The 4 Key Training Methods To Include In Your Home Workouts

Exercise and Fitness Advice

Following a home exercise programme can help you lose weight just as effectively as joining the gym, as long as you devise a balanced fitness routine - and stick to it. Why not also consider buying your own dumbbells or a small bench to help you stay motivated.

There are four key areas to cover in your home exercise routine: cardiovascular training, resistance training, core training, and flexibility work.

Cardiovascular

One of the simplest forms of home exercise is walking. This basic activity is often overlooked in favour of more exotic fitness pursuits, but walking is an excellent way to increase your energy and fitness levels, and start burning fat. If you're just starting your fitness programme, then build up gradually starting with daily five or ten minute walks.

If you're already at an advanced level of fitness then other cardiovascular options include power walking, jogging, running, swimming and cycling. Short sharp bursts of aerobic work, intense enough to make you out of breath, is the most effective way to lose weight.


Resistance
Although resistance training is easiest in the gym, you don't need equipment to do it. Any action that tires out your muscles before you've performed 15 repetitions counts as resistance training. You can train at home using repetitions of the squat, and the lunge moves, for example.


Core Training

Core training works on strengthening the deep stomach and pelvic floor muscles that support the lower back. It's easy to work on this area at home by practising contracting the muscles, and you can include a swiss ball in your programme to add variety.

Flexibility Training

Engaging in a stretching routine every morning will help you maintain and develop flexibility, and also help your posture improve, by stretching muscles that have become tight.


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Source: weightlossforgood.co.uk

Home Workout: Full Body Fat Burning HIIT Workout | The Body Coach

Recently voted No.5 in Forbes Magazine's 'world's top social media influencers' in the fitness category, Joe Wicks, aka. The Body Coach, is in the big leagues now.  Here's a quick home-workout that you should be able to squeeze into your daily schedule - it's under 20 mins - so no excuses!!  Enjoy.

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Home Workout: Tone And Stretch Pilates with Lottie Murphy

To follow my post earlier today about the benefits of Pilates, I thought it would be beneficial to share a home workout featuring a pilates session!
Home workouts are fantastic for fitting your exercise into your own schedule...and also save you money!  Find a quiet room and try this tone and stretch pilates session with qualified instructor Lottie Murphy.
Enjoy....you'll feel taller after, I guarantee.

Why Pilates is Vital For Healthy Joints

I love pilates and find it strangely energising and relaxing at the same time!  It's a great exercise for your core strength and trains the body to have your core 'switched on' all the time when done correctly.  It's also wonderful for stretching out my long limbs - I'm 185cm tall, so love a good stretch - and my back, which can often get overlooked yet is vital for long-term health.  I would highly recommend pilates for anyone looking to do some non-high-impact exercise and get the body back in shape after any form of injury/accident.  (Obviously seek out a well qualified instructor and they can pin point issues and target specific areas as needed).  Read this post from a qualified instructor (Lottie Murphy) for more of the positive benefits pilates.....


As a Pilates instructor, I see a lot of clients who are referred to me after experiencing various joint issues such as hip and knee replacements, back pain or shoulder injuries. Ideally, we should start thinking about the health of our joints before problems start to occur.

I passionately believe that Pilates is the best type of exercise you can do. One of the main principles of Pilates, which is vital for healthy joints, is correct alignment. Poor alignment, muscle imbalance and lack of movement can, over time, put wear and tear on our joints.

Here are some principles you can start putting into practice today for maintaining the health of your joints.

Find Good Posture

Start caring about your posture. Good posture will position the body and the joints into their optimal position for movement. Good posture and alignment throughout the whole body is crucial for safe movement. Proprioception is the awareness of where the joints are in space. Try standing against a wall and notice the parts of your spine that make contact. Also, try and avoid sitting for too long during the day.

Muscle Tone

Stability of our joints is key to keeping them healthy so we must work towards having good muscle tone and muscle balance around the main joints like the shoulders, hips and knees. Pilates exercises can be great for working the deep intrinsic muscles around a joint, which help restrict unwanted movement in a joint. You can work towards a toned body with regular daily conditioning exercises.

Body Awareness

Pilates will improve your body awareness in every day life. Joint injuries may occur if you have poor body awareness for example you might be standing with your knee twisted or go to reach for something behind you and overstretch. Becoming more body aware will make you more conscious of your every day movements and how your body is feeling. You can then make necessary adjustments or seek advice if you are concerned with something you notice. Try my Mindfulness Pilates Routine to become more body aware.

Staying Healthy

It’s also important to maintain a healthy weight to prevent extra pressure on your joints. Watch portion sizes, eat lots of colourful veggies and try to include some omega-3 fatty acids such as salmon and my favourite, mackerel.

By Lottie Murphy, blogger and pilates instructor.   See my next blog post for a session of 'Tone and Stretch Pilates' from Lottie Murphy.

For readers who are London based....

Join Lottie for Pilates at the Lorna Jane Active Living Room in Covent Garden every Tuesday evening 6:15pm. Book online by visiting: www.lornajane.co.uk.

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