UPPER BODY STRENGTH
NO-EQUIPMENT EXERCISES TO BOOST UPPER BODY STRENGTH: TAKING YOUR RESULTS TO THE NEXT LEVEL WITH PUSH-UPS
Introduction
When it comes to building upper body strength, you don't always need fancy gym equipment or weights. Bodyweight exercises can be just as effective in developing muscle mass and increasing strength. Push-ups, in particular, are a versatile and fundamental exercise that targets multiple muscle groups, including the chest, shoulders, triceps, and core. In this article, we will explore a range of no-equipment exercises, with a focus on push-ups, that you can incorporate into your daily routine to take your upper body strength to new heights.
Benefits of Bodyweight Exercises
Before delving into the specifics, it is important to understand the benefits of bodyweight exercises. Not only do they require minimal to no equipment, but they can also be performed virtually anywhere. Bodyweight exercises engage multiple muscle groups simultaneously, providing a comprehensive workout that enhances functional strength. Additionally, these exercises promote joint stability, flexibility, and balance.
Push-Ups: A Fundamental Upper Body Exercise
Push-ups are an exceptional bodyweight exercise that targets the muscles of the upper body. They primarily work the chest muscles (pectoralis major and minor), triceps, shoulders, and core. Moreover, push-ups engage the muscles of the back, including the rhomboids and latissimus dorsi, as stabilizers.
To perform a push-up, start in a plank position with your hands slightly wider than shoulder-width apart. Lower your body by bending your elbows, keeping them close to your sides until your chest is just above the ground. Push back up to the starting position, fully extending your arms. Remember to engage your core and maintain a straight line from head to toe throughout the movement.
Variations of Push-Ups
To intensify your push-up routine and continue challenging your muscles, incorporate different variations. Here are some popular options:
1. Diamond Push-Ups: Place your hands close together, forming a diamond shape with your thumbs and index fingers. This variation increases triceps activation while still targeting the chest and shoulders.
2. Wide-Arm Push-Ups: Position your hands wider than shoulder-width apart, effectively emphasizing the chest muscles. This variation offers a greater range of motion and an increased challenge for your upper body.
3. Incline Push-Ups: Place your hands on an elevated surface, such as a bench or step, while keeping your feet on the ground. This modification reduces the amount of body weight you lift, making it ideal for beginners or individuals seeking a less intense exercise.
4. Decline Push-Ups: Assume a regular push-up position with your feet elevated on a sturdy platform, such as a box or a step. This variation shifts the emphasis to the shoulders and upper chest, challenging your muscles in a different way.
5. Plyometric Push-Ups: This explosive variation involves pushing off the ground forcefully enough to allow your hands to leave the surface momentarily. Plyometric push-ups improve power and explosiveness in the upper body muscles.
Additional No-Equipment Upper Body Exercises
To complement your push-up routine and further develop upper body strength, incorporate the following exercises:
1. Plank: Begin in a push-up position but rest on your forearms instead of your hands. Maintain a straight line from head to heels, engaging your core and holding the position for as long as possible.
2. Tricep Dips: Find a stable surface, such as a chair or a step, and sit on the edge with your hands gripping the surface beside your hips. Slide your hips off the edge and lower your body by bending your elbows, then push yourself back up using your triceps.
3. Pike Push-Ups: Start in a downward dog position, with your hands on the ground and your hips lifted high, forming an inverted "V" shape. Bend your elbows and lower your head toward the ground, then push back up to the starting position. This exercise targets the shoulders and triceps while also engaging the core.
4. Superman Holds: Lie face down on the ground with your arms extended overhead and your legs straight. Lift your arms, chest, and legs off the ground simultaneously, engaging your back muscles. Hold this position for a few seconds before lowering back down. Superman holds strengthen the muscles in your upper back, improving posture and stability.
