The Benefits of Exercise | Home Gym Workouts for Getting Fit & Strong
The Benefits of Home Gym Exercise & Strength Training for Getting Fit
In the past, many people saw exercise as a bit of a chore that people were forced to do either form hard work during their jobs or to try and stay fit. Recently however, people have started looking at it as a way to improve their lives.
People have realized that not only is exercise good for our physical health, by promoting improved muscle strength, body tone, performance & weight loss, but it also helps with anxiety and depression.
Exercise has also been proven to include a number of wellbeing and mental health benefits. It helps to reduce stress and anxiety, improve sleep quality, increase self-esteem and confidence, reduce the risk of diabetes, heart disease, and cancer, and even help with depression.
Home gyms are a great way to get these benefits whilst being in the comfort of your own home using an array of fitness equipment in your home gym can be a great way to stick to a fitness routine without the need for a costly gym membership.
There are many benefits of having a home gym. First, it saves you money on expensive gym memberships that can be quite costly over time. You also save money on gas if you commute to the gym, you can workout at your own pace, don't have to buy costly gym clothes and Lastly, it's a great way to have your own personal space where no one can bother you or distract you from your workout routine.
Here we will take an in-depth look at why exercise is so important and the benefits strength training can bring to you.
The Mental Health Benefits of Exercise
Exercise has a plethora of benefits for mental health which can be part of your fitness journey, such as reducing anxiety and depression, and improving self-esteem, many studies have also shown a significant improvement in cognitive function.
What's more a workout routine undertaken at your personalized home gym gives the benefits of improved mood by offering complete control of your training environment. You can even involve other family members which can help to improve your overall self esteem.
Exercise has regularly been a prescribed remedy for symptoms such as low self-esteem and social withdrawal, furthermore it has been used in with patients with schizophrenia, diabetes among many other benefits.
How can Exercise Improve your Mental Health?
As we know, exercise is not only good for our physical health but also for our mental health especially when undertaken in your dream gym.
It helps us to sleep better by releasing serotonin and melatonin during exercise, a natural painkiller and sleep regulator, which helps us to have an improved mood and more relaxed state which helps us to sleep better.
How can good sleep improve your health?
It is important to get enough sleep to function at our best. It is not just about feeling refreshed in the morning but it is also about maintaining mental health and physical health, and exercise is one of the best sleep methods for people who struggle to get enough sleep.
The many of benefits of sleep include, Memory consolidation, Emotional regulation, Immune system function, Muscle repair, Cognitive health and Improved wellbeing and energy supply.
Stress Relief & Improved Mood
Exercise is one of the best ways to reduce stress levels. It also helps in managing depression, by releasing endorphins in to the body which bring an improved mood, improved feeling of wellness and stress reducing properties.
How can reduced stress improve your health?
The benefits of reducing stress are many: it can improve productivity, creativity, wellbeing and mental health, it brings a range of long term health effects improving the quality of your life into the future.
Improved Mental Focus
It is important to have a strong mental focus. Mental focus is the ability to concentrate on your work and not be distracted by other things. It allows you to stay in the moment and be present in your tasks.
Your mental clarity and focus can be improved by undertaking exercise, not only does it allow you to improve your sleep methods, it also helps to focus your mind on a goal, allows you to step away from the busy work environment, gives you personal time to stop and think.
How can improved mental focus improve your health?
It is a well-established fact that mental focus can have a significant impact on your daily life.
Without good mental focus you might find it difficult to concentrate on anything for more than a few minutes, or you might not be able to focus intensely on one task for more than a short period of time.
Even a few minutes of focused exercise at your own pace can be great for awakening the mind and allowing to refocus on the task at hand.
Improved Body Image
Exercise is a key part of maintaining a healthy body image. It can help you feel more confident about your body, helping to maintain a healthy weight, improved your body tone or increase your muscle definition.
How can improved body image improve your health?
The benefits of improved body image are not just physical. It also affects the mental state of a person. A person with a higher body image feels better about themselves and is happier in their own skin.
The truth to sticking to your body image fitness routine is consistency, the cardiovascular, muscle building and fat burning benefits of exercise continue for hours after you stop exercising so being able to nip into your personalized home gym whether it be in a spare room or garage for a quick workout to raise your heart rate is priceless in your fitness journey.
How can Exercise Improve your Physical Health?
Exercise brings a massive range of benefits to your whole physical body, it improves your flexibility, strength, muscle tone, wellness and balance.
It also brings body image improvements, making you feel happier about yourself and improves your performance, helping you to perform better, in daily life, at home, work and during sporting events.
Developing strong bones
Whilst exercise and strength training may not be a cure for osteoporosis, it does help in increasing bone density. Ligaments attach bones to one another and by stressing them slightly, the bone strengthens. This in turn lowers the risk of developing osteoporosis, even basic equipment home gym equipment can allow weight training and is a great option for improving your bone strength later in life.
How stronger bones improve your health?
Bone strength is an important factor in maintaining good health. It is an indicator of general health and well-being, and it also helps to prevent fractures.
