Whether you’re a fitness fanatic who wants to keep in shape, or if you’re building up your fitness, it can feel like an impossible task if you don’t have access to a personal trainer or a professional gym.
But there are plenty of ways to work on your cardio fitness, strength and endurance without even leaving your house.
So, don’t give in to the lure of the couch. With a bit of effort, these tips from Chisholm Sports Academy fitness experts will help you get in, and stay in, tip top condition.
Make the most of what you have
Sports Academy basketball head coach Brendan Joyce says you’ll need to carve out a space for exercise, whether it’s a spot in your backyard or a corner of your bedroom. Then, get out your tablet or laptop because Brendan says the internet will be your new best friend. A quick YouTube search will open a world of free fitness videos, plus there are many free fitness apps available such as the popular FitOn.
If you don’t have access to equipment such as weights, Brendan, a former Olympic coach, suggests finding anything you can around the house, such as old bricks, something he himself did when he was younger. “Don’t forget there are many exercises that don’t require equipment such as push ups and sit ups,” he says.
Planning and scheduling
Sports Academy sports and conditioning coach Jonathan Kloester recommends planning your weekly schedule to include a designated time for exercise. “Scheduling in time to exercise will give you something to look forward to,” he says.
If you’re just starting out with weight training, you can begin with one or two sessions per week, and incorporate lower impact activities on your rest days, like skipping, going out for a walk or paddle boarding to mix things up.
Once you’re in the groove, Jonathan suggests incorporating 30 to 60 minutes of moderate to vigorous exercise, three to four times per week. He says this is very important to your cardiovascular and respiratory health, and typically provides a better stimulus for improved health and fitness than lower impact activities.
Sports Academy football head coach Kelly O’Donnell says the key to staying on track is to be consistent. Fitness levels can wane quickly if you suddenly stop.
Of course everyone has off days and that’s ok. If you’re not feeling up to it, consider subbing in some lighter exercises or reducing your workout time rather than having a day off.
Set a goal and stick to it
Before you start a fitness regime, Kelly says it’s a good idea to reflect on your health and fitness and begin setting goals to help keep you on track.
It’s important to apply the SMART principle to your goal. Write it down and be specific, what fitness goal are you trying to achieve? Make it measurable, how will you know when you've realised your objective? Is it achievable and relevant given your schedule or current fitness levels? Finally set a timeframe of how long you think it will take to achieve the goal. For example, a specific goal might be to aim to run 5km, in under 40 minutes within two months. Other ideas include aiming to beat a personal best, improving your flexibility by stretching or completing more sets or reps of exercises in a particular timeframe.
Get outside
Whether it’s heading out for a 30 minute walk, or a little gardening in the backyard, there’s nothing like fresh air and a hit of vitamin D to boost your senses. Jonathan reminds us that “adequate Vitamin D is essential to support good health, and the richest source of vitamin D is outside in the sun.”
The fresh air and scenery will be a particularly welcome change for those who spend a lot of time working indoors.
Eat well
Nutrition plays a vital role in both mental and physical fitness. “Health and fitness is not just about exercise and physical performance, nutrition plays a vital role in both your physical and mental fitness,” Jonathan says. Improving your diet will make major positive contributions to both how you feel throughout the day, and how you perform when exercising. You'll be amazed by the difference to your fitness just by improving your diet.”
If you’re bored of veggies and craving takeaways, Jonathan suggests getting creative in the kitchen. “Get your Masterchef skills on! Try out some new recipes and do some research on health eating.” If you want maximum nutrition value from your meals, incorporate some of these five healthy foods which nutritionists suggest we should eat every day.
If you’re short on time to cook and prepare healthy meals, try these easy dinner ideas which will be on the table in a flash.
Finally, remember that fitness should be fun. Pop on some music you love and get going!
