Everything you need to know about training at home

Home training emerged as a way for people to stay in shape without having to attend a gym or specific space. This has become even more popular with training videos on social media and fitness apps, as people can access personalized training programs with home workout instructions. 

Mulher fazendo seu treino em casa

What is the difference between training at home and training at the gym?

The main difference between home and gym training is the environment with the available equipment. In a gym, you have access to a wide variety of bodybuilding equipment, such as free weights, gym machines and treadmills, as well as access to group classes such as yoga, pilates, spinning, dance, among others. With home training, your equipment options are limited to what you have at home.

Another difference is that in a gym, there is the possibility of monitoring and guidance from teachers and physical education professionals. While training at home, it takes self-discipline and a commitment to seek knowledge in order to do the exercises correctly and avoid injury.

Another factor is that at the gym we are training with other people who, most of the time, have similar goals. One study¹ identified that participants who engaged in group exercise experienced a 26% reduction in stress and saw an improvement in mental, physical, and emotional health. This suggests that group exercise may have more health benefits for you compared to individual exercise.

Treino em casa & Treino na acadêmia

What makes home training effective?

Organization. We could already end this topic with just that word because it defines the efficiency of a workout at home very well. When you decide to train at home, due to lack of time to go to a gym, or because you want to save money, you need to organize your routine very well before, during and after training.

Second Dani Buscariol², physical educator, the belief that training at home is not effective when compared to training at a gym is a myth. In fact, it's more about proper training planning to prevent the body from getting used to the exercises. In an article, the professional points out that home training can be more effective for people looking to lose weight, but it can be more challenging for those who aim to gain muscle mass. However, with attention to intensity and variety, it is possible to achieve positive results.

Treino em casa efetivo

3 steps to better plan your workout at home

1. Have a clear goal

Definitely know what you're looking for. Whether it's losing weight, gaining muscle, improving endurance or something else, it's important to know exactly what you want to achieve.
  • Set specific and measurable goals: By setting specific goals, you know exactly what you need to do to reach them, and you can measure your progress.
  • Establish an action plan: Once you've set your goals, it's important to establish an action plan to achieve them. This includes choosing the right exercises, establishing a training schedule, and setting intermediate goals.
  • Make adjustments as needed: Over time, it's important to evaluate your progress and make adjustments to your action plan if necessary.
  • Be consistent and never give up: Achieving training goals takes time and consistent effort. Don't give up if you don't see immediate results, keep working hard and you will reach your goals.

2. Choose which exercises will be

Your training goals should influence your choice of exercises. For example, if you want to gain muscle, you should include strength exercises like weight lifting and squats. If you want to lose weight, you should include cardiovascular exercises like stationary running and jumping jacks. Some tips:

  • Fitness level: The choice of exercises should also take into account your level of physical conditioning. If you are new to exercise, you should start with lighter exercises and gradually work your way up to more intense exercises.
  • Injuries or Limitations: If you have injuries or physical limitations, you should choose exercises that don't hurt.
  • personal preference: It's important to choose exercises that you enjoy and that are easy to follow. If you don't like a certain exercise, you're less likely to do it regularly.
  • Variability: It is recommended to include a variety of exercises to work different muscle groups and avoid monotony.

If you have questions about choosing the right exercises for you, consult a health professional or personal trainer for proper guidance.

Step 3: Seek support from an app

There are many apps available that can help train at home. Some examples include workout apps such as 7 Minute Workout, MyFitnessPal, and Nike Training Club that offer personalized workout plans and workout instructions.
  • 7 Minute Workout: This app offers a series of high-intensity, short-interval exercises designed to help people increase their fitness in a short time.
  • MyFitnessPal: This app helps people to record their food and calorie intake as well as keep track of their exercise and progress.
  • Nike Training Club: This app offers a wide range of exercises, from strength training to yoga, with step-by-step instructions and personalized training plans.

App de treino em casa

What to avoid in home training?

When performing exercises at home, it's important to avoid some common mistakes to ensure you get the results you want and avoid injury.