Some of the benefits of improved bone strength are, It helps to prevent fractures, It is an indicator of general health and well-being, It improves one’s quality of life
Improved Ability to Live Your Life
Exercise is an important part of staying healthy, and improving the quality of your life as you age. A body in good health that is strong and well maintained can help prevent injuries and keep you healthy.
Working out will also help improve your stamina and endurance, which may lead to better balance and a lower risk of falling. This, in turn, can allow you to keep doing the activities that improve your quality of life.
Working out in your own training environment can be great for improving the ability to live your life, it gives you more time due to less commuting, allows you to save money from commercial gym membership fee's and with a lack of gyms offer childcare it can often make sense to workout at your own gym, you can even get personal training at your home via a certified personal trainer if that will help you to find the time to hit your goals.
How working out can improve your health?
If you want to start living a healthier life then there are some steps that you should take. The most important ones are eating healthier food, exercising regularly and getting enough sleep every night. These steps will help your body function at its best.
Take control of your weight
Exercising and strength training in particular are great ways to manage your weight. Unlike dieting, which only helps you lose weight in the short term, strength training and exercise creates a feel good vibe which helps to improve your posture and increase your metabolism.
This means that you'll burn more calories even when you're not working out! If you're looking to get in shape, then, you should make sure to include good exercise in your weekly routine.
With this in mind even 20 minuets of exercising at your home gym on your fitness equipment can bring benefits for hours afterwards, without the need of driving to a commercial gym, trying to find space in the locker room or having to pay the average gym membership cost.
How losing weight can improve your health?
Losing weight has a number of benefits. It reduces the risk of heart disease, diabetes, and cancer. It also improves mood and energy levels. In short, it’s a key part of living a healthier life.
The benefits of loosing weight also extend onto improved mental health and this can be accelerated by feeling confident in your stylish workout clothes whilst in your personalized home gym in a training environment you feel comfortable in, and if your feeling lonely why not involve the whole family.
Improves the negatives of chronic conditions
There are many benefits to exercise and staying fit, they can include reducing the symptoms of chronic conditions such as arthritis, back pain, obesity, heart disease, depression and diabetes. Regular workouts can also help improve your overall health and quality of life.
The benefits of improved chronic health?
The benefits of improving chronic conditions are vast and range from improved quality of life to reduced medical expenses.
Improved physical performance
If you are looking for ways to improve your performance at work, home, in the gym or playing sports then getting fit and healthy is your best way to do it, good health is required in many sports and achieving a fit and active body comes with many benefits.
Exercise helps you to improve your stamina, physical output and recovery. It also helps you too feel energized and focused for the rest of the day and can also help you sleep better and reduce stress levels.
Top tip: If your looking to seriously improve your performance why not include personal trainers who can tailor a specific fitness plan to help you hit your fitness goals quicker.
The Benefits Exercise Brings to Your Life Quality
Improved Cardiovascular Health
Cardio is one of the best ways to exercise and it has a lot of benefits. It can help you lose weight, increase your energy levels and make your heart healthy. It also helps you get better sleep and reduce stress levels by releasing those feel good endorphins into your blood stream, whilst aiding your sleep by releasing serotonin that help you relax.
One of the best benefits of cardio apart from improved performance and heart health, is the ability to reduce excess abdominal or visceral fat can cause long-term health complications.
This type of excess fat has been linked to cardiovascular disease because it can produce proteins and hormones that create inflammation. In fact, this inflammation damages blood vessels and increases blood pressure, both of which can lead to heart health problems.
Exercise is a great way to prevent or reduce excess abdominal fat because it works by increasing your metabolism, burning calories and fat to improve your health.
A commercial gym is great for getting fit but they come with time constraints, packing the gym bag and the need to travel for instance.
With the benefits of Cardio and Weight training exercise bringing heart building, weight burning and muscle producing benefits for hours after exercising, Fitting in even a 20 minute home gym workout can be a great way to get fit without the need to put aside a significant amount of time.
This is something which you might not have had time to do if having to visit a commercial gym.
Improved Health from Reduced Abdominal Fat
We all know how difficult it can be to maintain a healthy weight. And with so many unhealthy diets out there, it's never been more challenging to find one that fits both our needs and our lifestyle.
For example, some people need to be more careful about their sodium intake, while others may need to watch their sugar or fat intake. The key is to find a balance that works for you and your body.
Abdominal Fat also known as Belly Fat, however can be a very unhealthy fat and it's always best to reduce it when you can, This type of fat can be one of the easiest fats to gain and one of the hardest to loose, that's why its become known as the stubborn belly fat.
Keto dieting has been found to be great for getting rid of belly fat. However, a recent study published in a research journal by Harvard University has found that a combination of strength training and cardiovascular exercise is much better at helping keep love handles under control than cardio alone and dieting alone.
Lowered Cancer Risk from Weight Loss
Visceral fat, also known as belly fat, has one distinct feature that sets it apart from regular fat.
Visceral fat is different from the regular fat that most people are familiar with. Unlike the subcutaneous fat that exists beneath the skin, visceral fat is located inside the abdominal cavity and surrounds vital organs.
