Advertisements

How To Create an Exercise Routine You’ll Actually Stick To

One New Year’s resolution you’re sure to see on several people’s lists this year is to finally get fit. Yet, when February rolls around, many have abandoned their efforts.

This time of year, every gym will be vying for your money, eager to lock you into a subscription that often comes with a high initiation fee. But before you sign that contract, you’re better off developing exercise as a habit that’s part of your daily or weekly routine, and a great place to start is at home.

There are a bunch of legitimate excuses for choosing not to join a gym — time, expensive memberships and judgmental gym-goers. But that shouldn’t stop you from exercising. Starting up a workout routine in your own home addresses all of these problems, and it’s much easier than you may think.

If you want to make 2020 the year you finally start working out again, the key may be to ditch the trips to the gym or studio and start exercising in the comfort of your living room.

Working out at home

wellness-2-stock-6
If you work out in your living room, you can squeeze in a quick exercise any time of day. Angela Lang/CNET

Approximately half of American adults don’t meet basic exercise guidelines. With our busy schedules, it’s no wonder we don’t have enough time in the day to drive to the gym and get a solid workout in. But if you use your living room (or even bedroom) as a defacto gym, you’re cutting down on commute time. If you still can’t wedge out 30 minutes a few times a week, try keeping an honest log of how you spend your time and identify any blocks of time wasted on TV or social media.

Another reason to skip the gym, yoga studio or spin class is the costly membership fee, but working out in your house is completely free.

Thirdly, anyone who’s been in a semi-public locker room knows that sometimes it can be uncomfortable. A huge benefit of exercising at home is avoiding any awkward interactions, judgy gym bros or accidentally laying eyes on an unclothed person. Seriously, people, do you have to sit on the bench for so long before getting dressed?

How to create a home workout routine

No matter what exercise routine you start up, make sure it’s one you genuinely enjoy — or at least don’t hate too much. The best workout routine is the one you’re going to stick with — it’s much harder to make exercise a habit when it’s something you dread. Begin with working out two to three days a week, and increase your frequency once you get used to it, if you desire.

Make sure to start every workout with a warmup and cool down so that you don’t injure yourself.

Home gym equipment

It may be tempting to buy a pricey Peloton or expensive treadmill, but you don’t need either of them when you’re just starting out.

If you spend a few bucks on a yoga mat, resistance bands and a kettlebell or two, you can build an effective home gym. Set up your equipment out in the open with necessities like a towel, speaker, and maybe a TV to watch YouTube. Make your mini home gym impossible to ignore — it’ll motivate you to actually use it.

If you’ve exhausted the equipment-free options and are itching to try a new home workout, you don’t need to buy fancy equipment like the Mirror or a Peloton bike. Instead, with a little DIY spirit you can create the same experience for a fraction of the cost. For example, try buying a used road bike and putting it on some rollers for an inexpensive spin bike. Use your phone or tablet to watch some free cycling videos and enjoy a great workout without busting the bank.

Bodyweight strength exercises

push-up-plank
Your bodyweight is a form of resistance that can help you get strong. Angela Lang/CNET

If you want to get stronger, you don’t need any weights or equipment to achieve your goals. A few examples of strength exercises you can do are pushups, tricep dips, planks, toe touches, squats, lunges and supermans.

When choosing which bodyweight exercises you want to do, make sure you choose ones that are balanced across the different parts of your body — for example, if you do pushups, which mainly work your chest, pair them with a back exercise. Not doing so will lead to muscular imbalances and risk of injury.

HIIT cardio

Of course you can always lace up your running shoes and head outside for a jog or walk, but with the cold weather this isn’t feasible for many people. Instead of swearing off cardio till springtime, try doing high intensity interval training at home.

HIIT workouts should only take you 20 minutes max, and the key is to group together movements with short rest times. For example, you could do 20 jumping jacks, 10 pushups, then 10 squats in a row, rest for 30 seconds, and repeat. Or, if you want to make it purely cardio, try doing high knees in place for 45 seconds then resting for 15 seconds, and repeat five times.

HIIT will boost your athletic performance and is a great alternative to longer cardio sessions, and has numerous health benefits including lowering your blood pressure.

