Finding quiet workouts is important when you live in an apartment and exercise at home. Your apartment neighbors may complain if you’re jumping around and shaking the floorboards, which can lead to some uncomfortable situations. Fortunately, staying in shape while keeping the peace is possible with a few simple tips.
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. For example, you can focus on weight training while in your apartment, as most of these exercises only require movement that has at least one foot on the ground. Do things like squats, curls, crunches and more. Search the web for exercises that work each muscle group and select the ones 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. For example, 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 time
Yoga uses poses 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 yoga session with a set of poses that is meant to stretch your worked muscles, slow your heart rate and relax your body.
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.
Absorb Impact: Perform your exercises on a yoga mat to absorb the impact caused by your movement. This will help prevent loud strikes and thumps from traveling downstairs to your neighbor’s apartment. A rubber mat is the best option, though you can also work out on a rug or blanket. Be careful if you use blankets, as they may slide around. A rubber mat will adhere to the floor better.
Pick Your Spot Wisely: Weight training, as accomplished through resistance workouts and yoga, is an important part of universal physical health. However, you should also complete cardio exercises to keep your heart in shape. Unfortunately, these workouts can be noisy, as they require jumping. If you can, go for a job outside or do these movements at a nearby park.