Winter can be a great excuse to stay at home, especially when you feel warm and cosy under protective layers of clothing. Which can also be a perfect cover for those excess pounds.
But summer is coming, our lighter clothes are coming back into the wardrobe, leaving us nowhere to hide. All is not lost. You can get back in shape. And fitness at home is an excellent way to say hello to summer.
But hours and hours of training, last-minute diets will be no help if not supported by a healthy lifestyle.
There are just two rules to keep in mind for embracing a healthy lifestyle:
- Eating a balanced diet;
- Training in a smart, regular way.
So forget the excuses and make space for a bike, running machine, cross trainer, fitness equipment and physical activity!
Correct training followed by a balanced diet, no alcohol or smoking, are always the winning solution.
Let's start with small steps
In recent months have we let in lavish feasts and junk food? Did we forget to eat our fruit and vegetables? Perhaps we drank more alcohol than usual? Our bodies do notice this lifestyle.
A correct diet is the fuel for training.
- Drink a lot
Avoid alcohol in preference for water and still, fresh fruit juices. Two litres of water a day will help to recover the fluids lost while training. It will also avoid dehydration, the enemy of a healthy body.
- Eat healthily
Don't forget the importance of fruit and vegetables and a balance of foods in individual meals. Skipping meals does not help you stay in shape. Instead it slows the body down. A balanced diet will support your determination to achieve your goals. You will be even more motivated during training sessions.
What must we do to get back in shape?
Any form of training is preferable to staying on the sofa.
The secret to getting back in shape quickly and seeing the results in the mirror is to combine aerobic with anaerobic activity.
Anaerobic activity is where you undergo intense effort for a short period of time. Here is where the body does not use oxygen, as in strength training, for example.
Aerobic exercise instead uses oxygen as a fuel. The greater the quantity of oxygen supplied to the muscles, the more you will be in shape. Oxygen provides energy for extended low to medium intensity exercise.
What aerobic activities can we start with?
- jogging and running;
Aerobic exercise is an infallible method for burning fat and helping lose weight. If carried out on a continual basis!
If done for relatively long periods, it will allow getting back in shape, but especially:
- internally, aerobic exercise improves heart and lung efficiency;
- peripherally, it improves the capacity to use oxygen and oxidise fats.
After all these good intentions, it now comes down to you. By definitively freeing ourselves from our excuses we can find the most suitable training.
Still not sure about weather? Coming back late from work? Drowning in smog and urban chaos?
Training at home is the answer.
Although summer is here our working hours are no more flexible and often you are staying at the office even later. Perhaps you live some way from open spaces and, once at home, you have to go out again to train.
Fortunately there are many solutions for indoor training. Thanks to the use of ever more advanced technology, you can take part in any type of training.
Training at home is the answer. Unrestricted. Independent. Free. Training at home is the smart way.
Aerobic training at home requires equipment. Especially if designed to make training sessions unique and enjoyable.
Say hello to running machines, bikes and cross trainers!
What equipment do you need to train at home?
The first item for domestic aerobic activity has to be the treadmill. Running is a fundamental way to get back in shape.
Running is a natural movement and posture for everyone, but there are different levels of intensity.
You can go from a light to a very intense rhythm, but that isn't all. Everyone has their own unique stride, cadence and oscillation. These parameters should be monitored while running. So we need a device that can measure them.
TECHNOGYM has recently introduced a new concept for the home treadmill: MYRUN
A running machine designed by professional runners for those who love to run.
Its main feature is its technology. MYRUN is a treadmill that can measure cadence, stride length and vertical oscillation.
The native app provides readings on the runner's movement in real time. This app provides continual monitoring of running parameters.
Depending on the way we run, the innovative running surface of the treadmill softens the impact of heavier and slower runners and is reactive to the faster runners. This is the best way to reduce the risk of injury.
Driven by the MYRUN App you can improve running efficiency by increasing cadence, running with shorter and more frequent steps. The running rate will allow you to monitor these parameters for learning to preserve energy.
Training will be simple and intuitive whether you are preparing for a 5 km race or for greater distances.
Music can also be a welcome support, thanks to the Running Music function. This function allows you to select songs from your playlists automatically. Each song will be launched by the program to adapt it to the running in real time.
With Running Logbook you will also be able to replicate a session or a course run outdoors. You will be able to relive favourite courses directly in your living room.
MYRUN will help to keep your motivation high for training at home, and achieving your goal will be a joy.
- Running at a fast pace (or a short course) for 10 minutes.
- Set the slope to the maximum value and without holding the handles, do a minute of running with a longer stride. It's an excellent strength workout.