Yoga

wellness-stock-3
Angela Lang/CNET

Yoga or gentle stretching is a great exercise to do at home, even if it’s as simple as doing a quick sun salutation to gather yourself before leaving the house. For lengthier routines, you may want a yoga mat, or you can do movements on a carpet.

Many people think of yoga as a destressing activity — which is completely true — but it can also function as an incredible strength exercise. Whenever I take yoga classes, my muscles are left shaking afterwards. You can find tons of free yoga videos on YouTube — with routines aimed anywhere from helping you get stronger to relaxing after a stressful day

YouTube exercises classes

Instead of spending cash on a prancercise DVD, pull up YouTube to watch hundreds of fitness videos for free. There are dancing tutorial channels, ab workouts, home boxing workouts and more. Sometimes I dance around in my room while cleaning up, and it’s good to know that I can turn this into a great workout.

Find exercises you love

gettyimages-1128572611.jpg
Mermaids must all be in great shape because this is a hard workout. Mohd Rasfan / AFP/Getty Images

If you’ve tried doing pushups in the kitchen or yoga in the living room and can’t stick with it, all hope isn’t lost yet. There are a ton of alternate ways you can work out that are, believe it or not, surprisingly fun.

For a great cardio exercise, strap on a pair of rollerblades and venture outside to explore your neighborhood. Or, throw on some music and have a dance party in your living room. If there’s a local pool nearby, you can even strap on a mermaid tail and live out your childhood fantasies.

Caroline Roberts mugshot

By:

Source: How to create an exercise routine you’ll actually stick to

3.27M subscribers
Total Body Workout + Weight Loss Tips!! Fat Burning Fitness Routine for Beginners, Home Exercise ♥ Our FREE Yoga App for Apple: https://apple.co/2MhqR8n ♥ Our FREE Yoga App for Android: https://bit.ly/2MidhBO ♥ Start Your Two Week Free Trail http://www.psychetruth.vhx.tv ♥ Help Support This Channel http://www.patreon.com/psychetruth ♥ Subscribe To Our Podcast http://wellnessplus.tv/podcast-audio/ #WellnessPlus #WorkoutWithSanela #TotalBodyWorkout ——————————————– Total Body #Workout + #WeightLoss Tips!! Fat Burning #Fitness Routine for #Beginners, Home Exercise Get ready to burn fat and lose weight with Sanela! How to get fit and healthy, full body fat burning fitness- great for all levels. Sanela also shares her favorite tips for weight loss! Sanela teaches private yoga lessons and classes in Austin. https://www.instagram.com/sanela_yoga/ https://www.youtube.com/user/30dayext… Inquire about Private Yoga Lessons: sanelaosmanovic8@gmail.com Sponsored by Cubii– Workout while you work with this under desk elliptical machine. Use the Cubii App to track your progress, compete with other users and even link to your FitBit! https://fbit.co/2Sqx ♥ Follow our Social Media https://www.instagram.com/psychetruth http://www.facebook.com/psychetruthvi… http://www.twitter.com/psychetruth Related Videos: Ultimate Ab Workout! 20 Minute Abs & Core Strength Exercises for Six Pack at Home for Beginners https://www.youtube.com/watch?v=9knKH… Full Body Workout & Total Body Stretch Flexibility Challenge! Beginners 20 Minute Routine https://www.youtube.com/watch?v=qD40D… 20 Minute Yoga Workout: Bye-Bye BELLY FAT!! Beginners Weight Loss at Home for Abs, Exercise Routine https://www.youtube.com/watch?v=dbe8U… Yoga for Weight Loss & Belly Fat, Complete Beginners Fat Burning Workout at Home, Exercise Routine https://www.youtube.com/watch?v=WmSIM… © Copyright 2016 Target Public Media LLC. All Rights Reserved. #Psychetruth

Advertisements

Wanna Live Longer? Just Do Something. Anything, Really

The notion that exercise is good for you is about as well established at this point as gravity, but new research continues to put an ever finer point on it.

 As things like whatever you’re reading this on have made us more sedentary, researchers have found that even low intensity physical activity has measurable health benefits, including the biggest benefit of all: a longer life.

A recently published study by an international team found that doing more physical activity – even something as simple as cooking, washing dishes or walking slowly – is linked with a lower risk of early death in middle-aged and older folks.

