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Getting fit at home...
Former Member
Posts: 1,876,323 The Mix Honorary Guru
I need some simple exercises to do at home with no equipment. I cant do many press ups at the moment, about 10-20 depending on the day! But can do loads of stomach crunches, need some more variety and no where to do pull ups! Thanks
Post edited by JustV on
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What about sit-ups aswell?
She does them, stomach crunches..
Anyway, do a bit of light joggin in the spot or skipping as suggested. then do a few sit ups and push ups.
You want to get the heart level rising to get any use out of doing either.
Then there are things like squats and just plain stretches.
Try do out yourself say a 20 minute routine, then every 2/3 try do 1 push up more or one sit up. Do variations in sit ups.
Well being fit so to speak involves some cardio vascular activities, and seeing as you have no equipment so to speak its going to be very had to get fit at home, maybe tone up slightly at best.
Try to get out jogging a bit too, or even long walks to strart you off. The key is you must keep pushing and trying to do more than what you done the last time keeping everything constant
For cardio, your looking to raise your heart rate so that it is within your "training zone", and you would realisitically be looking to get it there for around 20-30 minutes and hopefully do this 3 times a week. Below is a guide to where your heart rate should be. Find your age on the left hand side (round up, so if your were 21, you would use the age 25 NOT 20). The first figure is 65% of your supposed max heart rate. This would be the heart rate you should aim to be at, or slightly above if you were aiming at weight loss. The second figure is 85% of your supposed max heart rate - this is where you would be aiming to take your heart rate to if your were interested in increasing your athletic fitness.
Age - Heart Rate (BPM)
20 --- 130-160
25 --- 127-156
30 --- 124-152
35 --- 120-148
40 --- 117-144
45 --- 114-140
50 --- 111-136
55 --- 107-132
Running, Cycling, Walking, Skipping... These are your obvious just outside/inside your house exercises, but if you can find another way to raise your heart rate and allow it to STAY at your target zone - not fluxuate in and out of it, then your onto a winnner!
Resistance wise, there are so many different exercises, and routines that you're really best off going onto Google and seaching for "Home Exercise Programmes" or something similar, and sifting through all of that info!
Hope that's helpful, sorry it's a bit long..got typing and didnt know when to stop!