As mentioned before in the previous post, there are some benefits to working out at home. If you are lost on what to do, here are some workout plans that you can try. For descriptions on how to do these exercises see this article by iVillage.com.
Here is an overview of a sample 30-minute routine:
You will be using your own body weight as resistance. 30 seconds of rest is allowed between each exercise.
- Warm up for eight minutes; however you can get your own heart rate up. This may include jogging, jumping jacks, or even dancing to your favourite song.
- One minute of jungle squats (Lower body)
- One minute of push ups (Upper body)
- One minute of reverse V lunges (Lower body)
- One minute of modified chair dips (Upper body)
- Two minutes of cardio (Whole body)
- One minute of ab exercises (Whole body)
- Thirty second break.
Repeat steps 2-8 three times. If you perform this workout three times a week for three weeks with two days of 30 minute cardio in addition to this, you should feel stronger and have more energy to do more. Record how many you do per minute to see if you make an improvement each week.
Experiment with different exercises and see what types of exercises work best for you, or even if working out at home suits your schedule.
If you don’t have access to the gym or the thought of a crowded gym makes you cringe, there’s a simpler and cheaper way that you can still stay fit; work out at home. There are pros and cons to both working out at home and in the gym.
Getting the motivation to workout may even be difficult as it is, but actually transporting yourself to the gym is a whole other battle. You have to get dressed, drive to the gym, change into workout clothes, and anything else in preparation to actually workout. Gyms are also getting more expensive and busy during the times that you are available to go.
Here are some more reasons why working out at home is even better than the gym:
- Home offers a place that fits your program
- Home offers a place to get the results you desire
- Home offers a chance to use effective equipment
- Hone offers an environment where you can better concentrate
- Home offers the best way to achieve the workout you planned
- Home offers the change to exercise without ego
Even if you do not have weights at home, do not worry. Working out without weights has actually been proven to both intensify and speed up your metabolism. If you can avoid the distractions that may exist in your home, working out there may actually be even better.
In the end, it is your decision as to whether or not you decide if working out at home will work for you or not. It all depends on your needs, desires, and daily schedules.
“Endurance is one of the most difficult disciplines, but it is to the one who endures that the final victory comes.” – Buddha
When people think of endurance and stamina, all they tend to focus on are cardio activities like running or cycling. However, those exercises are only a small part of the equation. You also need to improve your strength to improve your endurance and stamina. For examples, you can build your leg muscles and you will be able to propel yourself further in every step you take while running.
Other important aspects are to combine strength days with cardio days. The more muscle you can get working, the more it will challenge your heart and your cardiovascular system. Only take a break if you physically cannot continue. Switching up your workout is essential to building endurance and stamina. The human body usually gets used to a workout after two weeks.
You must never work out on an empty stomach too. Always eat a protein-packed snack at least an hour before your workout. Your muscles need to be able to convert the food you eat into energy, so you can work out properly. When you eat the right food before your workout, your muscles have the ability to sustain long-term energy.
We are not all the same; everybody has different strokes. Sometime people need to take different paths to reach their goals. Active posts good strategies to boost your endurance in 7 simples steps:
- Take one step at a time
- Run Yasso 800s – a workout in a casual conversation with Runner’s World race and event promotions manager Bart Yasso.
- Run long and slow
- Make every workout count
- Do Plyometrics
- Run longer tempo runs
- Run long and fast
“Never say the sky is the limit when there are footprints on the moon.” – Anonymous
This is the correct technique for jump squats:
- stand with feet slightly more than hip-width apart
- hands behind head and elbows out
- squat, pushing hips back and bending at knees
- keep chest upright and knees behind toes
- push off
- jump as high as possible
- immediately lower into next squat
A jump squats are a fantastic can movement and can be used to accomplish quite a few different things. Jump squats can build strength-speed, build power, improve rate of force development, and of course build up polymeric capacities.
Jump squats are a fantastic exercise. The benefits of jump squats are that they builds muscle in your entire body, functional exercise makes real life activities easier, they help burn fat, prevent injuries, tone your backside, abs, and entire body, and help with waste removal.
“Skinny girls look good in clothes, fit girls look good naked.” – Anonymous
Do you ready to challenge yourself?
Having nice abs is a dream of every single individual, especially women. However, people often interrupt abs exercises incorrectly. There are a lot of myths that disguise the real purpose of abs exercises. For example, people say that you can get your six-pack only by doing abdominal exercise.
Doing abdominal exercises is very important but not necessarily the only thing required for getting a six-pack. We already have abs. The problem is that our abs are hidden. To get a visible six-pack, we have to remove the fat that is covering our abs, by eating less and doing more cardio-vascular exercises. Doing abdominal exercises exclusively will not remove this fat.
Abdominal exercises are a good way to reduce the chance of lower back injury and to improve your sports performance. Almost every single sport benefits from strong abs. Strong abs make your spine as strong as a steel i-beam. Working on your abdominal muscles can also increase your blood flow. A greater blood flow means a greater flow of oxygen. Fat only burns in the presence of oxygen. Toned muscles need more calories to stay active. Your body tends to release these calories from the area near the active muscles.
“Ability is what you are capable of doing. Motivation determines what you do. Attitude determines how well you do it.” – Lou Holtz
In the late 1950s, Royal Canadian Air Force developed an exercise program called the 5BX (Five Basic Exercises) Plan. The plan was developed for men, a corresponding program was developed for women under the name XBX (Ten Basic Exercises) Plan.
The 5XB Plan is composed of six charts arranged in increasing order of difficulty. Each chart is composed of five exercises that are performed within 11 minutes. As the individual progresses within the system, the number of each type of exercise that must be performed increases and the difficulty of each exercise increases. Throughout the charts and levels, the five exercises are the same, but more difficult variations are introduced.
The XBX Plan is inspired by the 5BX fitness plan for men. This plan consists of charts that get progressively more difficult, and takes 12 minutes per day after users get past the beginning levels. Women have 10 exercises because the two extra exercise was invented to prevent injuries cause by wearing high heels. Those exercises are for the muscles of the feet and the ankles and for those muscles which assist in the maintenance of good posture.
You need to start the exercises from the bottom level and work up from level to level as recommended. You cannot move faster than the recommended rate. It is important to do the exercises at the same time each day. When you cannot finish the exercises in 11 or 12 minutes, you need to repeat the exercises on the next day until you are able to complete the exercises in 11 or 12 minutes. If you have reach the highest target, you only have to perform the exercises 3 times a week to maintain your level of fitness.
You might think that it is impossible to get fit by doing 11 minutes of exercises. Hold that thought until you try them for a week!
“I may not be there yet, but I am closer than I was yesterday.” – Anonymous
Plank is an isometric core strength exercise that involves maintaining a difficult position for extended periods of time. The most common plank is the front plank which is held in a push-up position with the body’s weight borne on forearms, elbows, and toes. Other variations of plank are the side plank and the reverse plank.
If you can hold a regular plank for more than two minutes with ease, you can move on to tougher variations, such as plank with one leg up, plank with one arm up, or use a swiss ball while doing plank.
Plank strengthens your abdominals, back, and shoulders. Plank also has a lot of benefits, which are strength, mental, and aesthetic. It is important to do plank correctly to get the benefits and prevent injuries.