Hitch Fit Living Magazine Volume 7 - July/August 2016 | Page 41

These are my top three recommendations for at home workout equipment: g 1. Dumbbells – Very versatile, allow you to do a wide variety of both upper and lower body movements working against their resistance. Be sure to get a range of weights that is going to keep you challenged over time, don’t just get light weights (like 3’s and 5’s), you want something that can put enough stress on your muscles and make them work! 2. Exercise Ball – Very versatile, come in a variety of sizes based on your height, inexpensive, great tool for working on core muscles, and also can be used as your “bench” for certain exercises (i.e. a dumbbell chest press). 3. Resistance Bands – Add a lot of variety to your at home workout. These range in resistance from light to heavy, usually a medium resistance is a good option to go with even for a beginner. These can be placed over doorways, or around posts to give alternate ways of training hard to work at home muscle groups like your back. All three of these tools can be found at any major department store or sporting goods store. However, if you are on a tight budget as far as what you can purchase a good place to find used equipment for much cheaper than it is in the store is to check out your local Craigslist listings. There are always people looking to get rid of exercise equipment that is cluttering up their homes, and you can find some great deals! You may already have some great tools at home for strength training that you don’t even realize. A countertop can serve as a great spot for push ups if you can’t quite do them on the floor yet. A sturdy chair or bench is an excellent tool for triceps dips, one armed rows and squats. If you have a step in your home you have the perfect location to perform a wide variety of step up movements as well as lunges. A staircase is a great place to get in some cardiovascular activity, add in a couple trips up and down the stairs during your session to get your heart rate up and burn some extra calories. Canned goods can provide adequate resistance for shoulder raises to the front, rear and side, as well as bicep curls if dumbbells are outside the budget. Use laundry detergent containers, or a basket full of magazines to add extra resistance to squats or lunges. Prior to beginning your NGN fitness routine warm your body up for 3-5 minutes by marching in place or even dancing if you feel like it. You don’t need a fancy piece of cardio equipment to get your heart rate elevated! Incorporate strength training into your lifestyle 3-4 days per week. You can start off with full body routines on 3 days per week, a Monday, Wednesday, Friday schedule would work well. A good rule of thumb is to choose 8 – 10 exercises that work will hit all of your major muscle groups (Legs, Back, Chest, Shoulders, Arms, Core). To start with follow the guidelines of 3 sets of 12 – 15 repetitions per exercise. Progress yourself as you get stronger and don’t be afraid to try out new movements to keep your body guessing. Include stretching movements following your workouts. Remember that in addition to strength training, cardiovascular activities and consistent healthy eating choices are the keys to complete fitness! No gym is necessary for you to incorporate exercise and strength training in particular into your lifestyle. You can attain your fitness goals right in the comfort and convenience of your home. It’s affordable, it’s private, and it’s convenient. What are you waiting for? Get started with NGN Fitness today! Many Hitch Fit online clients work out right in the comfort and convenience of their homes! Check out www.hitchfit.com/programs for all customized plan options.