people ask is, “Where am I going to work out?”
It is often an easy decision for most people to join a gym. However, there are people who have been paying membership fees to the gym without using them. So, you turn to your other option, work out at home. While setting up a home gym is easy, it might cost you a pretty penny in terms of equipment. At this point, beginners often find themselves at a crossroad with no help in sight. It is at this time that you should consider what your goals are and the best way you can achieve them. Don’t get overwhelmed, we are here to help you make the best decision for your training.
What is your goal?
Consider your goals for starting to exercise. The most common fitness goals are:
- Losing fat
- Improve health and well being
- Build strength and muscles
- Improve athletic abilities
- Increasing flexibility
Deciding what your goals are, often helps you determine what kinds of exercise you should be doing. For example, someone who wants to improve their flexibility would lean towards yoga and stretching while someone who wants to build muscle would focus more on weight training. Defining your goals will give you insight into whether you should go to the gym or set up a home gym, or even work out with as little equipment as possible.
Gym vs Home workouts
A gym is always an amazing option when you begin working out. It usually gives you access to a personal trainer or fitness instructor; you can make new friends who will keep you motivated. There is the benefit of having all the equipment you need at your disposal as well as fitness classes available for members. The gym is a good place to start your fitness journey. In these times, it is not advisable to go to the gym in the middle of a pandemic, because it might increase your risk of catching Covid, as a result, most people have turned to home workouts.
There are many benefits to having a home gym or doing home workouts. The Space, where you exercise, is right there in your home. You don’t have to leave the comfort of your home to get your workout in. Also, consider that you don’t necessarily need a home gym to workout at home. Sometimes all you need is an exercise mat, resistance band, and free weights. If you don’t have any of those, there are a plethora of exercises you can do that do not require these. The best thing about home workouts at this time is that you can stay safe and fit at the same time.
Can you build muscle working out at home?
The simple answer to this question is a resounding yes. You can definitely build muscle working out at home. Traditionally, most people who wanted to build muscle would want to go to the gym, however, home workouts have proven to also do the same. All you have to do is increase your progressive overload. This will involve reducing your rest time, increasing your reps, or adding some form of resistance. You can add resistance with household items, changing your workout routine to something more challenging, using free weights, or even adding resistance bands to your workout.
What are Resistance bands?
A resistance band is an elastic band commonly used for strength training and physical therapy. They were historically used in rehabilitation training especially with people who come back from an injury, but people are no longer incorporating them into their workouts. Resistance bands are a very simple piece of equipment. They are rubbery in texture and come in a variety of colors, strengths, lengths, and sizes. Some are loops while others are straight or tubular with handles that you can attach and detach at your convenience. These resistance bands are made for different purposes and work for different muscle groups.
Resistance Bands vs Weights
Weights are often thought of when people think of outfitting home gyms. This is because traditionally weights are what we use for strength training. Weights are also very expensive to buy and with the gyms closed, access to them is limited.
However, most fitness trainers will recommend that people working out should instead use resistance bands. Resistance bands are more portable, versatile, and are capable of delivering the same results that you would normally get in the gym.
Resistance bands are excellent at working your core and they retain the tension throughout the entirety of your routine. You can use your resistance band to work your arms, legs, back, and glutes without having to look for a dedicated space. Also, resistance bands are foldable and easy to store.
When used correctly, resistance bands improve muscle strength, balance flexibility, and even aid in achieving a better posture. Resistance bands are said to be safer to use than weights. This is because the resistance bands were made for convalescent physical therapy. Therefore, they reduce the risk of injury while they are in use. Using a resistance band also often helps in building lean muscle rather than bulky muscle.
You can get a resistance band from very many fitness stores. You can also order them online. Click here to get the Go Band resistance band.
What exercises can you do with a resistance band?
Resistance bands can be used for many exercises along with different muscle groups. You can use resistance bands to work your glutes, legs, back, shoulders, chest, and arms. The exercises available to you are many. Some of them are listed below with the muscles they target:
- Squats: This exercise will work your glutes, both sides of your thighs, and your hamstrings. The squats will help strengthen your groin, calves, and hip flexors. Using a resistance band will increase the difficulty of this exercise, allowing you to get the best value for your time.
- Leg extensions: This strength training exercise focuses on building strength in the legs especially the quadriceps. They are a great exercise for your knee joints as they strengthen the patellar ligament and also the quadricep attachment for the knees.
- Lying leg curl: This exercise mainly targets the hamstrings. However, it will also involve the glutes and hip flexors. It improves strength in these muscle groups while helping to improve flexibility.
- Glute bridges: The glute bridge targets the hamstrings, lower back, glutes, and abs. It places no pressure on your lower back, which means that it is great for people who cannot do squats due to back pain, knee pain, or hip pain.
- Standing adductor: This exercise targets the hamstrings, glutes, and hip flexors. When done correctly, the standing adductor stretch helps stretch and strengthen your inner thighs as well. Standing adductors are usually recommended for people who want to shed inner thigh fat.
- Clamshells: This exercise specifically targets the gluteus medius which is on the outer edge of the The gluteus medius is responsible for stabilizing your pelvis. Doing the clamshell helps to balance the muscles of your inner and outer thighs and strengthens your pelvic floor.
- Russian twist: Russian twists are popular among athletes because the twisting movements allow you to quickly change direction. It is an ab exercise that is good for anyone looking to lose their love handles, tone their belly, and develop core strength.
- Woodchoppers: Woodchoppers work the muscles running down your sides called your obliques. It helps to strengthen your core and stabilize your body also helping to strengthen and improve flexibility in your spine.
- Reverse crunch: The reverse crunch works your rectus abdominus that is your six-pack It is easier on your back and spine than the traditional crunch and also helps to lose the lower belly fat. The reverse crunch also works your transverse abdominis, your abdominal muscles, and your external obliques.
- Overhead press: The overhead press is a very effective compound exercise. It works the large muscles in your upper body including your chest muscles, shoulders, arms, and upper back. You also activate the muscles in your core which helps to keep your balance. The overhead press helps to strengthen and grow the chest back and shoulder muscles as well as the triceps.
- Lateral band walks: If you are looking for an exercise to grow and define your posterior region, a lateral band walk is a great exercise for you. This is because this exercise works your gluteus medius and gluteus minimus. The lateral band walk helps to strengthen your hip adductors as well as improve stability in your hips and knee joints.
- Bicycle crunch: The bicycle crunch works the rectus abdominus, obliques, or hips. It is an effective ab workout that not only works the surface ab muscles but the deeper ab muscles.
Getting resistance bands might just be the next step you need to take in taking charge of your fitness. Improve your exercise experience today. Get the Go Band resistance band and watch your fitness levels increase dramatically.