It's important to be aware of the difference between these two types of fat because they have different effects on your health. Subcutaneous fat is generally considered harmless, while visceral fat has been linked to a number of health problems, such as heart disease and type 2 diabetes.
Visceral fat is one of the riskiest types of fat when it comes to cancer. This is because it's located directly next to organs like the stomach, intestines, and liver. These organs are vital for good health, so when there's abnormal growth in the form of cancer, it can be especially dangerous.
Research from Oncogene, a journal published in 2017 shows that FGF2 levels (a protein), which can be found high in number within visceral adipose (fat cells), causes cellular transformation.
This transforming process can lead to tumor growth when left unchecked by treatment methods like chemotherapy or radiation therapy.
By undertaking weight Training, you can increase your metabolism higher than just undertaking cardio training alone, the increased Metabolic rate with regular exercise can help to radically reduce your visceral fat levels and reduce the risk of certain cancers.
Improved Mental Health
Working out has some awesome benefits for your mental health, it can help improve your mood and energy levels, as well as help you relax. It's even got a catchy name - "Runner's High"! All forms of exercise can contribute to these benefits, so find the type of workout that works best for you and get moving!
This is because exercise causes your body to release endorphins, which in turn affects the production of neurotransmitters like dopamine in your brain.
This impact on your brain chemistry is why many people report feeling happier after a workout.
Improved Joint Flexibility
Flexibility training is one of those things that most people don't really get. They don't see what the big deal is and why it's so important to maintain joint health and avoid injury.
But if you think about it, your range of motion decreases as you get older and if you don't keep up with flexibility training, you'll be stuck in a very limited range of motion.
Muscle elasticity is a bit like a rubber band. The more you use it, the more resilient it becomes. However, if you don't use it often, it will start to lose its shape and eventually break. This is true for muscle elasticity and your overall health. If you want to stay healthy as you age, it's important to keep your muscles active and elastic.Exercise, strength training with weights and stretching workouts like Yoga are a great way to maintain and improve your flexibly, allowing you total freedom and the flexibility to undertake everyday tasks without the risk of strains and pains.
Reduced Risk of Injury
A strong core, flexible and healthy body is important for a healthy life and helps prevent injuries. Joints and bones are held in place with a combination of ligaments and muscles after all.
Keeping our muscles strong and flexible helps reduce the chance of injury when we're going about our daily lives or during a sports game. We can improve the strength and flexibility of these muscles by doing exercises that target them specifically.
Improved Brain Health
Exercise and keeping fit give one an improved ability to focus and concentrate by increasing the amount of dopamine in the brain. Some studies indicate that there is a strong correlation between being physically fit and reasoning skills because complex tasks require consistent processing that allows an individual to be more productive at what they do.
A study done in 2016 proved that working out your body on a regular basis is good for the health of your mind. 55-86 year old participants who did twice weekly weight training exercises not only showed physical improvements, but their cognitive ability also improved by approximately 12% as opposed to the 6.5% of people who did stretching work out every day.
Cardiovascular Exercise vs Strength Training
Cardio and strength training are two different exercises that target different areas of your fitness. When you're doing cardio, your goal is to get your heart rate up and sustain it for an extended period of time. This forces your heart to work harder, which in turn strengthens it.
Strength training, on the other hand, is all about building muscle. This can be done through things like lifting weights or using resistance bands. Both cardio and strength training are important for a well-rounded fitness routine.
The Cardio Corner
Cardio training also known as “cardiovascular conditioning” is an aerobic activity, which means it uses oxygen to increase your breathing and heart rate. Its a great way to exercise and increase your heart strength and your bodies aerobic performance.
If you're looking to really blast away the fat and see some serious weight loss results, cardio is the way to go, although it has been proven that a mixture of strength training and cardio is the best for weight loss, nothing beats the calorific burn rate of sustained cardio exercise.
Cardio can be completed for free and often comes with the beautiful outdoor training environment allowing you to get some fresh air and save money whilst exercising, well apart from buying some stylish workout clothes, get outside and go for a run, for indoor exercising you will need some fitness equipment such as a treadmill, rowing machine or exercise bike.
Popular cardio workouts include running, biking, and swimming as well as any activity that makes you breathe harder and faster and increases your heart rate.
In Summary the benefits of Cardio Training are:
- Improves Blood Flow.
- Lowers Blood Pressure.
- Strengthens the Immune System.
- Improves Sleep Quality.
- Improves your Mental Health.
- Regulates Blood Sugar Levels.
- Maintains a Healthy Weight.
- Improves Cognitive Function.
The Strength Training Corner
Strength training is a type of anaerobic activity that helps improve muscular strength, body tone and balance. Strength training is completed by lifting free weights like barbells, dumbbells, weight plats, bars and kettlebells or standing or by using a weight bench or using weight machines.
This makes Strength training easy to get into even with basic equipment such as a few dumbbells you can undertake weight training in your personalized home gym.
Although the caloric burn rate is lower during strength training, lifting weights create a better long term effect than cardio alone, helping to improve your metabolism and burn calories up to several hours after working out.
