How to Begin a Fitness Program at Home

Going to the gym works fine for some people, but if you have a job, a spouse and children to raise, sometimes its very difficult to find the time to get in the car and go. And there is also the extra cost to consider to join a fitness center. Working out at home is less expensive and much more convenient. The following step by step process will help you choose the right fitness program for you, and explain how you can work it into your daily schedule.

Things You'll Need

• Proper work out clothes and shoes (sports bra for ladies)
• Pilates video or DVD (easy to find in stores)
• Optional: hand weights, resistance band

Instructions

1. Talk with your doctor first. You need to get his advice so you can choose a program that suits your particular needs. He can also help you choose the type of cardiovascular exercise you want to do. You need to start here because this is what gets your heart rate up, burns those calories and fat, and helps you lose inches if that is your goal. Walking or jogging around your neighborhood is usually the popular way to go. Start with about 20 to 30 minutes. You can alternate jogging and walking if you like. When you get out of breath, ease back to a walk, then ease back into a jog. Or just stick with a nice, quick-paced walk (always moving your arms as you go). As long as you keep your heart rate up, you are burning calories. Be sure you have proper shoes for support.

2. Think about other cardio options if you need to. If you have bad knees, you may want to go with a bike. This lessens the impact and takes the pressure off of your joints. You can use an indoor stationary bike, or an outdoor bike. Prepare to commit to this 20 to 30 minute cardio workout at least 4 times a week. As you get in better shape, you can increase to 40-45 minutes or more. It just depends on your physical capabilities and your goals.

3. Decide what type of strength training you are interested in. With a fitness program, you should do your cardio first, then move onto your strength and/or flexibility training. The total time to do both in your workout session can take less than an hour! The Pilates DVD/video is suggested because it works that very important part of your body called "the core." This is the torso area that includes your abs and your back. This is a great workout and easy to do at home. Follow the pilates instructions closely (very important) ... because they will teach you how to continue to use your "core" throughout the day. This way your abs get tighter and your back gets stronger, giving you a better support system and a sleek, toned look. Pilates also works your arms and your legs for strength and flexibility.

4. Expand your program from here if you want to really build some more intense muscle tone. For your upper body you can invest in some hand weights or a resistance band (a less expensive option). Find these at any store that supplies sports equipment, and be sure you consult with a knowledgeable salesperson who can show you how to use them properly. For lower body, you can commit to a series of squats several times a week. Simply put your back against a wall standing straight up. Then squat down, using the wall as support, until you are in a sitting position. Move back up slowly. Start with four sets of about 10 squats. These are tough, but they work.

5. Commit to your fitness schedule, and be sure you have support from your family so you won't have interruptions. You can split your cardio and strength training programs if you need to due to time constraints. Remember, cardio comes first. So, you can do that in the morning, then at night you can do your Pilates and/or more intense strength or weight training. The goal is to get it all in at least 4 times a week.

Tips & Warnings

• Don't forget to stretch before you start. Just five minutes to loosen and warm up your muscles.

• Drink lots of water. This will fuel you for your workout better than caffeine, and keep your body hydrated.

• If the strength and weight training makes you very sore the next day, skip a day on that and just do cardio. You do need to allow your muscles to recover if you are sore.

• A heart rate monitor is a great investment. You can keep an eye on how many calories you are burning, and make sure you "bring it down" at the right time during cardio to make sure you are not overdoing it.

• Indoor cardio equipment, such as the Elliptical Trainer, is also a good investment if you want to spend the money. This way you don't have to worry about dealing with bad weather outside.

• As mentioned above, always consult your doctor before starting a fitness program.

• If you injure yourself, even a minor injury, don't push it! Take the time needed to recover, then resume your program when you are ready.