  • Lack of variation: doing the same exercises over and over can lead to boredom and a lack of progress. It is important to vary the exercises and intensity to stimulate the body.
  • Lack of heating: It's important to warm up before starting any exercise to avoid injury.
  • Lack of rest: it is important to give the body time to recover and adapt to exercise. It is not recommended to train the same muscle group every day. 

5 exercises to train at home

To help you set up your workout at home, once you have your goal in mind, follow the physical educator's tips Francis de Carvalho³.

1. stationary running

Stationary running is one of the most convenient and effective cardio exercises you can do. You can do it in any environment, it requires little preparation and offers benefits to the musculoskeletal and cardiovascular systems. Running speeds up metabolism, which is key to burning fat. Francis recommends doing 4 sets of 40 seconds with 20 second breaks in between.

Corrida estacionária para treino em casa

2. Squat

There's nothing like squats to sculpt your butt and legs. That's because it's a complete exercise: it works several muscle groups in the region, which burns calories and increases weight loss. 

A lot of people are mistaken that it's squatting, just squatting. Francis makes a recommendation:“With your arms in front of you, bend your knees. Keep your spine straight on the descent and bend your legs at a 45-degree angle, as if you were going to sit on a chair. For beginners, the suggestion is to perform 4 short series of 10 or 15 repetitions with an interval of 40 seconds to 1 minute”.

Agachamento para treino em casa


3. grouped abs

This exercise helps to define the external region of the abdomen, in addition to increasing the strength and resistance of the hip and torso muscles responsible for performing different sports and everyday movements. Francis recommends repeating the movement without stopping, this exercise works the abs completely. Do 4 sets of 15 to 20 repetitions, with intervals of 40 seconds to 1 minute.

Abdominal agrupado para treino em casa

4. Arm flexion

Functional exercises, no accessories, anywhere, while strengthening multiple muscles... Because it's a classic pushup, it works the chest, triceps, shoulders, lower back and core, and only requires one position on the floor.
Like any other movement, it requires care to bring benefits without causing injuries, Francis comments that it should be done with your hands on the ground, aligning your arms with your chest. In the downward movement, the elbows must be flexed up to 90 degrees. Do three sessions of 08 to 12 repetitions. For beginners, you can start with your knees on the ground.
Flexão de braço para treino em casa

5. Polichinelo

It increases body temperature, increases heart rate and activates vital areas like glutes, calves, quadriceps (muscles on the front of the thigh) and buttocks. For those who are starting, do 4 series of 1 minute with an interval of 30 to 40 seconds between them.

Poilichinelo para treino em casa

Does eating healthy help improve my results?

Food is important to any training program, including home training. It is recommended to consume a balanced diet that includes proteins, carbohydrates and healthy fats. Proteins are important for building and repairing muscles; carbohydrates provide energy for physical activities; and healthy fats are essential for the body to function. In addition, it is important to hydrate well before, during and after training.

Be sure to consume enough fluids to keep your body hydrated and functioning properly. Before a home workout, it's important to consume foods that provide energy and help keep blood sugar stable, such as fruits, whole grain breads, eggs, yogurt and almonds. After training at home, it is interesting to provide the body with the nutrients it needs to recover and adapt to training, choosing foods that have more protein.

How can Foodz Pro help you with home training?

Foodz Pro is a complete meal that provides all the necessary nutrients for pre and post workouts. With 40g of protein, it is an excellent option for those who want to increase muscle mass after training. On the other hand, its low amount of carbohydrates makes it an ideal choice for those who follow a low carb diet and want to use it as a pre-workout lunch or dinner. In addition, Foodz Pro contains 25 vitamins and minerals, 8g of fiber and healthy fats from coconut milk.

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  1. https://www.sciencedaily.com/releases/2017/10/171030092917.htm
  2. https://gq.globo.com/Corpo/noticia/2021/05/como-comecar-treinar-em-casa.html
  3. https://www.agazeta.com.br/revista-ag/vida/7-exercicios-para-fazer-em-casa-que-dao-o-mesmo-resultado-da-academia-0321
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