5. Pike Shoulder Press: Begin in a pike position with your hands on the ground and your hips lifted high. Bend your elbows and lower the top of your head towards the ground, then press back up to the starting position. This exercise focuses on the shoulders, triceps, and upper chest.
6. Bodyweight Rows: Find a sturdy horizontal bar at chest height. Position yourself underneath the bar and grab it with an overhand grip. Walk your feet forward, extend your body, and keep your heels on the ground. Pull your chest toward the bar by squeezing your shoulder blades together, then lower yourself back down. Bodyweight rows target the muscles of the upper back and biceps.
7. Handstand Push-Ups (against a wall): Kick up into a handstand position with your back against a wall. Slowly lower your body by bending your elbows until your head gently touches the ground, then push back up to the starting position. This advanced exercise primarily targets the shoulders, triceps, and upper chest while also engaging the core for stability.
Incorporating these exercises into your daily routine
To maximize the benefits of these no-equipment exercises, it's important to incorporate them into a well-rounded fitness routine. Aim for at least three to four sessions per week, allowing your muscles to rest and recover in between. Start with a warm-up to prepare your body for exercise and perform each exercise with proper form and control. Gradually increase the number of repetitions or the difficulty level as you get stronger. Remember to listen to your body and modify exercises as needed to avoid injury.
Conclusion
Building upper body strength doesn't always require fancy equipment or weights. No-equipment exercises, such as push-ups and their variations, can significantly enhance your upper body strength and overall fitness. By incorporating a variety of bodyweight exercises into your routine, you can target different muscle groups, boost strength, and develop a more balanced physique. Whether you are a beginner or an experienced fitness enthusiast, these exercises provide a challenging and effective way to build upper body strength and take your results to the next level. So, get ready to unleash the power of your own body and embark on a journey toward a stronger, fitter you.
CORE STABILIZATION EXERCIZE
THE BEST BALANCE STRENGTH AND CORE EXERCISE TO IMPROVE STABILITY FOR BEGINNERS
Introduction
In our daily lives, stability is a crucial aspect of maintaining overall health and wellness. Whether it's performing simple household chores, playing sports, or engaging in physically demanding activities, stability plays a pivotal role in preventing injuries and enhancing performance. Two essential components of stability are balance and core strength. By incorporating exercises that target these areas, individuals can improve their stability, leading to a better quality of life. In this article, we will explore the benefits of balance and core exercises for beginners and shed light on the Superman exercise as an effective option.
The Importance of Balance Exercises
Balance exercises are designed to improve the body's ability to maintain equilibrium. They enhance coordination, body awareness, and overall stability. For beginners, balance exercises can be challenging initially, but with practice, they yield significant improvements. Here are some key benefits of incorporating balance exercises into your fitness routine:
Injury Prevention: Balance exercises strengthen the muscles responsible for stabilizing the body, particularly the ankles and knees. By enhancing these muscles, the risk of falls and subsequent injuries can be significantly reduced.
Improved Posture: Many balance exercises require maintaining proper alignment and posture. Regular practice can help correct postural imbalances and promote a more upright and aligned stance in daily activities.
Enhanced Coordination: Balance exercises challenge the body's coordination by engaging multiple muscle groups simultaneously. This coordination improvement carries over to other physical activities, such as walking, running, and sports.
Functional Fitness: Balance exercises mimic real-life movements and activities, making them highly applicable to daily tasks. From bending down to tie shoelaces to reaching for items on high shelves, improved balance ensures stability during these activities.
The Significance of Core Strength
The core is the central part of the body that encompasses several muscles, including the abdominals, back muscles, and pelvic floor. Core strength is vital for stability, posture, and overall body control. Here are some reasons why beginners should focus on core strength exercises:
Improved Balance and Stability: A strong core acts as a stable base, providing support for movements and minimizing excessive swaying or wobbling. This stability translates into improved balance during various activities.
Reduced Risk of Lower Back Pain: Weak core muscles can contribute to poor posture, which often leads to lower back pain. Strengthening the core muscles helps maintain proper spinal alignment, reducing the risk of discomfort and injury.
