The childcare profession can be physically demanding and after a long day at work, you may feel too tired to exercise. Exercising regularly and being physically fit can give you more energy and help you complete your daily tasks more efficiently.

One way to manage exercise in your busy schedule is through a home fitness routine. But which fitness program or equipment is best for you? With so many products advertised on television infomercials and in health magazines, deciding where to begin can be challenging.

A home fitness program may be a way start your exercise routine. Some of the benefits are:

• Working out at your own pace without feeling you have to impress others.
• A significant cost savings and no contracts to sign.
• Working out at your convenience rather than when the gym is open.
• Wearing whatever is most comfortable because there is no dress code!

It is wise to consult your physician to make sure that you are physically ready to start a fitness program. Once you gotten input from your health care provider, you should look for a fitness program that incorporates both strength and cardiovascular training to maximize results.

Strength Training

Strength training builds the strength and size of muscles through incremental increases of weight, elastic tension, or other resistance, and uses a variety of exercises and equipment to target specific muscle groups.

Resistance training is a form of strength training using any method to overcome, resist, or bear force and usually encompasses the use of resistance bands, rubber tubing, or partner exercises instead of weights or dumbbells.

Most people think of using dumbbells or large exercises machines when they think of strength training, however there are many exercises you can do at home using nothing more than your body. For instance, lunges, leg extensions and leg curls help strengthen your lower body.

Push-ups, either on flat ground or angled by using stairs, help strengthen your chest and shoulders. With your hands on a bench or sturdy chair behind you, you can do dips that help build muscle in your arms. Sometimes a little creativity (and a good guide to exercises) is all you need to do strength training without investing in lots of equipment.

Cardiovascular Training

Cardiovascular training, combined with a healthy diet, promotes a decrease in body fat and an increase in lean body tissue. Regular aerobic workouts increase blood flow and helps your body eliminate toxins, resulting in more energy and an overall feeling of wellness.

Cardiovascular training involves continuous movement which elevates your heart rate. These routines use larger muscles (e.g., legs) through movements such as walking, jogging, swimming, or continuous movements to an exercise video. An effective cardiovascular routine can be done indoors or outdoors and without special exercise equipment.

Another way to incorporate cardiovascular training is to use a treadmill, stationary bicycle, elliptical trainer, or stair climber machine. In addition, aerobic fitness videos, hip hop or rap dancing videos, might keep you motivated to get or stay fit.

Most experts agree that cardiovascular training should last 20-60 minutes and should be performed a minimum of three days per week. Beginners may need to start slowly with 10-15 minute routines, then increase the time as fitness levels improve.

Selecting the Program Right for You

You may want to review several home fitness programs before selecting the right one for you. Keep in mind that advertisements and infomercials show people in excellent physical condition who are effortlessly doing high-intensity exercises. This may not be your reality.

The best fitness programs have varying levels of intensity and duration to suit all levels from beginners to advanced. Choose a fitness program that allows you to “modify” the exercise(s) to fit your current level of fitness.

Consider the equipment and space needed to complete (or implement) your exercise routine. Some fitness programs require or recommend the purchase of supplementary equipment that could add to your cost for the program.

Other programs do not require sophisticated equipment but may be equally effective, for instance those that only require that you to follow instructions from a DVD or book. Some home video game systems even have fitness games that can help make exercise fun and productive. Also, review the space requirements. Do you have sufficient space to effectively perform exercise movements or use/store equipment?

Once you make the commitment to get fit, consult your physician and/or a fitness trainer to help you set realistic goals. The first few weeks are the most difficult as you may not see any obvious results in weight loss, strength, or cardiovascular/aerobic improvement. However, if you stay with it, you will see a difference.

Robert P. Mathner, PhD
Assistant Professor, Sport and Fitness Management, Troy University

Internet Resources

Aerobic Exercise at Home, www.ehow.com/how_5177294_do-aerobic-exercise-home.html

Cheap Home Workout, www.ehow.com/how-to_4845344_cheap-home-workout.html

Home Body Workout, exercise.about.com/cs/exerciseworkouts/l/bltotalworkout.htm