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When Gyms are Closed, Workout at Home

With most “nonessential” public businesses placed in lockdown, going to the gym is just not an option these days.  So, what’s a gym rat supposed to do?  It’s almost as if we can feel the fat depositing into our cells with each new Netflix program we watch.  The simple answer?  When gyms are closed, workout at home.  But easier said than done, you protest!  Maybe, but not really.  It might be easier than you think to create a home-based workout program without owning any specialized equipment.  For some ideas to get you started, read on.

The Bare Minimum

It’s recommended we all perform at least a half hour of cardiovascular exercise each day.  This should also be supplemented with strength training twice a week.  We probably have all had a much more sedentary lifestyle than we’re used to over the past couple of months, but this is something that needs to be rectified and prevented from becoming a habit.  Immune function, mood and weight control are all negatively affected by sloth-like behaviour and these are things that need to be avoided now more than ever.

Cardiovascular Workout Routines

Getting your heart rate up and your blood flowing does not require any special equipment or going out in public.  If you have a few square metres of free space and a relatively functioning body, that’s all you need.  If you’re struggling for ideas, there are plenty of videos available online for aerobics programs, zumba workouts, shadow boxing routines and more.  The hardest part will be for you to decide what interests you the most.  But the most crucial part is just getting started.  Don’t get too caught up in finding the ideal method right off the top.  Just get started and you can finetune to your preference as you go along.

Equipment Free Strength Training

Once again, you don’t actually need any specialized equipment for strength training either.  Your body weight is sufficient to challenge yourself and prevent age related or exercise starved muscle loss.  Exercises like squats, lunges, pushups, sit ups and planks build muscle, improve balance and elevate the mood.  Create a routine (or look online for someone else’s) and commit to performing it two or three times a week. 

DIY Strength Training Equipment

Many coaches of youth sports like to remind their disciples that staying in shape doesn’t require a lot of money or specialized equipment.  Where there’s a will, there’s a way.  If you feel the need to maintain your weightlifting regimen, there are things around the house that can substitute for barbells and dumbbells.  Paint cans or buckets full of sand or water hung over the ends of a broom stick will allow you to deadlift and curl to your arm’s content.  Milk jugs, water bottles, laundry detergent containers or bags of rice can substitute for dumbbells.  A little imagination is all that’s necessary to keep your fitness regime intact.

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