Enhanced Athletic Performance: A strong core facilitates efficient transfer of energy between the upper and lower body, resulting in improved athletic performance in sports such as running, jumping, and throwing.
Everyday Functionality: Core strength is essential for performing everyday tasks, such as lifting heavy objects, carrying groceries, or even sitting and standing up. A strong core allows for better stability, control, and endurance in these activities.
Introducing the Superman Exercise:
One highly effective core exercise that targets the lower back, glutes, and shoulders is the Superman exercise. Here's how to perform it:
Lie face down on a comfortable surface, such as a yoga mat or exercise mat.
Extend your arms straight in front of you, parallel to the ground.
Simultaneously lift your legs, arms, and chest off the ground, contracting your lower back muscles and glutes.
Hold the position for a few seconds, feeling the muscles engage, and then slowly lower back down.
Repeat the exercise for a designated number of repetitions or times.
Benefits of the Superman Exercise:
The Superman exercise offers several benefits for beginners looking to improve stability and core strength:
Strengthening the Lower Back: The Superman exercise targets the erector spinae muscles, which run along the spine. Strengthening these muscles helps alleviate lower back pain, improves posture, and provides stability for daily activities that involve bending or lifting.
Activating the Glutes: During the Superman exercise, the glute muscles are actively engaged to lift the legs off the ground. Strong glutes not only contribute to a stable core but also play a vital role in hip and pelvic stability, reducing the risk of injuries and enhancing overall movement efficiency.
Enhancing Shoulder Stability: As you lift your arms during the Superman exercise, the muscles in your shoulders and upper back are activated. This promotes shoulder stability and improves posture, which is crucial for proper alignment and reducing the risk of shoulder injuries.
Improving Core Strength: The Superman exercise is a highly effective core strengthening exercise. It targets the deep abdominal muscles, including the transverse abdominis, obliques, and rectus abdominis. A strong core supports the spine, improves overall stability, and enhances performance in various physical activities.
Enhancing Balance and Body Control: The Superman exercise requires coordination and control, as you simultaneously lift your arms and legs off the ground. By practicing this exercise regularly, beginners can improve their proprioception and body awareness, leading to better balance and stability in daily activities.
Engaging Postural Muscles: Maintaining proper form during the Superman exercise involves activating the postural muscles, such as the muscles in the upper back and neck. Strengthening these muscles helps counteract the negative effects of prolonged sitting and poor posture, leading to a more aligned and upright stance.
Scalability and Adaptability: The Superman exercise can be modified to suit individual fitness levels and needs. Beginners can start by lifting only the chest or one leg at a time, gradually progressing to lifting both legs and arms simultaneously. This adaptability makes it accessible for individuals at various stages of their fitness journey.
Conclusion
Incorporating balance, strength, and core exercises into your fitness routine is essential for improving stability and enhancing overall well-being. By targeting these areas, beginners can develop better coordination, body control, and strength, leading to improved performance in daily activities and reduced risk of injuries. The Superman exercise, with its focus on core strength and stability, offers a valuable addition to any workout regimen. Remember to start with proper form and gradually increase the intensity as your strength and stability improve. As always, it's important to consult with a healthcare professional or fitness instructor before starting any new exercise program. Embrace the journey towards better stability, and enjoy the benefits it brings to your daily life.