You may have heard or just assumed that you need to break a sweat or get your heart rate up to the point that you’re panting for exercise to really be of any benefit.

People with busy modern schedules may have a hard time fitting in all that sweating, especially when you add the time it takes to get ready and then clean yourself up afterward.

“It has previously been widely assumed that more is better in terms of physical activity for health,” said Tom Yates, a professor at the University of Leicester and a co-author of the paper, which was published in the journal BMJ. “However, this study suggests health may be optimized with just 24 minutes per day of brisk walking or other forms of moderate-intensity physical activity.”

You can also add this study to the pile of evidence that says too much sitting is literally killing you.

“Another important finding was that spending 9.5 hours or more each day sedentary – which essentially means sitting – was associated with a statistically significant increased risk of death, with each hour more above this threshold increasing the risk of death further.”

Co-author Charlotte Edwardson, also from Leicester, said the study reinforces the idea that ‘doing something is better than doing nothing,’ even if it just means standing up for a bit at work.

“A large risk reduction was seen between the least and the second least active group suggesting that incorporating some time doing physical activity, light or moderate intensity, in daily life is associated with a big health benefit.”

Living a longer life could be as simple as standing up while you read things like this, so long as you’re not crossing the street.

By: Eric Mack

Source: Wanna Live Longer? Just Do Something. Anything, Really.

Gadgets and their ever increasing speed have become firehoses of information. Our nervous systems are awash in bits and bytes by the trillions around the clock whether we’re online or not, awake or sleeping. In this talk, Pack will describe vital behavioral strategies we can re-learn and re-purpose to leverage and focus upon to create virtuous feedback circles.

About Pack:
Pack Matthews is known in Columbia, Missouri primarily as a local musician, yoga instructor and piano tuner, and has recently added the moniker “inventor” to his credentials. His passions are numerous and leave him making hard choices to avoid becoming a jack of all trades. So far he’s keeping them focused on Jazz piano and bass while devoting most of his time to his start- up, mysoulseat.com. He particularly enjoys unearthing the depth of talented people here in Columbia.

TEDxCoMo, held April 6, 2013 at the historic Missouri Theatre in Columbia, Missouri, was produced by Keith Politte and Cale Sears. Event website: TEDxCoMo.org

How To Cool Down After Exercise

We learn at school that warming up before training or playing sport is vital, but cooling down is every bit as important. We are taught from childhood that warming up is a must in preparation for any exercise. It allows us to gear our muscles up for the strain we are about to place on them and prevent injury. More importantly, it steadily increases the heart rate and circulation, which loosens joints and increases blood flow to the muscles. These all help towards an effective workout.

But cooling down is as important as warming up. It prevents dizziness, helps return the heart rate back to normal and prevents chronic venous insufficiency (CVI). Also known as “blood pooling”, CVI occurs when the blood in blood vessels expands during prolonged exercise, making it difficult for it to return to the heart from the legs.

According to many health and fitness instructors, the total cool-down period should last three to 10 minutes, or until you are ready to stop. Areas to target depend on which part of the body you trained. For example, if you have been working your legs, you will need to do lower body stretches or a slow walk. There are many helpful tutorials online.

The best way to measure whether you have cooled down effectively is purely based on common sense – if you feel your heart rate has reduced, that’s enough. If you wear a heart rate monitor, that will also tell you once your heart rate has returned to normal. There is no research to prove stretching after a session will help reduce soreness, but if you feel it helps, there is no harm in it, do so – it is down to personal preference.

Cooling down methods, including foam rollers, a sports massage or dry needling are worth investigating. If you experience any pain when stretching, stop, and consult your doctor or a physio if the pain is there the next day, and, more importantly, warm up more thoroughly next time.

By:  Callum Nicholls

Callum Nicholls is a trainer at Third Space and Barry’s Bootcamp. Interview by Joti Birdi

Source: How to cool down after exercise

Calorie burn & more for this Fitness Blender Workout @ http://bit.ly/18rZ7TK Lose 16-24 lbs in 8 weeks with our free workout videos – find out how @ http://bit.ly/13EdZgX Follow Fitness Blender on Facebook @ http://on.fb.me/zDxh3R We just joined Instagram @ http://bit.ly/Rhulcj Note: All information provided by Fitness Blender is of a general nature and is furnished only for educational/entertainment purposes only.
No information is to be taken as medical or other health advice pertaining to any individual specific health or medical condition. You agree that use of this information is at your own risk and hold Fitness Blender harmless from any and all losses, liabilities, injuries or damages resulting from any and all claims.

