Article submitted by Matt Swierzynski

by on October 27, 2011 in Fitness, guest writer

Your Name Matt Swierzynski
What is your experience within the health and fitness industry? I am a Self-Employed Freelance Personal Trainer and have 2-3 years experience plus 10+ years experience of fitness training and playing sport. I have helped clients to achieve and exceed a variety of goals.
Short bio about yourself Playing sport from a young age showed me how following a consistent exercise and nutrition plan makes you feel great and improves performance. I have a passion for fitness that I like to share with all of my clients.I work with clients of all fitness levels, abilities and ages to help improve their health and fitness. During my time working as a personal trainer, to name a few, I have helped clients to run half marathons and to improve their sporting performance.

I enjoy cycling, walking, sport, training and reading.
Email www.mattswazpt@hotmail.co.uk
Website http://mattswaz.co.uk/
Type of submission Article
Who is the submission aimed at? Beginner,intermediate
Submission Details (i.e. workout) Does the following sound familiar “I cannot afford to go to the gym or do not have enough time to go to the gym? My aim is to provide you with ideas and strategies to help you overcome these obstacles and achieve your health and fitness goals.As a personal trainer, I firmly believe that you do not need expensive gym memberships or equipment to achieve your health and fitness goals. Many of my clients have been surprised just how successful you can be in achieving your goals by simply training at home and/or outdoors. This has resulted in them cancelling their gym memberships and using their home or outdoor gym. Rather than paying a gym to use their equipment why not use the equipment that you always have at your disposal; yourself, your property and/or the great outdoors.

Look around your house and you will see endless ways to use household equipment to get a fantastic workout, for instance the stairs for walking/running, kitchen chairs for steps ups and tricep dips and the carpet for press ups. The ways in which you can devise a targeted and effective programme to achieve your health and fitness goals at home is almost endless.

Best of all, training at home or outdoors will save you time, for instance driving to and from the gym and waiting at the machines, and money, for instance gym membership and car fuel. If you feel you will miss the social aspect, why not team up with a friend, neighbour or family member and do the sessions at each others house or outside.

Too often people have an expensive membership at a gym and are not getting value for their money, either through not training efficiently or not utilising their membership. In addition, people often assume (wrongly) that they have to go to a gym to get fit. If you have the desire and think outside of the box then you can improve your fitness and achieve your goals by training in a non-gym environment.

As a starter, try the following workout at home (or outdoors):

  • 1-2 minutes of stair work (mixture of running and walking)
  • 20-30 seconds of jumping jacks
  • 10-20 seconds of press ups
  • 20-30 seconds of lunges
  • 10-20 seconds of Tricep dips on a step
  • 20-30 seconds of Squats

All you need is yourself, a bottle of water and a small amount of space (e.g. garage, patio, bedroom, living room etc). If you do not have access to any stairs you can substitute this with running, walking and jumping on the spot.

Do the circuit 2-3 times and only rest for 30-60 seconds at the end of each circuit. Warm up correctly by doing mobility exercises e.g. walking up and down the stairs, doing lunges. Cool down correctly at the end by doing a whole body stretching session. You can progress the circuit by increasing the time that you perform each exercise and/or reducing the rest after each circuit. If you do the circuit 2-4 times per week you will soon start to notice a difference.

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