Affordable Fitness Series: Part I - Get Fit for FREE!
If you believe you have to join a gym to get fit or purchase expensive, space-sucking equipment to get fit at home, think again! Today, because of the internet and social media platforms such as Instagram and YouTube, you can get fit without leaving your home and for zero cost in gym fees. I started my freebie fitness journey simply by walking and hiking around at a local park.
Having said that, some people prefer and enjoy a more social environment, such as a gym, where - for a membership fee - they can interact with a trainer or other like-minded folks working to get in shape. It’s all a matter of preference. For many, the gym environment is motivational; they tend to feel more inspired and work harder as a result.
If you’re just starting out, budget already stretched to the max, or feel somewhat self-conscious about working out in public, I’m going to describe a few tools you can utilize to get fit at home or at your local park for next to nothing. If you’re self-motivated or have a fitness buddy, it can be done. As you feel better about yourself, your body, your workout ability, or find a few dollars available in your budget, you may discover yourself graduating to a more social setting like the gym.
This post is the first in a series related to affordable fitness and will only cover the free options available to anyone ready and willing to take part in a fit lifestyle. Part Two will discuss affordable options if you have a small amount to invest in your fitness journey. I hope you enjoy!
Total Freebie Fitness
For the total freebie fitness program the only equipment required is your very own body, an internet or Wi-Fi connection, and a space where you can stretch out and move around. This can be in any room of your residence, your backyard, patio or local park. You’ll also need your smartphone - OR a TV - OR a tablet or a laptop to view free fitness videos that have been uploaded to YouTube, Instagram or other fitness sites. You can also download free fitness apps from ApplePlay or Google PlayStore.
Suggested Apps:
Couchto5K
MyFitnessPal
Johnson & Johnson 7 minute Workout
Freeletics Bodyweight
Additional items, which might be required, but already found in your home for no extra cost, include a large towel (in place of a yoga mat for floor exercises), a small hand-towel (for a few arm exercises and stretches), a bottle of water or large can of beans (as a substitute for hand weights), and a chair to assist with balance during squats and leg standing leg lifts. At the park, you can utilize benches and/or trees for stability. Zero dollars spent!
The next step is to make sure your device is fully charged and ready to go. Open up your favorite apps or YouTube workout channels and begin. If you don’t have any favorite channels, yet, I would advise you to search YouTube for “No equipment workouts” or “Body weight workouts”. These are exercises you can do where no equipment is needed and your own body weight is used as the force of resistance. You can also be more specific in your search criteria if there’s a particular area you plan to target during your workout.
Example Search: No equipment workout for arms
Example Search: Body weight workout for beginners
The list of results will be long, but here a few of my favorite YouTube channels, which I found to be professional, consistent and great for beginners:
If time restraints are an issue, be sure the check the time-length on videos you like to ensure you're not choosing something that will run longer than the amount of time you have. You can include time limits in your video search criteria.
Example time limit Search: Ten minute no equipment workout for abs
Example Search: Seven minute Tabata workout
Example Search: 20 minute Boxing workout
Example Search: 30 minute yoga
Regardless of what your target body area is or what your time restraints may be, there will be a host of freebie videos or apps to choose from. Be sure to "like" any videos and subscribe to any YouTube channels that work best for you. Although those videos are free, it’s important to support the channels of those who are uploading this content for free use. Many of them depend on your support in order to receive a small stipend they "may" get from the advertising on their channel.
Five Final thoughts and tips:
First of all, STICK WITH IT! It WILL be tough if you’re just starting your fitness journey. Trust me, watching someone do a few reps will look extremely easy until you try doing them yourself. Ten jumping jacks will look as easy as you remember them to be, but you may find your first 10 to be a struggle if cardio or any kind of jumping isn’t something your body has done for quite some time. It’s okay to do the modified versions of exercises until you can do them fully. Each session, you’ll find the ability to do more and more as your body adjusts to being required to do more. I went from not being able to do 10 jumping jacks to being able to do 50 in a matter of months. If your body hasn’t used a set of muscles required to get a task done, it’s going to be hell and you’re going to feel like an idiot. But you MUST keep at it. Eventually, those muscles will become engaged as you call on them regularly. It’s a process that doesn’t happen overnight, but it WILL happen!
Secondly, you will feel discomfort as your muscles adjust to their new duties. Do not let pain discourage you from continuing! Rest every other day or every two days to allow your muscles to recover. They need time to rebuild after you’ve stressed them during exercise, anyway. This is how you “build” muscle if you’re trying to become more toned. Work a different group every other day so you’re not over stressing one particular group of muscles. While legs are resting, do an arm workout. While arms are resting, focus on abs or do yoga. Vary your workouts so all areas get to feel the burn during the week without becoming over stressed or causing injury to yourself.
Third, don’t forget to hydrate! As you sweat, your body loses minerals, specifically salt, which is necessary for your body to function properly. If you find yourself feeling faint, dehydrated or having headaches during or after a workout, try sipping an electrolyte drink, such as Gatorade or Propel, instead. I learned the hard way that water is great during short workouts, but for extended sessions (anything over 20 minutes), I need electrolyte assistance. I sweat A LOT and water, alone, doesn’t always get the job done in keeping me properly hydrated.
Fourth, get your snack on! A light pre-workout snack will give you the fuel you'll need to get through a session. Do not eat a full meal or anything heavy which might cause you to cramp, feel sluggish or experience discomfort. You want to take in something that will digest quickly and provide an adequate amount of fuel for at least 30 minutes. Your snack will also stimulate your metabolism and get it in gear during and after your workout.
Half of a banana, half of an apple, or a handful of cereal usually works for me. After about 20 minutes of digestion time, I'm ready to begin my workout. Do not workout on an empty stomach! You may think this will help you burn more fat if you're in starvation mode, but when your body thinks you're starving, it fights harder to hold on to your fat reserves as a preservation method. In short, your body will be fighting to keep you alive and working against you during your workout; not to mention you will feel sluggish and faint due to the lack of fuel necessary to power your workout. Also, have a smoothie or nutrition drink available once you've cooled down after your workout. Twenty minutes after a workout is the optimum window of time to get liquid nutrients - like protein for your muscles - into your body.
Lastly, before starting any fitness regimen, check with your physician to make sure you do not have any underlying health issues that may be negatively impacted by exercise.
Good Luck on your freebie fitness journey!