Skipping Is The Best Exercise You Can Do To Become A Better Runner – Laura Hill

1.jpg

Most running training plans include cross-training sessions to increase aerobic fitness and strengthen muscles. Cross-training helps athletes run faster by increasing fitness, power and efficiency, and it’s also credited with reducing injuries and accelerating injury rehabilitation.

But if you want to really get your blood pumping and your muscles firing, try skipping.

According to the International Sports Conditioning Association, skipping can improve your speed, agility, power, endurance, balance and coordination, all of which are must-haves for running. Skipping works your calves, glutes and quads as well as your shoulders, chest, back and triceps from turning the rope.

Moving meditation

Personal trainer and presenter Lauren Vickers calls running her meditation in motion.

“I try to incorporate running into most of my workouts,” she says.

“My knees have endured many years of high heels, so I can’t run as far as I used to, but I love incorporating some short cardio burners in my outdoor training one to two times a week, with sprints and shuttle runs in between sets.”

2.jpg

Vickers is a big fan of skipping as a cross-training exercise for runners and anyone wanting a physical challenge.

“Skipping seems like a simple exercise, but it can quickly become extremely challenging,” says Vickers.

“While skipping is gentle on the body, it’s high in intensity. You can really tire yourself out skipping, and consistent skipping will help to improve your strength, endurance and coordination.”

Never skip it

In fact, an Arizona University study found that a 10-minute daily program of skipping is as good as a 30-minute daily program of jogging for improvement of cardiovascular efficiency.

Other research has shown that skipping can not only reduce tension but also raise energy levels. Subjects taking part in a study at Illinois University were monitored while skipping during a 60-minute workout, five-days a week, over ten-weeks. The results included greater leg and knee strength, an increase in calf size, better jumping ability, and faster running speed. Subjects also became more agile and flexible, and their hearts became stronger.

All-round exercises

Vickers loves skipping as a form of cross-training because it can be done anywhere. Vickers loves skipping as a form of cross-training because it can be done anywhere. Her own personal preference of rope is Unit Nine’s sweat plus pack.

3.jpg

“[It] includes a skipping rope, resistance bands, trigger ball and towel – making it the perfect on-the-go training kit to help me perform a skipping workout at home, the gym, work or at a hotel.”

Vickers says skipping helps runners get used to planting their feet directly underneath their body, and helps to reduce the length of time their feet touch the ground with each step.

“Skipping is a low-impact, effective way to build your running endurance and strengthen the muscles that you use while running without your joints bearing too much load. It also helps to build calf, ankle and foot strength,” adds Vickers.

Do it right

Like any other exercise, runners should warm-up for a skipping workout by getting the glutes and abdominal muscles firing. Give these three exercises a go:

Slide a short resistance band around your ankles and perform 20 crab walks forward and 20 backwards.

Place the resistance band above your knees, lie on your back with knees bent and perform 10 glute bridges.

Using a long resistance band, hold the band at tension with your arms shoulder width apart straight out in front of you. Brace your core and keeping the tension, move the band in halo motions clockwise first, then anti-clockwise for 10 repetitions in each direction.

Once warm, hop to these short skipping workouts:

Workout 1

Warm up for two minutes at an easy skipping pace, and then progress to five sets of interval skipping:

  • One minute easy pace
  • 30 seconds sprint pace
  • One minute side to side skipping
  • 30 seconds high knees skipping

4.jpg

Workout 2

Warm up for two minutes at an easy skipping pace, and then progress to eight rounds of tabata skipping:

  • 20 seconds sprint pace
  • 10 seconds rest
  • Rest for one minute and repeat the sequence one more time.

The goal of one day completing an ultra-marathon inspires running fanatic Laura Hill to clock up the kilometres each week. With a day job in the corporate world, Laura loves nothing more than lacing up her runners and hitting the pavement to clear her mind and challenge her body.

 

Your kindly Donations would be so effective in order to fulfill our future research and endeavors – Thank you
https://www.paypal.me/ahamidian

%d bloggers like this:
Skip to toolbar