CORE BODY MUSCLES
IMPORTANCE AND BENEFITS OF CORE TRAINING
The bodily imbalances and injuries you experience too often could simply point to the fact that you have not been paying adequate attention to the training of your core. Your core strength is like that scorecard essential for your fitness and overall well-being, and you won’t be able to attain stability, optimum physical conditions, and bodily posture without training your core muscles. Now, what exactly is the core? The central body part is known as the core, which spans from your lumbar region down to your pelvic area. This includes your lower back, stomach (ab muscles), and pelvic muscles (your gluteus and hip muscles). The core muscles comprise the trunk, which consists of abdominals and thoracolumbar muscles, as well as the hip, which are extensors, flexors, rotators, and abductors. The muscles collaborate to provide support to the skull and spine and also transfer power from the lower to the upper body and vice versa. Core training isn’t just about six-pack abs or doing some sort of exercise. Rather, it’s a crucial part of fitness training that entails training your back and hips and striving to achieve stability in your entire muscular makeup. The benefits of core training are indeed numerous; however, I have come up with the following to stir you up in your fitness journey:
Core training can facilitate the efficient use of core muscles to control and position the limbs rightly to prevent injury, strain, and pain: Often, people are caught up in the web of injuries via different activities, including exercises, but with the function of core training in contracting the muscles and enhancing power transmission, pain, and injuries can be reduced and prevented to the barest minimum.
Core training offers protection and safety to vital organs and improves the quality of life: The abdominal wall is located above vital organs such as the liver, spleen, and kidney by acting as a shield. The stronger the core becomes via training, the more protection it offers, and the safer the tissues and organs.
With core training, your fitness dreams/goals can become a reality within a relatively short time: Amongst several training and exercises that characterize most fitness training packages, core strength training stands out for a balanced and solid fitness journey.
Core training makes day-to-day physical activities and movement way easier, safer, and pain-free: When you undergo core training, your core muscles get stronger and work together, and you would find it easier and less stressful to undertake several physical activities such as lifting objects, without any feeling of fatigue, pain or injuries. On the other hand, where core training is missing, weak core muscles are developed, which often leads to fatigue, bad posture and pain, and injuries in the muscles.
Core strength training tones and redefines your stomach muscles: Aerobic activity and diet reduce fat in your stomach while undergoing core exercises frequently will help to strengthen the muscles.
Core training helps to achieve a proper body shape that makes for balance, power generation, and stability: Core training is for all, but for the tall ones, it’s a must because tallness generally tends to attribute poor stability and reduced control ability, too. Core training provides a solid footing for other body parts, stabilizes the body’s centre, and permits movement in various directions.
Core training enhances the release of power: The core is widely considered the powerhouse of all movements taking place among people. Activities can be performed with more power when the core strength training is taken seriously to build a strong core and, in turn, abdominal strength.
Core Training Enables You To Improvise And Get Started Even Without Any Equipment Or Membership at the gym: Core training encompasses exercises that involve the coordinated interplay of the stomach muscles (abs) and back muscles. These exercises include free weights, situps, bridges, and planks, and they help to strengthen the core muscles.
Core training helps to improve athletic performance and core workout form and enables you to age healthfully: Several sporting and recreational activities require a strong core to achieve high performance for an extended period. Energy is transferred between the upper and lower body via the core. Stationary core exercises such as plank can strengthen the body from head to toe, enhance body posture and provide the support that will improve exercise form.
Core training helps to achieve stability in the lower back region, especially among the aged: When back pain sets in, core exercises coupled with appropriate therapy are recommended. People with weak cores are likely to experience backache more often because their spines are not adequately supported. Core training exercises such as bridge lifts can also aid in strengthening core back muscles, reducing back pain, and enhancing balance.
Core training support improved posture and breathing: Most musculoskeletal disorders at the neck, shoulder, or back region result from poor posture while undertaking different activities and movements. For instance, sitting in a spot for an extended period can have a negative toll on core strength and breathing, and could also result to wear and tear of the spine. However, with a brisk stroll or stretch, and as the core training gets consistent, posture can be greatly improved.
Core training aids flexibility: Core training, such as movements targeted towards the diaphragm, multifidus, and transverse abdominis, have a stake in enhancing movement control, flexibility, as well as increased stability.
Core training improves brain power: Whenever core exercises are engaged, they also aid in the stimulation of the brain, especially the cerebellum, which is often responsible for spatial awareness and overall coordination.
