Indoor fitness routine
You don't need to go to a gym or buy fancy equipment to get exercise. You can do a full fitness routine right at home.
Fitness - indoors; Exercise - indoors
A Complete Workout
To get a complete workout, your routine should include 3 parts:
No matter what type of home workout you choose, try to make sure it includes exercises in each of these 3 groups.
If you have been inactive for a while or have a health condition, you should see your health care provider before starting an exercise program.
Circuit training is one type of routine you can do easily at home. It involves doing short bursts of strength training exercises using light weights. You switch from one muscle group to the next with no breaks in between. This is an aerobic exercise that gets your heart rate up.
Here is a sample circuit training routine you can do at home. For exercises with weights, start with 2 to 5 pound (lb), or 1 to 2.25 kg, hand weights and add more weight as you get stronger. If you DO NOT have hand weights, you can make your own by filling gallon (liter) milk jugs with water.
Start by doing 1 round of this workout. As you get stronger, repeat this full cycle 2 or 3 times. To add an extra challenge, do 30 seconds of jumping jacks or running in place between each exercise.
You can do circuit training with any exercises you choose. Just be sure to hit all major muscle groups. If you DO NOT have weights, choose exercises that use your own body weight, such as squats and pushups. You can also use resistance bands. The idea is to keep moving and to work muscles from different areas.
How Often to Exercise
Aim to do this workout 2 or 3 times a week. Make sure you have 1 full day of rest in between the days you work out. This gives your muscles time to recover. For the best results, you should be exercising at least 2 hours and 30 minutes a week.
For More Information
The American Council on Exercise (ACE) has a number of exercise routines listed on the site -- www.acefitness.org/education-and-resources/lifestyle/exercise-library.
There are also many books on exercises you can do at home. You can also get fitness videos or DVDs. Choose books or videos created by people with fitness credentials, such as a being certified by ACE or the American College of Sports Medicine.
When to Call the Doctor
Call your provider right away if you have any of the following symptoms during exercise:
American Council on Exercise website. Fit facts: circuit training basics. www.acefitness.org/acefit/fitness-fact-article/3304/circuit-training-basics. Accessed May 15, 2018.
American Council on Exercise website. Fit facts: three things every exercise program should have. www.acefitness.org/acefit/healthy_living_fit_facts_content.aspx?itemid=2627. Accessed May 15, 2018.
Buchner DM. Physical activity. In: Goldman L, Schafer AI, eds. Goldman-Cecil Medicine. 25th ed. Philadelphia, PA: Elsevier Saunders; 2016:chap 16.
Review Date: 4/15/2018
Reviewed By: Linda J. Vorvick, MD, Clinical Associate Professor, Department of Family Medicine, UW Medicine, School of Medicine, University of Washington, Seattle, WA. Also reviewed by David Zieve, MD, MHA, Medical Director, Brenda Conaway, Editorial Director, and the A.D.A.M. Editorial team.
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