In Summary the benefits of Strength Training are:
- Improves your Strength
- Provides Longer Calorific Burn
- Decreases Abdominal Fat.
- Improves Body Tone.
- Improves Balance and Core Strength.
- Reduces your Risk of Injury.
- Improves Heart Health.
- Regulates Blood Sugar Levels.
- Can be completing sitting with a weight bench.
The perfect mix for fitness
The best way to reach good fitness, is a mix of good cardio and strength training, Weight lifting will improve your muscles, strength, condition and performance which goes hand in hand to supporting you during a good cardio workout.
The additional long term caloric burn effects of strength training and high calorie burn rate that comes with cardio training, mean the best results are often achieved via a mix of cardio and strength training.
It has been documented that undertaking cardio exercise with strength training can help improve your fat loss over just undertaking one or the other, which helps to radically reduce your visceral fat levels and reduce the risk of certain cancers.
"On analysing the fat cells, they discovered that visceral fat releases a protein called 'fibroblast growth factor-2' (FGF2), which then stimulates the growth of epithelial cells, which can turn malignant (cancerous)" https://www.ashteadhospital.co.uk/news/belly-fat-linked-to-cancer - Ashtead Hospital - 09/20/17
THE BENEFITS OF A HOME GYM
Everybody wants to stay fit and be muscular. But the hassle of going to the gym when you’re tired after work can really stop you from achieving your fitness goals, after all who has the time to get down the gym everyday!
Fortunately enough, there’s a way around this and many of the other problems of going to a public gym such as commuting and having to share the gym equipment. You can easily build a home gym with and exercise in the privacy of your home or garage.
The only cost really is the initial setup and getting the equipment you want, after that a home gym can bring you years of service ensuring you stay fit and healthy from the comfort of your own home.
What is a Home Gym?
A home gym is a workout space within your home, that allows you to workout, exercise and get fit, by exercising different groups of muscles allowing you to stay fit and healthy in the comfort of your own home.
Typically home gyms are based in extra rooms, garages, and other spaces like that. Multi-gyms or combination machines that allow many different exercises to be performed within a single unit are also at times referred to as home gyms, as these machines take up a small footprint and are great for inclusion in to your home.
For building a home gym, you’re going to need almost nothing right off the bat apart from some imagination, a good plan and the enthusiasm to get fit and healthy.
With time, however, you’ll need to spend a little money on improving your home gym equipment and fitness accessories which can be added to over time as you progress with your fitness goals.
The Benefits of a Home Gym
A home gym has a lot of great benefits that you may not have considered before.
For starters, you don't have to worry about packing a gym bag, or even what your going to wear, you don't have to lug equipment around with you, worry about the weather and getting wet, think about the commute time, or finding a baby sitter.
You also don't have to worry about germs or crowds, and you can work out anytime you want without having to worry about the gym's hours, working out at home is also more convenient and can save you time and money in the long run.
The benefits are almost endless and the only hurdle to get over is the initial setup costs, which here at the home fitness store we have created the perfect marketplace for you to find all your home gym accessories and gym equipment so feel free to have a browse
In Summary the benefits of a home gym include:
You have privacy
First and foremost, you have the utmost level of privacy. In a public gym, everybody’s right there and if you’re not very confident about your body or there’s some issue that you have, you won’t be able to work out well enough. However, when you have a home gym, you can work out privately, confidently, and even with your family without a problem.
Workout on your own time
Typically in public gyms, you have to follow strict timings because most gyms aren’t open 24/7. When you’ve got a home gym system, you can work on your own time and get your work out in and tone your muscles in your leisure time as well which is great.
No convenience issue
One of the biggest reasons why people don’t go to the gym and get their workout goals checked is the fact that they have to drive all the way from work or their home to the gym which can be exhausting. When you’ve got a home gym, you don’t have any conveyance issue and you can simply walk to your home gym whenever you feel like it.
Free lifetime membership
When you’re going to a public gym, if you don’t have a lot of money, you’ll be worried about paying the weekly or monthly fees all the time and that way you won’t be able to focus on your workouts. If you work out at home, you’ll have a lifetime free membership and no monetary issues at all. So, I believe that’s a big reason as to why you should have a home gym.
No waiting around for equipment
If you’re in a public gym with a large number of people working out, it is very likely that you’re going to experience delays in your workout that will end up causing you to lose the pump and the pressure of an exercise. In a home gym, you won’t have people hogging up the machines and equipment by themselves and you’ll be able to work out in peace.
Fewer germs on the equipment
Being a regular fitness enthusiast, I’m a really big germophobe. I don’t suggest you go to the public gym because of how many people will be touching all the equipment there all the time. However, if you’re working out at home with your home gym equipment kit, it will be clean and untouched by anyone but you and the residents within your house.
Availability of products
The number of products you can purchase cheapy and easily direct to your door these days, make it very cost-effective to start up your own home gym, items like a rowing machine, cross trainer, medicine balls, yoga mat make it easy to improve your cardio fitness, mental health, and entire body tone from your own personal local gym.
