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Everyday exercise: How to work out at home without equipment

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https://www.bbc.com/sport/get-inspired/32416767

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Everyday exercise: How to work out at home without equipment
Why exercise? Exercise offers a whole host of benefits to health and well-being. Live longer, live happier! Is there a cheap option? Moving around more is free. Go for a walk. Use the stairs. Even starting small, you'll feel the benefit. What if I want a proper workout?

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Cardio exercise

Exercise offers a whole host of benefits to health and well-being. Cardiovascular exercises aim to get your heart rate up and increase blood circulation.

Walking is a great way to get active...

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Strength & resistance exercises

Resistance and strength exercises can help strengthen your muscles. This is usually done on the spot and will not make you out of breath like cardio exercises.

Instead of using tools like we...

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Flexibility, balance, and mobility

Strength and flexibility routines help balance, will reduce joint pain, and reduce the risk of falls.

Yoga, pilates, and tai chi are examples of flexibility exercises.

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Calisthenics

Calisthenics

Calisthenics is a form of fitness consisting of different movements that exercise large muscle groups: running, standing, grasping, pushing, etc.
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Get your body ready

Before you start doing any exercises, make sure you're all warmed up.
Do 5-10 minutes of cardio, just to get your heart rate up a bit.
Motivation tip: Listening to music can help you feel motivated throughout your workout.

Mountain climbers

Muscles worked: abs, obliques, quads, hamstrings, deltoids, biceps, triceps, and the chest.
Start off in the standard push up position. Pull your knees up to your chest, one at a time, in quick succession. You want to keep your body in a push-up position all the way through the exercise, so don't bob your hips up and down as you're tucking your legs in.  Do 20 seconds three times.

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Quarantine care

Quarantine care

While being at home in lockdown, or a quarantine situation, it is extremely important to keep moving.

Infuse tiny moments with movement: like getting up and doing squats during commercial...

Active exercises during isolation

  • Stretching your body daily is essential, holding it for at least 30 to 60 seconds.
  • Deep breathing, and its variation, the diaphragmatic breathing, is a great way to ward off your anxiety. 
  • Some exercise equipment that you can keep at home would be a jump rope, hula hoops, yoga mats, foam rollers and resistance bands.
  • It is imperative to wash your hands and any equipment that you use while ensuring you do not touch your face.

HIIT: high-intensity interval training

HIIT: high-intensity interval training

HIIT workouts generally combine short bursts of intense heart-pounding exercise (during which a person’s heart rate reaches at least 80 percent of its maximum capacity, usually for 1 to 5 minute...

The most well-established benefit of HIIT...

...has to do with heart health: Intervals can boost cardio-respiratory health with a smaller time investment compared to continuous forms of exercise

It's not about superior fat-burning capacity or bigger muscles, but about improved VO2 max, a measure of endurance that calculates the maximum volume of oxygen the body can use.

VO2 max is one of the best predictors of overall health.

HIIT and weight loss

People can burn comparable amounts of calories in HIIT routines lasting, compared to longer continuous exercise routines. But  this doesn't mean that calorie burn translates into weight loss

This is the problem with HIIT, just like with any other form of exercise: it’s much easier to lose weight by cutting calories in your diet than trying to burn excess calories.