Having considered several benefits of core training, it would be pretty cool to check out practical ways of core strength training for your training pleasure.
Undergo training with basic equipment/instrument: Body balance and stability control often entail conducting core strength training with certain simple instruments such as a roman chair and balance ball. The simple equipment, when combined appropriately, goes a long way in improving the core strength.
Adopt the single unarmed training method: At the initial stage of core strength training, the single unarmed training method is apt, as it deploys training methods such as front lying and back lying, and the body is kept in a fixed position while maintaining uniform breathing. This training method helps to stimulate the deep core muscles at a great stretch, to strengthen the core strength ability.
Try out weight/small load training: Suitable weight training methods, including double-load strength training, should be adopted for effective training under unstable conditions. The training load should not be too weighty, while the many small loads could be either dynamic or static. Rather, the training should comprise many small loads to achieve increasing core strength, body control ability as well as generation of power.
The benefits of core training as well as practical ways to get started, are indeed mind-blowing and should greatly inspire you to include core training in your fitness journey. However, even if it proves difficult for you to complete a core workout, then we’ve got a perfect option for you. We recommend “Evy online” for your customized core training sessions, which will suit your needs, ability, goals and enable you to take core assessment tests when necessary.
FREQUENTLY ASKED QUESTIONS
What are those requirements/conditions that one needs to give rapt attention to in core strength training?
Matters such as training load intensity and training schedules should be put into full consideration. This will help to avert body damage and controlling the rate at which the training load increases.
There should be a detailed system in the way the training is being arranged to bring about long-term sustainability in the training process
It’s also imperative to get and listen to training feedback so that changes and corrections can be effected where necessary, which would ultimately lead to greater improvements.
What differentiates traditional strength training from core strength training?
Core strength training is aimed at achieving stability and balance and also training small body muscles, which cannot be obtained in the course of traditional strength training.
How can I know whether my core muscles are strong or weak?
Generally, those with a strong core can maintain a particular core posture longer. In contrast, the weak core class is characterized by poor posture, injuries, and back pain, and they also find it tough to undergo core training for an extended/long period. A plank test could also be conducted to determine the strength of the core and also identify that needs to be improved upon.
Is core training beneficial to everyone?
Core strength training is not just suited for those in sports and security/defense alone. It’s for the good of everyone. A strong core launches various classes of people (aged adults, athletes, children, desk workers) into several benefits, as captured here.
As a beginner, how do I start my core strength training?
It is recommended that a beginner kicks off with 20 minutes of daily core exercises split into two sessions: Morning (10 minutes) and Evening (another 10 minutes). Often, the body will determine the extent to which a beginner can take and when an advanced level of training becomes necessary. As the core strength builds up, more exercises that focus on other abdominal muscles can be included.
Are there core training/exercises that I can do at home with little or no equipment?
Of course, yes. Several core training exercises will help you to build strong core muscles by working your abdominal muscles, back, and obliques. They include Bird Dog, Squat, Climbers, Jackknifes, Plank with Shoulder Tap, and Dead Bug.
HOW TO GET FIT AT HOME
It all begins with an idea.
If trying out how to stay in shape at home gets you frustrated, and the gym scene doesn’t seem to work for you, then you’re in the right plug. Staying fit has got easier and more interesting as technology advances. It’s no longer a big deal to patronize gyms before achieving fitness. The good news is, from the comfort of your home, you can now flexibly choose amazing fitness options that will help you stay fit and work best for you. Depending on your specific fitness needs, goals, and lifestyle, you can have a sweet ride, even if you are just considering starting your fitness journey. Just before diving into amazing tips for staying fit at home, let’s consider reasons why getting fit at home is the perfect option for you.
