Trouble keeping up with your fitness goals; don’t break your
new year’s resolution just after one month in. Here are some great tips to help
your keep your routine while working out in the comfort of your apartment.
These workouts are great, they’re simple, don’t require heavy equipment and
won’t disturb your neighbours.
It’s important to find quiet workouts when you live in an
apartment and wish to exercise at home. Some apartment buildings are older, and
noise may travel easier so you may have a couple of your neighbours complain if
you’re jumping around and shaking the floorboards. You don’t want to
upset your neighbor, may lead to uncomfortable situations or letters from your
landlord requesting you monitor the noise. Fortunately, it’s easy to stay in
shape while keeping the peace with a few simple tips.
Low-Impact Circuits
Jumping exercises give you a great cardio burn, but they can
also be noisy. Save the jumping for another location and choose exercises that
are low-impact instead. Focus on weight training while in your apartment, as
these exercises only require movement that has at least one foot on the ground.
Try exercises like squats, curls, crunches, mount climbers, planks and
more. Search the web for exercises that work each muscle group or buy workout
videos that offer exercises that require as little movement as possible. Resistance Band Training
Resistance band exercises utilize force to give you a
workout. The idea is to incorporate a rubber band into certain moves, which
resists your pull motions. You can add the band to exercises that use weights,
or create a new move. You can try this exercise, work the muscles in your back
as well as your biceps by using a resistance band to do rows. Place one foot
forward, on top of the center of the band. Pick up an end with each hand and
then row. The band should be tight enough that you have to use your strength to
pull. If you ever want up the intensity, simply tighten the band by wrapping it
around your hands a few times.
Yoga & Pilates
Yoga and Pilates use poses and stretches to build strength
and increase flexibility. Because you settle into a stance and then hold it,
you aren’t jumping around or creating much noise. You can find or design a
series of poses that create an entire sequence. Try to develop these series to
target certain areas. For example, one sequence may work the triceps, shoulders
and core while another could focus on quads, biceps and back. Do each series
three times and then move on to another. You should always end a session with a
set of poses that are meant to stretch your worked muscles, slow your heart
rate and relax your body.
Noise-Control Tips
Control Your Movements: No matter what exercise routine you use, you can be quieter by controlling your movements. Focus on how you move your body rather than simply moving. Furthermore, maintaining control will help prevent injury, and keep your muscles working harder.
Absorb Impact: Perform your exercises on a yoga mat to
absorb the impact caused by your movement, the rubber mat will stick the ground
and not move as you exercise. This will help prevent loud strikes and thumps
from traveling downstairs to your neighbor’s apartment.
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