Maintaining the standards of an athlete is not always easy. Not all athletes are professional, with the year-round training responsibilities that come with being pro. You may have a job that requires lots of travel, making a regular workout routine impossible. You may live in an area without many fitness training options. You may simply not like the atmosphere or pace of group-oriented facilities.
If you have reasons for training away from the crowds, you don’t have to worry about maintaining your athletic form. From the comfort of your home (or hotel room), you can create and maintain a regimen of exercise and nutrition that will help you stay competitive. Here is an athlete’s guide to training at home.
Strength training
One of the best ways to keep trim and fit is with strength training. Building muscle is likely to go hand in glove with your other fitness routines, depending on your preferred sports. If you are a runner, strength training will pair with sprinting. If you play football, you reap the benefits of training in your agility exercises. You’ll see the most benefit by focusing on muscles you use the least during the day, such as those in your back.
For strength building to be effective, you should plan on training two to three times a week. This gives your muscles time to recover between workouts. Try using a routine of compound exercises, such as squats and rows, for up to 15 repetitions and four sets. As you get stronger, you can add sets.
If you want to really develop muscle, your routine might benefit from an in-home weight set. With weights, you can focus on large muscle groups, and chart your progress methodically. By keying in on large muscle groups such as the quads and chest, you will see major increases in your strength.
Cardio
Simply put, cardiovascular exercise gets your heart pumping blood faster. It’s much more complex than that, however. Cardio improves the health of your heart and helps you maintain a healthy weight. If you are a professional or competitive athlete, cardio helps you build endurance to get through those matches, sets and games.
It’s not always easy to find cardio exercise at home that gives you a lot of bang for your buck. You can invest in exercise bicycles, treadmills or cross-trainers, but these are not feasible for everyone. Fortunately, there are options available, with online apps that will work you to the max without any added equipment. Check into the many aerobic, martial art and dance routine apps, which can be set to different difficulty levels to match your needs. You can combine cardio and strength training with individual exercises, such as burpees, or with apps such as High Intensity Interval Training (HIIT).
Nutrition
Most dedicated athletes know that healthy eating is a major part of maintaining their physique. The right diet gives you the energy to work out and helps you recover faster. In a dream world, you would have a nutritionist give you exact calorie counts, with nutritional ratios for protein, carbohydrates and more. A chef would prepare each meal so that you didn’t have to worry about keeping track or measuring your food.
In the real world, you’ll be mapping out a reasonable nutrition plan based on your weight goals and exercise intensity. If you are hitting your routine hard, remember carbs are the fuel you need to exercise, and protein feeds your muscles. Athletes should aim for a diet that is about 70% carbs, and you will probably need more protein than an average person. Keeping hydrated is always important, and you may need to replenish electrolytes after extreme workouts.
Some extras
If you are looking for gadgets that will inspire and help you with your at-home training, consider a PushX, which helps with push-ups and planks, or a thigh trimmer for leg routines. If you are a frequent traveler, you can carry a portable training set with handgrips, a jump rope and a rower. Not only can you find these products online at great prices, you can also purchase your favorite as seen on TV items.
No matter what your athletic goals are, you can achieve them by working out at home. You have to make a commitment to your training by scheduling it, making goals and charting your progress. Once you do, you’ll be more competitive than ever, and your fellow athletes will be asking you for your secrets to success.