The Profits Of A Home Gym Exercise Routine
March 6, 2011 By
A home gym exercise routine is one of the most popular types of exercise for people today because it provides a number of different benefits to the body. Many experts have been telling people about the benefits of a home gym exercise plan for years and the sale of programs showing proper exercise techniques can reach millions each year. Knowing the benefits that a home gym exercise routine provides to the body may make more people interested in exercising on a regular basis.
Ways that a Home Gym Exercise Routine Benefits the Body
One of the biggest benefits of a home gym exercise routine is the way that it increases the overall strength of the body. When the routine is done properly, many of the muscles in the body are affected and the tendons holding the muscles to the bones increase their strength.
People that use a home gym exercise routine have a lower risk of muscle injury because the muscles of the body are used to moving in different directions and are flexible enough to withstand most of the sudden movements that generally cause harm to the muscles and tendons.
A home gym exercise routine can increase the amount of blood flow through the body through the different exercises, which can reduce or eliminate the chances of developing a number of different health issues. An increased rate of blood flow can remove waste from the body more quickly and move more oxygen from the lungs to the brain and other parts of the body in higher amounts in a shorter period of time.
The blood nourishes the muscles of the body faster, increasing the strength of the muscles in a dramatic way. A home gym exercise routine increases the strength of the muscles by constantly working and reworking the muscles in the body.
The routines that are used for a home gym exercise routine dramatically increase the size and capacity of the muscles in a shorter period of time than with a regular strength routine and people that use a home gym exercise routine as a way to regain lost strength and rebuild their muscles can see results in a matter of months.
There are a number of personal trainers around the county that specialize in these types of routines and will be willing to train the person for a reasonable fee. A home gym exercise routine is one of the few types of exercise that provides benefits to the entire body, as long as the exercises are done with some frequency and for the correct amount of time.
Doing the routine exercises on a more frequent basis will provide more benefits and faster results, but doing the a home gym exercise routine exercises at least twice a week can result in improved health and increased muscle mass. The benefits that are associated with these exercises are more than enough reason for any person that is interested in a home gym exercise routine to complete the motions of the exercises on a regular basis.
Home Exercise: a Full Body Routine
March 1, 2011 By
Time is becoming increasingly tight in our busy schedules and this usually means that the excuses start on why we can’t make it to the gym. With this in mind I wanted to be able to give people a simple workout plan that they would be able to do at home in under an hour. I have designed this workout with several principals in mind. The first, is targeting the bodies major muscle groups including the legs, arms, chest, back, shoulders, and abs. The second is that this workout has been developed around the principle of circuit training. This will make the most efficient use of work out time and allow for an all-in-one weight lifting and aerobic exercise program. The third is that this program can be utilized by beginners to the advanced. The weight and intensity just need to be increased in order to make this a more strenuous and taxing workout. I have also designed this program with the idea that the exerciser is familiar with the basic moves of strength training.
Precaution: Please consult a doctor before beginning any workout or fitness routine especially if you have any illnesses or injuries or any other condition that may provide discomfort while exercising
In order to complete this exercise routine, the user will need to have some basic exercise equipment including a barbell, dumbbells of various weight, a weight bench, and exercise ball, and an exercise mat. Thera bands may be substituted for the dumbbells.
Throughout the workout I need you to keep in mind that you are to move from exercise to exercise without taking any breaks. We are trying to get the heart rate up to at least 65% of the age predicted maximum heart rate for fat burning effect with an eventual goal for the advanced fitness individuals reaching 85% of the age predicted maximum heart rate. You can calculate your predicted maximum heart rate by using the following calculation: 220-(age) = Age Predicted Maximum Heart Rate.
The How To
Warm up with 5-10 minutes of cardio. This can be done by running on the spot or for a lower impact warm up try doing alternating knee raises or alternating leg kicks.
Do 2-3 sets of each exercise doing 12-15 reps of each exercise.
Start with Squats. You can either place a barbell on the upper shoulders/back area, hold dumbbells in either hand. Bend the knees and lower into a squat. To do this exercise properly, drop your tailbone down to the floor and do not let your knees come over your toes. You also don’t want to bend your knees past 90 degrees. In between the sets of Squats, do lateral shoulder raises. Hold lighter dumbbells in each hand down by your side. Bend your arms slightly, and slowly raise the weights to shoulder level. Lower the weight back down to your side and repeat.
The next set of exercises will consist of alternating between the bench press and bicep curls. For the bench press, lie down on a bench or floor. Hold a medium-heavy barbell directly over the chest. Lower the bar down to your chest until your elbows reach 90 degrees. Press the weight back up to complete one rep. Alternatively, you could use dumbbells to vary the routine. In between sets of Bench Press do dumbbell bicep curls. Stand holding the dumbbells to your side. Raise the barbells by bending your elbows but do not move your arms at the shoulder. Also, do not swing or lean back. This should be a controlled movement counting 2 seconds to the top and 2 seconds to the bottom.
From here you will move to alternating between 3 exercises consisting of barbell dead lifts for your glutes, barbell row for your back, hamstrings, and lower back, and dumbbell tricep kickbacks. Start this set of exercise by holding a heavy weight barbell with hands and feet shoulder width apart. Hold the weights in front of your thighs. bend at the hips and lower the weights to the floor maintaining a bend in the knees, keeping your back flat and shoulders back. Return to the start position to complete a rep. After completing 12-15 reps of this exercise, move directly to the barbell row. Holding the same weight bend forward at the hips to a 45 degree angle. Squeeze the back to pull the weight towards the belly. Lower and repeat. After you complete your set of this exercise, grab the some lighter weight dumbbells, bend forward with elbows bent. Straighten the elbows to work the triceps.
Finish the workout routine with some core work. Alternate between the ball crunch and back extension exercises. For the ball crunch, lie down with the exercise ball under the lower/mid back. Squeeze the abs to lift the shoulders of the ball. Concentrate on driving your belly button down to the ball. Lower and repeat. After completing 15-20 reps, move quickly to the back extension. Lie face down on a mat and squeeze the lower back to lift your chest just a few inches from the floor. Lower and repeat.
That completes with workout.
