If you’re like many, chances are your home has taken on multiple different functions this year, from an office to a classroom to a movie theater to a gym. You might have also learned that space is a luxury when your home has to be so many things all at once, which may make you think that you just don’t have the space or equipment to create a worthwhile gym at home. Likewise, with so many demands placed on you and your space, you may find it hard to switch from relaxation or work mode to gym mode.
That’s why it’s less about the equipment and space and more about mindset when it comes to creating a quality gym experience at home, says Jim Myers, director of Digital Fitness/Virtual Coaching for FX Well, a managing entity for the Texas Health fitness centers.
“Working out or going to the gym is a time to focus on YOU,” he explains. “But that can be challenging if you are working out at home since there are more distractions at home or ‘more important’ tasks you could be doing instead. At home, it’s important to make that mental shift from, ‘This is my home,’ to ‘This is my home gym,’ during whatever time you’ve set aside. Remind yourself that this is a time to focus on making yourself better and you can’t do that if you are thinking about making dinner, doing the laundry and the fact that the grass needs to be cut.”
Because that can be easier said than done, we asked Myers for some tips to create the best workout experience at home, whether you have a full gym, some basic equipment or none at all.
Tip No. 1: Set SMART Goals
A lot has happened this year, and you may have learned how to adapt on a moment’s notice because of it. That may also mean your goals for this year have changed as well, and the same can be true for fitness goals as your environment and access to equipment has changed.
Myers says it’s important to sit down, assess your goals and be realistic with your time, energy, motivation and access to equipment. That starts with what he refers to as being SMART:
Specific
Measurable
Attainable
Relevant
Time-bound
“What this should look like is making your goal as specific as possible to your current situation and still making it relevant to you,” Myers explains. “Ask yourself, 'How can I get back to what I was doing before or something like that?’ Be as specific as possible, and make it something you actually want to achieve – not what anyone else wants you to achieve.”
Additionally, Myers says it’s important to make your goal something that is attainable — and be realistic.
“Attainable means something that’s within reach; you don’t want it to be kind of so far gone that you can’t get there,” Myers explains. “Make sure it’s reasonable to achieve within one to three weeks, then set a new goal for the next one to three weeks.”
Some things to think about are:
What does your current schedule look like?
What do you think you’re going to do to keep yourself accountable?
What are some things that you want to do and how are you going to get there?
“It is important to always be evaluating your schedule and determine what is realistic for you,” Myers adds. “Maybe you were working out two times a week before but now that you are staying home you can get a third or fourth day in. Maybe you are walking less because you aren’t leaving the house as much. In the beginning of quarantine, I barely left the house and noticed my steps were way down. I started to take walking breaks, walk and talk in meetings that I was able to do and did mini yoga and stretching breaks in the middle of my day to increase movement. Find ways to build movement into your current situation.”
If you are unsure what to do, the THR Virtual Membership has you covered! Get access to 40+ live-streamed virtual classes a week and the FX Well Digital Fitness app. The FX Well Digital Fitness app provides you with a workout of the day and a variety of goal-based programs such as weight loss and increasing lean muscle. All workouts on the app can be done from the comfort of your own home or in a gym. Click here to view our membership options.
Tip No. 2: Create Your Space
While space is a luxury, dedicating a space in your home that can be geared towards exercise is important because when you step into that space or zone, you’ll know it’s time to work and focus on you. Myers even suggests naming your “gym” to give the space a sense of ownership and to make it feel separate from other parts of the home.
“Make sure the space is clean and inviting to you,” Myers says. “Set up your equipment how you like it. If you have a mat, put that in a specific spot; if you have some bands, put those in a specific spot. Make it similar to how your zone may be set up during a class or at the gym. Play around with that until you feel like you have a space that feels good to you.”
While working out at home may have some downsides for you compared to the gym, Myers says to embrace the perks of working out in the sanctity of your home. Play whatever music you like and play it however loud you want. Want to exercise while watching your favorite show or movie? Go ahead! Always wished you could work out in your underwear? Do it— but maybe clear it with any people you share your space with first. Embrace anything that will make working out at home a plus for you because it’s something you maybe can’t get away with working out elsewhere.
Tip No. 3: Keep Your Workout Functional And Challenging
When designing or following a routine, make sure it’s functional. That doesn’t just mean ‘something I can actually do’ but it also means the routine covers all the bases of things that make us functional people every day. Think about how many movements or motions your body has to perform a day doing basic tasks such as loading laundry into the washer, opening and closing doors, carrying groceries, bending down to tie your shoe, etc.
While it may not be initially apparent how much “work” goes into performing those daily things, if you neglect an area, it will get weaker, and then those easy daily tasks will get harder with time.
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