Here comes a situation when you want to stay fit and active, but you cannot do so because of some circumstances such as an unaffordable health club or an inconvenient gym. Or you are the type of person who cannot stick to a particular routine. Other situations like you are already a gym member, but due to your hectic routine, you cannot attend the gym regularly, also happens.
You leave your house for work, but what if you can get a great workout without even leaving the house?
At , the website encourages the people that they can exercise at home as much as they could do at the gym. In this way, they can make fitness their lifestyle. He says that the critical point is that you do something, somewhere, sometime. Steele and other fitness physiologists say that it does not take much effort and money to design a fantastic and effective workout at your home. Gym stuff like fit balls, exercise bands or tubing, pushup bars, and dumbbells are a costly way for creating a workout that engages significant muscle groups.
You can still manage to burn calories and build muscles even if you do not have proper gym equipment.
An exercise specialist and weight loss clinic consultant says that you can have a brisk walk as a start-up, and then you can do abdominal exercises and pushups.
The five fundamentals of fitness:
Says Steele, an effective workout program has five components.
- A warm-up
- Aerobic workout
- Resistance exercises also known as strength-building exercises
- Flexibilities moves
- A cool down
A warm-up could be a leisurely walk in the lawn or on a treadmill. For an aerobic workout, you must do those exercises that speed up your heart rate. For this purpose, you can walk or pedal a bit faster, or you can jump a rope. You can do whatever you enjoy, but that must increase your heart rate.
You can work with small dumbbells, weight bars, or you can perform squats, pushups, and abdominal crunches in the resistance exercise portion.
You may increase your flexibility with yoga poses or floor stretches. According to Steele, a cool down should be similar to warm-up. It could be a low-level cardiovascular work that may cause to bring the heart rate to a normal resting state.
You can also perform your strength work in the same way you do the aerobic workout. Always make sure to warm up and cool down every time you do exercise.
Fitness Director of East Bank Club in Chicago, Tony Swain, says that increase your intensity of workout slowly, day by day, and it does not make any difference if you are short on time on day one. You can choose an intensive work for 25 minutes instead of your regular 45-minute ride on a stationary bike. You may choose to walk in a hilly area near you. You may jog instead of walking.
Compound exercises involve the working of more than one muscle group at the same time. You can boost your strength by engaging yourself in compound exercises such as in squats, which involve the working of quadriceps, hamstrings, gluteus, and calves. Pushups involve more than one muscle, such as pectorals, deltoids, biceps, and triceps.
If you are not that type of person who can create his workout, many fitness videos are available on the internet. You need to choose an appropriate video according to your fitness level.