Flexibility: Getting fit at home will help you to adjust your schedule and pace to suit your specific needs and targets. Staying fit at home will rid you of the pressure to outstretch and perform at levels that could lead to unnecessary strain and pain. Getting in shape at home will help you to maintain focus on your fitness journey without any form of intimidation. You can also have access to a wide range of fitness programs on how to stay fit at home, be it weightlifting, yoga, on-demand fitness programs or an entirely distinct program.
Gives Room for Proper Stress Management: Facing the crowd, traveling, and queuing at the gym can be hectic and sometimes lead to severe stress conditions. Meanwhile, the convenience attached to staying fit at home affords you all you need at your beck and call, it helps to put stress in check.
Relatively Low Cost: Since there won’t be any need to leave the comfort of your home or to pay exorbitant prices at the gym, the cost of getting fit at home is reduced to its barest minimum. That’s a plus to your pocket and affords you the privilege of getting your home gym equipment.
Saves time: Going through the traffic to get to the gym, trying to access a personal trainer, and losing track of what to do, could lead to a total waste of time. Getting fit at home affords you control over your time and schedules.
Protects the planet: Activities such as commuting and driving to the gym often lead to carbon emission, which contributes to global warming. On the other hand, staying in shape at home is environmentally friendly and protects the planet.
LET’S DIVE INTO AMAZING TIPS FOR STAYING IN SHAPE AT HOME
1. Pay attention to the diet: The fastest way to get fit at home is with your diet. However, it’s so easy to undermine the fact that your eating largely influences your overall fitness and well-being. It doesn’t matter much if you stay at home or go to the gym daily. Your choice of diet should align with your fitness goals. Rather than consuming so much fat, you must learn how to eat in appropriate proportions so that your calorie intake and weight can be best controlled. Also, taking water sufficiently rather than drinks can help to detoxify, refresh and make the body healthier. Eating healthy entails having the right nutrient mix, and don’t forget that not all diets in the fitness world fit you. You must find out what works best for you.
2. Stick to a defined routine/calendar: This might be quite difficult if you have been so used to a particular gym routine. The challenge of restricted movement even makes it more difficult, but creating your specific workout schedule and including it in your calendar will do the magic.
3. Adopt workout routines at home: There are several workouts you can adopt to stay in shape at home. These include basic and advanced bodyweight workouts and kettlebell workouts.
4. Establish a long walking path: It could be walking around your backyard or the perimeter of your sitting room, dining room, or kitchen. A long walking path is essential to achieving several steps per day. Movement of any sort brings many benefits to human health and fitness.
5. Carry out and Master Bodyweight Exercise Daily: You can stretch and grow your muscles from the comfort of your home with your own body weight by selecting a body weight suited for each muscle group and stretching further as your muscles strengthen. A push-up will be apt for the upper body, and a bodyweight squat for the lower body. Basic exercises such as burpee, high plank, and the reverse plunge will also help you stay fit when you master them well.
6. Finish a High-Intensity Interval Training Workout (HIIT): By following a particular regimen to change your speeds and intensity, you can carry out a routine completely at home to stay fit and healthy. HIIT is perfect for starters and professionals in the gym world, especially those who don’t have so much time to work out. With HIIT, you can be sure to burn tons of calories and also have a fresh, healthier look if you try it out.
7. Try dance: Dancing is one of the fastest ways to get fit at home without feeling like you are undergoing any exercise.
8. Track your fitness progress and stay motivated: Getting an activity tracker, fitness watch, hardcover fitness log book, or daily planner on your phone will assist you in planning your workouts and monitoring your progress over time. Ensure you do not pick too many goals at a time, go for one that is realistic, crush it, and then pick another. As you set goals, also keep your mind positive and healthy. This is one of the consistent ways to get in shape.
9. Consider healthy gaming: If you’ve got no strength to train your muscle, trying out healthy video games such as Ring Fit Adventure and Beat Saber will surely interestingly train you and keep you going.
