LET'S TALK: HOME WORKOUT PLANS
Hello lovely people!
L E T ’ S T A L K… about home workouts (AKA the only kind of workouts happening right now during quarantine). Many people prefer going to the gym rather than exercising in their home, but due to the current situation that option isn’t available. As someone who has never had a gym membership but has always been active, I’d like to share some tips*!
Workout Set: Adidas x Stella McCartney
* I am not a CPT or medically certified. The content of this article is based on personal experience and supplemental research. Always consult your physician before beginning any exercise program.
I grew up competitively figure skating. For more than ten years, my exercise came from on-ice training (at its peak, six days/ week) and off-ice conditioning (strength training, stretching, ballet, etc.). The first time I had worked out regularly in a gym was when I came to college a couple years ago. When at school, I frequent the gym, attend the occasional Pure Barre or other trendy workout class, and skating a couple times each week. Now while stuck at home with gyms and rinks closed, I (as well as many others) have restructured my workout plan. If you are looking for a few tips on making an effective at- home workout plan, keep reading! That being said… just because we are stuck in quarantine, don’t feel like you are expected to jump into a workout plan. Having more time doesn’t mean that you need to maximize the productivity of every moment, and working out probably won’t help decrease stress if you dread the idea of doing it. This is a very challenging time for everyone; listen to your body and do what’s best for yourself.
Tip #1: Make a Goal
Fitness goals are very personal to each person. Many people like to make specific and numeric goals, such as “lose x amount of pounds” or “lift x amount of weight”. I’ve learned that I prefer to take more of a holistic approach by setting goals that are more general (i.e.- “become physically stronger and more visibly toned”). When setting a goal (whether or not you choose to put a number on it), make sure it is realistic within the timeframe you are working in. Long term aspirations are important to have, but making smaller, attainable, goals is just as valuable!
Tip #2: Do some Research
You may already know what type of movements and activity you should be doing to effectively achieve your goals. If not, do some research! Make sure you are reading from trustworthy sources, and don’t give attention to the many myths circulating online. A general rule of thumb: if it sounds too good to be true, it probably is. Educate yourself on the types, durations, and intensities of the exercises you should complete each week to achieve your goals.
Tip #3: Make a plan
There are tons of workout plans available online, often targeting specific areas of the body. Some people are able to find one that they like and can stick to, but I am the type of person who needs to have a lot of variety in my workout schedule to remain actively engaged with it. Additionally, it is recommended to keep your workout routine relatively varied to prevent a progress plateau. From my research, I learned that I should incorporate a mix of HIIT (high intensity interval training), and LISS (low intensity steady state) cardio as well as strength training throughout the week to achieve my personal goals. I created a general weekly plan that includes both types of cardio throughout the week, with each of the five to six working days including a form of strength training focusing on a specific area of the body. This is what is working for me, but your plan should be adjusted for your personal needs.
After making this schedule framework, I made a list of videos on YouTube that target all of these areas- lots of HIIT, kickboxing, and pilates-type bodyweight resistance training, and other exercise that targets multiple muscle groups simultaneously. For the low intensity (LISS) cardio, I typically walk at a steady pace for 45-60 mins. I encourage you to include the types of workout that you find fun (or at least kind of enjoy), so that you are more inclined to consistently stick with your plan. In my case, I’ve found that the mental component of kickboxing keeps me motivated through the difficult workouts. I also miss my days of ballet and have been using ballet-inspired strengthening and cardio workouts on Tuesday’s to tone, lengthen, and improve posture. On Wednesday I have listed “Wild Card Cardio”, which can include anything that gets my heart rate up for at least 30 minutes- whether that is biking, swimming, more kickboxing, trying something new, or whatever I am feeling that week.
Some of my favorite workouts come from Jabs by Gina, Whitney Simmons, POPSUGAR Fitness, Christa DiPaolo, Cassie Ho (Blogilates), Heather Robertson, Body By Simone and Lazy Dancer. I have been doing this plan for a few weeks and so far I have found that it has been the best way to keep me motivated to work out and push myself in different areas.
TIP #4: motivate yourself
If you haven’t already, take some time to make a playlist of music that motivates you to move. And as silly as it sounds, if you are the type of person who feels better when you “dress up” for the challenge (I know I am), wear your favorite exercise outfit on the days that your workout is extra difficult.
Things to Remember:
Always incorporate at least one rest day each week. Muscle repair and growth occurs during rest periods. Also remember to stretch before and after workouts to prevent injury.
Modify as needed. If you are at a beginner activity level, incorporate more rest days and lower- intensity workouts. Ease into a plan; don’t through yourself into something that is too difficult. Doing so can cause injury and discourage your continuation.
This is a process. Don’t expect to see immediate or dramatic results early on. Don’t be too hard on yourself, be patient, and celebrate the small victories!
Make adjustments. Your workout plan doesn’t need to be set in stone. After a week or two you may notice that by swapping things around depending on which days you tend to have more energy or time for your workout, you perform better. As you learn more about your natural tendencies and how exercise fits into your daily life, make adjustments to your plan so that you are more inclined to stay on track.
Supplement your exercise with healthy eating. If you are seeking professional advice, speak with a Registered Dietitian. I also have a few healthy recipes that I love and would be happy to share! Comment below or DM me on Instagram (@lindsaytoia) if you would be interested in a future blog post featuring some healthy ideas! Also let me know if you use any of these tips!
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Stay tuned and talk soon,
