MASTER CLASS

Home workout space: Staying motivated to use it

J.D. Stephenson does steps 1 and 3 of the Disc Pushup and Fly exercise.
J.D. Stephenson does steps 1 and 3 of the Disc Pushup and Fly exercise.

Exercising at home has always been a popular choice for a segment of the population.

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J.D. Stephenson does step 2 of the Disc Pushup and Fly exercise.

There are no gym fees to pay, and -- for those who can motivate themselves -- the convenience should make it easy to stick with the program. The trouble is that many people have a difficult time adhering to their program when they're surrounded by so many other things they could be doing -- so many competing household priorities.

This week, I'll present a few tips for sticking with a home-based workout for the long haul.

The first thing to consider before embarking on a home program is your overall fitness goal. Is it weight loss? Is it strength gain? Keeping this goal firmly in mind during the early stages of your planning will guide your equipment choices, decisions about your workout schedule and also help you have realistic expectations, so you won't become disappointed and give up trying.

Once you settle all of that, organizing the home program is the fun part.

If possible, it's great to have some type of cardiovascular machine available. Relying on weather to be good enough for walking or jogging outdoors works for most people in the pleasant spring and fall, but in some parts of Arkansas, ice season and humidity season bring out the inner wimp -- or rather, keep him indoors. That can result in poor adherence over time.

So, although the world is full of coat racks that sure do look like treadmills, a midrange elliptical machine or treadmill can be helpful to own, especially during the winter.

The other two pieces of equipment I like to recommend are adjustable dumbbells and an exercise bench. Along with the cardio machine, these basic elements provide the home exerciser with all the tools needed to accomplish almost any fitness goal.

The space where your equipment is located matters but is not critical. I've worked with clients who stashed their three pieces of equipment in a dark corner of an unfinished basement without a problem. I've also worked with clients who have a home gym that most commercial centers would be lucky to emulate, and yet it goes untouched.

The real keys to adhering to a home program are no different than any other program. It always boils down to setting goals, tracking progress, scheduling and dedication.

Looking back on the most successful clients I've worked with, I can't think of one case that didn't include each of those elements.

The strength-training portion of a home program looks like a stumbling block for some, but basic, intermediate and advanced resistance training can be performed using a set of dumbbells and a bench. In addition, some of the best strength-training movements require nothing but your body weight.

This week's exercise is a fantastic example. The Disc Pushup and Fly is a combination exercise that links the chest press to a fly motion for an incredible upper body workout.

1. Select a pair of sliding discs (towels also work if you're on hardwood). Position yourself in the "up" phase of a pushup, but on your knees instead of your toes.

2. Press the discs apart as you would in a chest fly. Bend the elbows simultaneously and lower your torso to perform a pushup while the discs are sliding out.

3. As you reach the outer limit of your flexibility, press your torso back up while simultaneously bringing the discs toward each another.

4. Perform two sets of 15 repetitions.

For those looking to increase the intensity of this movement, try moving very slowly through the range of motion. This will lengthen the time under contraction for the chest muscles and create more fatigue.

Regardless of one's fitness level, the Disc Pushup and Fly can be a safe and effective addition in any home-based program.

Matt Parrott has a doctorate in education (sports studies) and a master's in kinesiology and is certified by the American College of Sports Medicine.

[email protected]

ActiveStyle on 02/22/2016

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