What is the ideal home exercise program to change body composition?
An ideal program to change body composition would be a combination of aerobic exercise (first priority) to reduce fat, and a weight-training program to develop and shape muscles. Begin with Part I and add Part II when ready. (Figure1) When Part II is added to the home exercise program two to three days per week, it is recommended to combine 20-45 minutes of aerobic exercise followed by 20-30 minutes of strength training. (Figure 2) On the fourth (or more) exercise day, a longer aerobic session may be done. Part I: Aerobic Exercise Guideline (fat loss): Type: Walk, jog, cycle, swim, aerobics classes, aerobic equipment (treadmill, bike, stair climbing, rowing) etc.
There are a variety of exercises that can be done from home. These include yoga, aerobics or simple exercises using the exercise bands. Exercises done using the exercise bands are quite effective and the results are close to those obtained with the workout using free weights.