How to Work Out & Tone Your Muscles in a Home Gym?
It’s pretty simple. Depending on your budget and gym setup, instead of having to go to every machine that is almost always occupied by one person or the other and waiting around in the public gym.
You’re simply going to get on with exercising, for those with a good home gym setup your going be able to get straight on to your favourite machines or set of weights.
For those starting out there are a bunch of amazing exercises that work all your muscle groups which can be undertaken with minimal equipment required
For those just starting out here are a few easy workouts that require a simple set of weights
Bicep Curl and Shoulder Press
The beauty of this workout is that it hits so many upper-body muscles at once. If you're looking to save time, this is a great exercise to add to your routine. we are going to combine two classic movements here, the Bicep Curl and the Shoulder Press.
The benefits of combining exercises like this, is that it works a bigger range of muscles, in this workout your going to complete a bicep curl and then transition into a shoulder press by rotating your wrists 180 degrees and pushing the weights towards the sky.
This will target your wrist muscles, your upper back, your triceps and biceps and your deltoids, so will give you a good overall upper body workout.
How to do a Bicep Curl to a Shoulder Press?
For the bicep curl into shoulder press move, you will need a set of dumbbells. Start by standing upright with feet hip-width distance apart and abs tight. Next, keeping your elbows tucked tight to your side, curl the dumbbell up towards yours chest.
From here, rotate your arms and push the dumbbells up and towards the ceiling, lower you arms slowly back down into the curl position, lowering your arms until they are straight and ready to begin the rep again.
Aim to complete a good 10-15 reps of this exercise. Rest and repeat 3 times or do a drop-set
Top tips with the Bicep Curl to a Shoulder Press?
Chances are your going to be able to curl more weight than you can shoulder press, so start on a lighter weight until you get the gist of it, and just undertake a higher rep count if you can manage it.
Standing Triceps Extension
This simple exercise does a lot more than it looks its a great way to concentrate your training on your triceps, whilst the shoulder rotations will help build your shoulder strength.
It also has the added benefits of improving your core strength as you will be tensing a lot in your lower body and abs to control the weight.
How to do an Overhead Tricep Extension?
This one is quite simple to undertake, holding a dumbbell in both hands above your head, lower the dumbbell weight slowly down as low as you can comfortably go.
Keep your elbows facing forward, and raise the weight whilst squeezing through the triceps to return to the starting position.
Aim to complete a good 10 reps of this exercise. Rest and repeat 3 times or do a drop-set
Top tips with the Dumbbell Tricep Extension?
Its all in the squeeze, try and squeeze your trapezius muscle in your upper back as you undertake this exercise, another way to dramatically improve the potency of the workout is by slowing it down, the slower the more toning and conditioning the workout will be
Straight Arm Raises
The lateral raise is a great exercise for targeting your shoulder muscle, it goes one step further though and be used to improve your traps or trapezius muscles, upper back, arms and also work your core.
How to do a Lat Arm Raises?
Lat raises are fairly simple to learn to complete, but they can bring a big range of benefits. Let see how you complete them.
1. Grab a dumbbell in each hand.
2. Keeping your core tight and your chest up, slowly raise each dumbbell up, keeping your arms straight so they are level with you shoulders.
3. Hold for a second and slowly lower the dumbbells back down beside your hips. Keep the movement controlled throughout.
Aim to complete a good 10 reps of this exercise. Rest and repeat 3 times or do a drop-set
Top tips with the Lateral Raises?
This one is all about speed and conditioning, try not to throw the weight up quickly but keep a controlled movement up and down, this is crucial to a good workout, unfortunately this is an exercise where physics really is again you, your arm length is going to multiple the force required by your shoulders.
Don't be afraid to go down to a lot lower weight, the key is controlled movements.
The Faithful Squat
The squat exercise is one of the most common movements in weightlifting and core strength training because it 's both functional and effective helping to improve your posture, core strength and overall body health.
Squats are a great compound exercise to strengthen your lower body, and can be completed with a barbell, dumbbells, or no equipment at all.
The benefits of a squat
The benefits of squats include: improving flexibility in the hips and knees, strengthening the core muscles, building muscle in the lower body, weight loss and improving balance.
How to complete a squat
When undertaking a squat its vital that you complete the exercise with good technique and form, the slower you complete a squat the better toning effects the exercise will have.
To complete the exercise, get in the starting position by keeping your feet on the ground shoulder width apart, crouch down, then keeping your heels pressed down, knees out, lift your elbows high (especially if your using a bar). and push up throughout the exercise until your standing, keep your head level or looking slightly up for best results
Once your standing, be sure to keep your core tight, then squat back down as low as possible in a controlled manner.
Aim to complete 6-8 Reps, rest between and do 3-4 sets, if your comfortable, go straight into drop sets.
Weighted Calf Raise
This lower leg exercise is important for definition and balance. By building stronger calves, you'll have better stability, better body balance and vastly improved leg power that can assist with a range of other exercises in the gym.
