At-Home Workouts Not as Effective as the Gym

Home workouts are dependent on self-motivation and training level.  Sure, it is convenient to workout at home without the hassle of driving to the gym, parking, changing clothes, fitting into a class, waiting for machines, showering, changing clothes again, and grabbing a smoothie.  At home there is no encouragement, no challenges to reach for one more repetition, no variety to stimulate the mind, and no reminders for effective technique.  Home is isolating.

The gym provides social interaction and a sense of community that stimulates the release of endorphins, the body’s feel-good chemical, and serotonin, the body’s good mood chemical.  Humans are social beings. Connection with other people brings a feeling of joy.  When in a state of joy, the workout becomes more efficient, the body gets stronger, and the mood is elevated.  Workout goals are easier to achieve in a social environment.

FIIT Principle

  • frequency
  • intensity
  • time
  • type

FITT Training is based on the idea that varied workouts with a mixture of intensity levels, timed or counted repetitions, and various types of movement benefit the body the most.  Studies have shown that following the FIIT principle decreases the risk for diabetes, cancer, and heart disease.  Frequency would be a minimum for 30 minutes of high intensity exercise three times a week to a maximum of 60 minutes of high intensity exercise six days a week.

The act of driving to the gym fills you with intention and purpose which are integral to reaching a goal.  Then, the gym is a highly specific space with a very clear purpose.  The resulting focus can help keep you motivated during your workout in a way that the distraction-heavy environment of home may not.  At-home workout areas put you within reach of the couch, the kitchen, and the computer.  At a gym you have ready access to trainers and equipment.

Classes are motivating and social as the camaraderie and friendships build over time.  The Journal of Obesity demonstrated that people achieve better weight-loss results when they work out with friends they deem to be in superior shape.


When people start the training,  perceived exertion and actual heart rates are quite different . That is why having coaches to help participants adjust to the workload and to gauge their performance is so important. The more the participants can match their efforts to their heart rate, the more successful they will be at attaining the desired afterburn results.

Workout regimen should be based on two concepts: heart-rate monitoring and Excess Post-Exercise Oxygen Consumption (EPOC).  EPOC or afterburn is the concept that when you work at a sufficiently high level of energy, your body creates an oxygen deficit that must be restored after the energy requirements level off and you finish your workout.  During the Cool Down Period your body is working to repay its oxygen debt, calories continue to burn long after the workout stops.

Before anyone begins, they fill out a health survey where they state their fitness goals. Their maximum heart rate (MHR) is calculated with age, weight, and height. The workout is based on achieving color-coded levels of MHR over a 60-minute class, associated with different levels of effort. Zones 1 and 2 are for warmup and recovery. The work out focuses on zone 3 for 25-30 minutes, with 12-20 minutes in Zones 4 and 5 to maximize afterburn. At the gym the weight training utilizes the hottest tools in fitness these days: TRX straps, BOSU, steps, hand weights, kettlebells, and many bodyweight exercises. The intervals vary, some days timed, some days the principle of AMRAP (As Many Reps as Possible).

During the workout, coaches roam the room to encourage participants by correcting form and ensuring appropriate time is spent in the work zones.  Participants are surprised at the difference between their perceived exertion and their actual heart rates when they start weight training. That is why the coaches are needed to help participants adjust to the workload and to gauge their performance. The more the participants can match their efforts to their heart rate, the more successful they will be at attaining the desired afterburn.  Afterburn can last up to 36 hours and burn from 500 to 1,000 calories per workout with some participants.

No Body Denied Fitness 901 Mountain Ave, Springfield Township, NJ 07081   Ph: 973258-9170


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