10. Bring the gym closer to you: One of the most creative ways to get fit at home is to improvise and leverage your household items as alternatives to some gym equipment. For instance, a chair can be used in place of a gym bench, dumbbells can be replaced with bottles and tins, and towels can serve as resistance bands, too.
11. Maximize your phone and the online space: Downloading workout apps such as Serena Williams’ routine from Nike+ Training Club can help you to keep fit without going to the gym. Check out several free online home workout classes/sessions and ideas on social media platforms such as YouTube, Facebook, etc. Maximizing fitness Apps, such as Strava and Sworkit, are amazing ways to stay healthy and fit at home.
12. Try out hydrophilic exercises if you have a swimming pool at home: This adds to your strength as you put up resisting moves against the water body.
13. Create an affordable gym in your home: If you are going to feel bored with items within your home or other bodyweight training options, you can opt for affordable equipment to stay fit and healthy at home and help you create a mini-gym. Equipment such as Kettlebells, Door Frame Pull-Up bars, and Resistance Bands would afford you ease, versatility, and all you need for a total bodyweight workout at a relatively affordable rate.
14. Place priority on sleep: Sleeping well enough is vital to staying fit and healthy. Before going to sleep, don’t forget to switch off all sorts of distractions, such as your phone, TV, and other Tech devices.
15. Engage in Normal Daily Activities and Multitask Intermittently: Multitasking and carrying out normal house chores, such as ironing, can be a fantastic way to increase your pace of movement, burn calories and prepare you to stay fit and healthy at home.
16. Try out different types of Yoga: An amazing home workout you shouldn’t miss is yoga. Asides from improving your physical and mental health, yoga can also make your joints more flexible and lower the risk of hypertension, depression, and cardiovascular diseases. You simply need a mat or rug, plus a serene environment to get started with yoga. Types of Yoga include Downward Dog, Tree Pose, Spinal Twist, Boat Pose, and Child’s Pose.
17. Final Optionà Pick up an Online Fitness Training Program: Peradventure, the tips shared in this piece don’t fit into the options you would love to consider. Then, signing up for an Online Fitness Training Program will be apt for you to kick off your fitness journey. We recommend that you give “Evy online” a trial for an online fitness training program that suits your budget, preference, and schedule and beats your imagination. You will gain unlimited access and services from Evy online from the comfort of your home.
Getting fit at home is a great option to be considered by all to get in shape and live healthily. Irrespective of your fitness goals, you will fit a home workout option that suits you.
FREQUENTLY ASKED QUESTIONS
What does it mean to take my workout outside?
Home workouts don’t always imply staying indoors for your workout all the time. You can opt to take your workout outside if you’ve got a space in your backyard or garden. There, you will have a feel of nature and sunshine to improve the level of your Vitamin D.
What are some of the handy equipment I need to keep fit at home?
Here are a few handy pieces you need to consider to stay fit at home
Pedometer: Putting on a pedometer will help you know if you’re moving well enough or have to go for a walk to measure up to your fitness goals.
Timer App: Engaging a timer app will enable you to achieve a speedy workout, which is beneficial to keeping fit and losing weight.
Resistance Bands: Resistance bands are surely irresistible when you get sweaty during workouts or undergo therapy as a result of injury.
A Running Belt: With its waterproof pockets, you can keep whatever you need with you on your body.
Should I work out if I’m sick?
It’s not bad to work out if it’s just cold. But you don’t need to push yourself so hard if you have a fever or aches. When you get better, go for it. Workouts should be fun, too.
How do I know if I’m working out hard enough or if I need to increase the intensity of my workout?
You can adapt the talk test to know whether you need to increase intensity or not. You would feel breathless and find it difficult to talk if the intensity of workouts gets too high.
Is working out 30 minutes a day long enough?
Yes. However, what matters more is the quality of the workout, not necessarily its duration. Even a 20-minute quality workout daily would go a long way in improving your overall health and fitness. However, it would be cool to break up workout sessions into intervals throughout the day. This makes sticking to a routine much easier.