Like most other compound exercises, your calf muscles are a big muscle group. this means they will burn more calories and release other benefit post workout benefits such as testosterone, just remember to give your self time to recover afterwards, because we all know the day after leg day is a killer.
The benefits of a calf raise
The benefits of a calf raise are important for athletes, runners and other people who spend a lot of time on their feet, they help to prevent injury by strengthening important and widely used area's of your body like your ankle, improve balance and stability, and due to calves muscles, big size will promote weight loss.
How to complete a calf raise exercise
When your looking for a great way of working your calve muscles, your often spoilt at the gym, they have machines specifically designed for it.
However when at home, you can complete it with a few basic items.
Stand on a box (an appropriate plyto box) with your toes on the edge, in a slow and controlled manner lower your feet as far as you can so that your toes are pointing up, try and aim for a 45 degree-ish angle, hold for a second and then, push up whilst trying to tense your calve muscles, finally squeeze at the top of the movement.
Try and get a good rhythm going, go for a lower weight with higher reps on this exercise.
Aim to complete 10-20 Reps, rest between and do 3-4 sets. Be sure to work your muscles loose afterwards.
Note: if you don't have a box to stand on just tilt your ankles up instead from the floor, note that this won't give you as good exercise as using a box.
Lunges are a great exercise to target the glutes, hamstrings and quadriceps, they are very simple to perform but we are going to add some weight here to increase the workload.
Lunges are best undertaken with a bit of room, so don't be afraid to get out in the yard if your working out from home.
The benefits of dumbbell lunges
A great way to strengthen the muscles in your lower body is to do lunges. Lunges are a compound exercise which means that it works more than one muscle group at a time. This is why it is one of the best exercises for strengthening your legs and butt.
Benefits of lunges:
- Strengthens the glutes and quadriceps
- Improves balance
- Improves coordination
- Increases flexibility in hips, hamstrings, and calf muscles
- Increases cardio vascular endurance
How to complete a dumbbell lunge
1) Stand with feet together and hands beside hips with a dumbbell in each hand.
2) Step forward with one foot, bending the front knees until your thigh is parallel to the ground, your knee should be roughly at 90 degree angles, then step forward alternating which leg is in front of the other.
If you don't have the room to step forward simply step back into the standing position and step forward again but with the other leg this time.
Repeat this for around 20 lunges, alternating sides for every step
Look to complete around 4 sets of lunges for the best results
Buying the Correct Home Gym Equipment
There are many items that work great in a home gym setup from large to small they all have portability in mind such as cardio workouts equipment like our foldable treadmills, compact pull up bar, folding exercise bike, cross trainer, compact rowing machine all helping you to achieve a great workout whilst in your home workout space.
For weights, systems that come with racks make a good choice, you can buy complete rack systems directly from our store covering a great range of weight levels.
For multi-use system, a cable based bench multigym can be very beneficial allowing you to undertake a range of exercises whilst saving floor space and the cost of purchasing several other machines.
If you have a spare room or garage to play with, the worlds your oyster, as you can buy professional gym grade training equipment for your home, allowing you to build a perfect workout space.
Some of the most popular gym workout equipment includes
Treadmills, Stationary Bikes, Rowing Machines, Elliptical Trainers, Weight Benches, Dumbbells and Kettlebells, Squat Racks, Cable Machines, Olympic Plates and Bars.
OUR AMAZING GYM PRODUCTS
The Home Fitness Store, was created with the vision of bringing amazing home gym and fitness equipment direct to your door
We were born during the Covid Pandemic, when a lot of people struggled to stay fit and healthy due to lack of access to good exercise area's.
The Home Fitness Store, has created a unique marketplace bringing together the very best home gym and professional quality workout equipment. Have a browse of the equipment we offer below
Cardio Fitness Equipment
Cardiovascular or aerobic workouts give your heart a workout. They help you become more fit by increasing your lung strength and increasing the amount of blood and oxygen that are pumped all over the body. These types of exercises also help improve endurance and burn calories, so some experts recommend doing them as frequently as possible!
Exercise Bikes - Get the full benefits of cycling without leaving you home!
Cycling is an excellent way to get your heart pumping. Cardiovascular workouts like cycling help you focus on moving your legs in a rhythmic motion over a long period of time. By keeping this up for about 30 minutes, you'll make major improvements to your cardiovascular health by strengthening your heart and oxygen levels in the body
Exercise Bikes give the following health benefits
- Increased Cardio Performance
- Weight Loss
- Burn's Body Fat
- Provides Low Impact Exercise
- Builds Lower Body Strength
- Provides Controlled Interval Training
- Provides Improved Safety over Road Cycling
Gym Treadmills - Get the full benefits of running without leaving you home!
One of the most well-known types of home exercise equipment is the treadmill. A treadmill is a very easy way to get some cardiovascular workouts, which are great for your heart health! Many people enjoy walking.
Treadmills provide a straightforward and efficient workout for individuals of varying fitness levels. For many people, a good thing about treadmills is that they can be used by those who find other kinds of exercise difficult or uncomfortable due to various back conditions or ailments they might have.
The best part? As you build up more physical strength and endurance, the treadmill can be used for jogging and/or interval training.
