Can You Get Fit Without Going to the Gym?

Home Work: It’s easy to come up with reasons not to exercise. We might not have much free time or feel comfortable working out at a gym or have room in the budget for a trainer or membership. But it is possible to get a solid workout at home, according to a new study of older adults. 

The Study: Researchers set out to eliminate one main exercise obstacle — going to the gym — to see if participants could get results on their own at home. 20 healthy participants aged 61 to 74 (11 women and nine men) first spent eight weeks following their usual routines and levels of activity. As a comparison, they then spent eight weeks doing a short but challenging HIIT workout on a non-weight-bearing ergometer (think at-home rower or stationary bike) four days a week, supervised with video monitoring. Researchers did body-fat scans and measured their V02 max before and after each period. 

The Takeaway: Fitness levels declined in the first period, but then increased during the HIIT phase. The participants also lost some fat and pounds during the HIIT period. All of this indicates that people in their older age can still see fitness gains — even when working out at home.

Keep in Mind: This was a small study and wasn’t fully DIY, as participants were coached while using a specialized piece of equipment.