Our lifestyles have since then changed and in order to adjust to our environment, there are things that we cannot do at the moment like go to the gym.
The good news is that you don't need to go to the gym in order to exercise at home.
In order to make this habit a long-lasting one, we must be able to take into account the level of where we are starting. We can do this by:
There is no 'best exercise,' only the best exercise that is suited for us. In order to figure out the best kind of exercise for us is that it needs to be able to hit these three requirements:
It doesn't have to be complicated. We have preferences but when we're at the starting point, we need to remember that this habit is for our long-term satisfaction.
If you have stairs in your home, or even one stair, just get stepping.
You will want to step up and down one stair for a considerable time, again probably anywhere from fifteen minutes to half an hour, so think about turning on some music to help you stay motivated.
Dancing is a great way to exercise indoors. Since you are in the privacy of your own home, you do not have to worry about anyone else judging your moves.
Find a clear space, crank up the tunes, and let loose. Dancing is a great way to have fun and burn calories at the same time.
Choose one exercise for each of the following four categories:
Perform each exercise for 30 seconds. After performing all four exercises, rest 30 seconds and start again
Complete this circuit three times with a 30-second rest between each round.
Set a timer for 10 minutes and complete the circuit as many times as possible with little to no rest over the course of those 10 minutes.
The reasons are plentiful, mostly involving motivation and time. And herein lies the beauty of dance.
Estimates suggest that people can burn about 200 calories in 30 minutes from a quick-paced dance routine. And growing research suggests that dancing not only helps people stay in physical shape but also improves brain and mental health.
The reason dance is the ideal exercise is that it’s a total-body workout. It’s a great way to access all movement planes and access some muscles that get ignored in typical day-to-day activities.
Depending on the type of dance, it can offer cardiovascular benefits by increasing your heart rate, it can help strengthen the lower and upper extremities through repeated muscle contractions, and it can challenge coordination and balance, especially when following a choreographed dance at different tempos.
Once you get into it, dance also feels good.
Dancing appears to affect the brain in ways that extend beyond mental health conditions.
One of the benefits of physical activity is that it enhances executive function and attention, processing speed, and memory. Dancing involves both a mental effort and social interaction.
Working out at home is a tricky concept and can be harder to execute when the couch is right there in your view.
You can gain a lot from giving physical activity a real place of privilege in your schedule and devoting a good amount of time and attention to it. Apart from getting your blood pumping, the real benefits are creating time for your own interests and allowing yourself to check out mentally while focusing on simple tasks.
It's tough to build a lot of strength or otherwise make progress without the incremental weights you find at a gym, but a few inexpensive home tools and specific movements can go a long way.
It is important to ensure that you prioritize compound movements that work muscle systems, not individual muscles. You'll get a lot more done in less time if you focus on bigger movements - squat, bench, deadlift, row, overhead press.
Goblet squats and squat jumps are great for your lower body when you only have dumbbells. You could also try lunge variations, split squats, step-ups, and deadlift variations.
For your upper body, you could do some chest presses, pushups, row variations, curls, tricep extensions or pullups (if you have a pullup bar installed in a doorway.)
A great way to get arms burning while dusting is to wear some ankle weights around your wrists.
Since dusting requires a lot of arm movement, even if you add just two to three pounds of extra resistance, you can get those arms burning with every swipe.
You need: 2 dice, a mat or towel , and a timer
Roll a dice to establish how many sets of each exercise you will do. Roll it again to establish how many repetitions you will do in each set. Then you complete the 8 exercises one after the other. Do the first round at low intensity to warm up. When you have finished have a breather/drink break and roll the dice again. Continue for a half hour.
You need: A deck of cards, mat or towel (for crunches and plank/hover holds), a timer
Turn over one card at a time and do the exercise associated with the suit. The number on the card is the number of repetitions you will do. Ace = 1. Jack, Queen and King = 10. Jokers = 10 burpees. Work out at low intensity for the first five minutes to warm up. Do 15 minutes of each round with a breather/drink break in between.
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