Gym Treadmills give the following health benefits
- Easy and Natural to Use
- Weight Loss
- Burn's Body Fat
- Provides Low Impact Exercise
- Builds Lower Body Strength
- Improves Posture
- Walking Can Elevate many Aches and Pains
- Provides Controlled Interval Training
- Provides Improved Safety over Road Running
- High Calorie Burn Rate when Running
Home Gym Rope Training - Build Core Muscle and Strength with our Rope Trainers
Heavy ropes were originally introduced by the United States Marines.
These heavy ropes have since become a staple in training regimens for many professional sports teams, Mixed Martial Arts fighters, and even athletes across the board that are looking to improve their agility, flexibility and muscle strength. It’s an extremely effective form of exercise that not only boosts cardio but also sculpts muscle creating leaner physiques.
Rope Training gives the following health benefits
- Weight Loss
- Burn's Body Fat
- Provides High Intensity Exercise
- Builds Lower, Upper & Core Strength
- Builds Muscle
- High Calorie Burn Rate
- Improves Grip Strength
- Full Body Workout
Cardio Rowing Machines - Train for Cardio and Muscles at the same time.
Rowing machine benefits spread beyond the physical. It's unique ability to target 85% of your body is just the beginning, as it also improves posture and tones limbs so people who start including rowing in their workout routines will understand why it's been a staple for physiques for over 150 years.
Rowing Machines give the following health benefits
- Weight Loss
- Burn's Body Fat
- Provides Varying Intensity Levels
- Builds Lower, Upper & Core Strength
- Builds Muscle
- High Calorie Burn Rate
- Improves Grip Strength
- Full Body Workout
- Tones hard to get places
- Improves Back & Ab Strength
Browse our Amazing Range of Home Gym Weights
If you have aspirations to building a toned or muscled body or getting an elusive six-pack, strength training will be the key component to making it happen.
However, even if it's not your objective to maximize muscle size, strength training might still be the best way to meet your health goals.
Why's that? Building muscle is a great way to burn more calories at rest. And when your muscles are bigger and stronger, they'll also help you perform better everyday activities and have more energy.
Weight Training is perfect for building these muscles and a healthier and more toned body, The best way to achieve this is to utilise a vast range of Strength Training Equipment we have available at the Home Fitness Store
If however your looking to use Free-Weights to train which often give you the best all round workout, Have a look at our vast collection available below.
Dumbbells - The must have Weight for any Gym.
Dumbbells are the swiss army knife of the gym, their balanced design gives great flexibility in their use allowing you to undertake a range of exercises.
They work greatly with the assistance of a gym bench so be sure to check out our selection of benches as well.
Buying your set of Dumbbells can seem expensive at first, but its the one bit of equipment your going to use every session and a good set of Dumbbells will last a lifetime.
Dumbbell Weights give the following benefits
- Versatile Range of Exercise's
- Balanced in the Hand
- Great for Chest, Arms, Legs, Core
- Builds Lower, Upper & Core Strength
- Improves Grip Strength
- Exercises include Lunges, Flys, Chest Press, Arm Curls, Hammer Curls, Skull-Crushers, Shoulder Press, Wrist Curl, Shrugs, Calf Raise
Ketlebells - Train for Rapid and Specialized movements.
Kettlebells are a great addition to any gym, they can be used for rapid movements like Snatches or used to add weight to exercises like Shrugs.
They are great for exercises involving two hands on one weight such as through the leg exercises.
Kettlebells give the following benefits
- Great for Rapid Movements
- Can be used for Incline Press-ups
- Builds Grip and Wrist Strength
- Good for two Hand one Weight setups
- Exercises include Lunges, Hammer Curls, Skull-Crushers, Wrist Curl, Shrugs, Incline Press-ups, Squats, Calf Raise
Olympic Plates - Pro level bar workouts
Olympic Plates and Bars, provide an impressive range of exercise that can be used across the whole body to tone and build muscle mass.
Olympic Plates are the most versatile plates as they can be used for bar exercises or as a substitute for other weights with certain exercises.
They are the bullet proof weight of the gym and will last you a lifetime.
Olympic Plates and Bars give the following benefits
- Used a Range of Bar Exercises
- Bullet Proof and Strong
- Work with a large range of Weight Machines
- Can be used without a bar
- Can be used for all over body workouts
- Exercises include Squats, Chest Press, Preacher Press, Shrugs, Shoulder Press, Skull-Crusher, Arm Extensions, Floor Lifts, Dips, Tons of Weight Machines use Olympic Plates, such as Smith Machines, Chest Press Machines, Shoulder Press Machines etc,
Gym Benches - The most important thing in any Gym
Gym Benches really are the most important thing in any Gym, as well as coming in many configuration with added exercise attachments, they allow complete movement of workouts.
Its important to promote proper muscle growth and recovery to exercise a range of muscles across their entire range, using benches allow this to happen whilst supporting your body stopping injury. Which is why they are so important.
Don't overlook your Bench and make sure to buy a proper support one which allows Incline and Decline exercises.