- Reset the slope to 0 for two minutes.
- Repeat the exercise for one minute at maximum slope.
- Repeat two or three times.
- This is an excellent general aerobic or leg strength workout.
Running and walking have too great an impact? You can always pedal
Never forget your goal: getting back in shape.
As we are well aware, aerobic activity is fundamental for getting back in shape. Finding the one you like most will allow you to train at home enjoyably.
An enjoyable pedal is a great alternative to running.
Pedalling is the perfect combination of human and mechanical effort. It is a circular and rhythmic movement starting from the power of the legs, transferring energy to the pedal, chain and then wheels.
Each revolution of the pedals involves all of the lower muscles of our body, and also the abdominal and dorsal muscles.
Sitting on the saddle means no excessive trauma on the hips, knees and ankles. This allows us to work free from the weight of our body.
Here are 4 good reasons to choose bike training:
- Does not overload the knees
- Helps lose weight
- Strengthens all muscles of the legs
- Trains you to handle fatigue
A domestic bike is the ideal piece of equipment. Getting back in shape with Bike Forma is a great idea.
Pedalling is the most effective movement for burning calories and toning the leg and glute muscles.
Silent and stable, Bike Forma can be used in multiple ways, it's up to you to decide on the intensity of your home training:
- Race position – for lovers of intense effort. Made more comfortable by the integrated "aero" bars;
- City bike position – straight back and extended arms. Heart rate can be monitored during exercise thanks to the Hand Sensor
Those more chaotic days?
Unfortunately they cannot be counted as training.
It is right to maintain a healthy and moderate aerobic activity.
Training at home with Recline Forma, can be very effective without giving up on comfort.
The ease of access and seat comfort are ideal for those who suffer from back pain.
Ease of pedalling and monitoring technology add motivation and help extend your home training sessions.
Training at home on Bike Forma and Recline Forma, bring clear results sooner than you think:
- toning of the lower limbs;
- weight loss.
Have you ever heard of cross training?
Treadmills and bikes have been around for decades. Those who are looking for training methods at home might need something else.
Moreover we always have less time for ourselves.
A cross trainer is the perfect solution.
Cross training means involving different muscles at the same time. Training the same muscle in a different way, while maintaining high aerobic activity.
Cross training is very popular and in vogue. It involves the entire body and is simple to use for training at home.
It can offer intense training sessions, increasingly used by professional athletes for perfecting their performance.
Training at home evolves, the techniques vary, new equipment appears.
Synchro Forma, for example is a TECHNOGYM model for getting back in shape by training the muscles of the arms and legs.
The Synchro Forma cross trainer is therefore perfect for simple but total body training in safety.
The movement does not require sitting. The load on the legs is much lower than for running. Training at home with a cross trainer allows intense and long training sessions. Without risking too much joint impact.
Synchro Forma is ideal for losing weight, toning and improving aerobic capacity. Synchro Forma exercise differs according to the grip:
- the central handles allow you to concentrate on the lower part of the body;
- the mobile handles allow the muscles of the arms, legs and trunk to be involved.
Synchro Forma is suitable both for professional and domestic use. It allows simple and effective cardio exercise.
- Set the resistance to moderate effort. Keep it up for 10 minutes;
- Set the resistance to a hard level of effort. Try to keep it up for one minute. Use your arms as well and give it maximum effort for one minute;
- Reset the resistance to the minimum level for two minutes.
- Repeat the exercise for one minute at the previous level. Repeat two or three times;
- This is an excellent general aerobic or strength workout for both the arms and legs.
Training at home uses too much space?
Technology and research have found the right solutions for all needs.
Spazio Forma, for example, is a treadmill that brings performance and functionality in a single solution. Spazio Forma needs less than one square metre of space.
Spazio Forma allows you to get back into shape with safe and effective aerobic training.
With its accessories, smart functions and design, the treadmill is suitable both for professional use and for home training. It helps you to achieve any type of goal:
- keeping in shape;
- losing weight;
- training for a race, from 5 km to the marathon.
WELLNESS & MORE
The entire Forma range is designed for technological and interactive training. Each device allows continual monitoring of all your progress. Monitoring your performance in particular.
The CPR (Constant Pulse Rate) system allows you to follow your heart. Speed and resistance can be adjusted. For ever safe and efficient training.
With all products in the Forma range you can set the desired type of training directly from the screen.
TECHNOGYM has designed Bluetooth Forma Training Link. By connecting the tablet to the device you can monitor your training data at home.
By downloading the Forma Training App you will always be able to train at home simply and naturally.