Using a Gym Bench gives the following benefits
- Supports your Body
- Helps Prevent Injury
- Allows Easy Incline or Decline Exercises
- Allow full Range of Movements
- Attachments can add Extra Ability
Quality Range of Gym Men's + Women's Activewear
The Home Fitness Store also offers a vast range of Men's & Women's Workout Activewear to get the very best from your workout in Style.
We offer a range of Fashionable Women's Sport's Bra's, Workout Tops, Leggings & Yoga Pants, in various colors and designs.
For Men we offer a Range of Gym Shorts, Joggers & Workout Tops.
When engaging in any form of physical activity, comfort is key and athletic apparel should be functional for extended workouts.
Understanding the difference between activewear and casual wear is imperative to maintaining a balanced wardrobe. Comfort is essential when it comes to designing an activewear wardrobe because you’ll be wearing fabrics close to your skin.
A good rule to follow when putting together an outfit that’s appropriate for exercise is not being afraid to mix materials and textures but ensuring those materials are both moisture wicking and breathable, with this in mind we have created a curated list of Women's Activewear so you can get the best out of your Workout.
Feel good and look great whether or not you're out on the court or at the gym. We offer a variety of men's activewear including shirts, shorts, tops, joggers and jackets.
If you're lifting weights at your local gym, our items are ideal for wearing there to look your best from head to toe.
No matter what sport you have planned with this clothing and accessories we can offer you, it's sure to be an excellent time for all
GET STARTED AT HOME TODAY!
Here are a few basic workout you can complete at home to get in the right mood for exercising.
Top 5 Best Exercises to do at your Home gym
You can get a great workout in without having to go to the gym or spend a lot of money on equipment. You can use your own bodyweight or simple pieces of kit such as dumbbells, kettlebells or a things from around the house.
Don't feel like you've hit a plateau by working out at home, a lot can be achieved by changing things up. If you find that you've hit a plateau, don't be afraid to switch up your routine or include some extra equipment in to your home gym.
When it does feel like your running out of idea's or not progressing as much as you like, try increasing the number of reps, slowing down the tempo, or speeding it up. With each new workout, you'll find yourself progressing and seeing benefits.
As your might be starting out, here are 5 easily exercises to get you going in your home gym.
First and foremost, we have the best and most intense upper body exercise of all time – planks. Planks mostly work on your back, your sides, and your arms, which are all part of your upper body. Making planks a part of your everyday routine is a great idea – it will really help to strengthen your core.
For performing planks, you need nothing much. No expensive equipment or machines are required. In fact, all you’re going to need to do a plank is an exercise mat and all the willpower you can muster because planks will really get your body pumping!
Another one of the best exercises that you can easily perform at home is exercise biking. Instead of having to spend months or weekly on your cardio treadmill membership, you can just get a high-quality, powerful, and durable exercise bike that takes less space and works better.
You’re going to have tons of adjustment and gear options to work your thighs, calves and overall legs. Depending upon your leg power and your weight requirements, you can increase the load and make sure you’re able to get more pump and muscle on your legs.
Yes this one does need some equipment but you can always buy an attachment for your outdoor bike instead and convert it over, or of course just go cycling outside!!
Deadlifts are just as epic as they sound. You’re basically working your back, your legs, and your overall body to some extent in my opinion. If you pair a bunch of free weights or the right sized dumbbells with the deadlifts for your weight requirement, the overall pressure and workout is going to become even better.
Deadlifts can also be done without any kind of excessive equipment or taking up too much space. That’s why they’re one of the best and most suitable exercises that I suggest to people who work out at home.
Deadlifts do require some equipment and you need to complete them safely, but as stated a good simple set of dumbbells should be fine.
Now, it’s time to talk about the elephant in the room – squats. To some extent, you must already be familiar with the word squat. It is one of the most popular exercises of all time. It can be done with weight on your shoulders as well as just with your body weight.
Due to the incredible versatility of this exercise, you should definitely choose to perform it if you’re at home and planning to make a home gym. It will work your hip muscles, calves, and thighs, making your overall lower body stronger and better looking.
One of the best and most high-quality home-based gym workout in my opinion is none other than skipping rope. All you need to perform this one is a jump rope and some good athletic skills.
With the help of a jump rope, you’re able to work on your feet muscles, lower body strength, burn excessive calories, lose weight, and work on your wrists and forearms as well. So, make sure that you get a good-quality jump rope and add this exercise into your home gym workout routines.
There are so many benefits to having a home gym! You can work out whenever you want, for however long you want, and you don't have to deal with the crowds or the germs. If you choose the right exercises and have access to the appropriate equipment, you can have an amazing workout. I hope this guide was helpful and that you use it to help reach all your fitness goals!
LEARN MORE ABOUT THE HOME FITNESS STORE
The Home Fitness Store was born with the vision of providing Quality Gym and Exercise Products for your Home Gym Setup. We have since expanded this to provide quality Gym Clothing and Activewear in a great and vast stylish range.
Learn more about our Large Range of Gym Equipment and Men's and Women's Active on our About Us Page
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