We might probably have been aiming for that ideal body for quite some time now, but don’t have the motivation and discipline to do so, I’m telling you this is the right time to get that dream body and be fit. Even if we are experiencing this nightmarish COVID-19 outbreak, now, more than ever, is the time to exercise and be healthy. Some gyms might not be open by now, but that’s not an excuse not to start working-out.
Inactivity is one of the reasons why people gain weight. That’s why exercising is vital to your fast metabolism and burning of calories. Exercise has a lot of physical, mental and overall well-being benefits. You’re not just trying to lose weight, but working out also helps in reducing the chances of acquiring chronic illnesses and also regulating your mood. Physical activities like working-out help in strengthening your bones and muscle mass. These exercises help in burning your calories, strengthen your stamina, put you in a good mood through endorphins, and create a healthy and satisfying lifestyle.
Make sure you do warm-up exercises first before you proceed with your workout. Before commiting to fully working out, make sure to consult a health or fitness instructor to know the best work-out for you. You can’t achieve that ideal body overnight, so go easy on yourself until you gradually learn the best exercise suited for you. The best combo exercise to reduce those unwanted and unhealthy fats are the combination of cardio, core-work, and strength and having fun working-out.
Cardio exercise is any physical movement that increases your heart rate. Your heart is a muscle and it needs strengthening to pump oxygen in the cells, thus burning the fats and calories. But you have to have at least 30 minutes to an hour cardio exercises for 3x – 4x times a week.
Some heart pounding work-outs are as follow:
Walking is one of the easiest, convenient, and safest ways to burn calories. For starters, walking at a moderate pace for at least 30 minutes a day could help burn 160 – 180 calories. Take a stroll at the park, or walk your dogs. You can gradually increase the time and frequency of your walk as you become more fit.
2. Jumping Rope
Jumping rope isn’t just what we used to play in grade school, but it is definitely a good cardio exercise, burning about at least 220 calories per 20 minutes. It looks easy and fun. It can be done with different variations such as jumping on one foot, alternating feet, crossing the feet and other tricks you have under your sleeves. For beginners, alternate jumping with from 10-30 seconds. Gradually work up to longer jumping sessions.
3. Jumping Jacks
Did you ever do something bad in your PE class in high school you’d have at least 10 jumping jacks and as a disciplinary action? Jumping jacks are not just for the disciplinary action but also a good physical exercise. Jumping jacks burn for at least 100 calories in 10 minutes and no special equipment is needed except for your shoes and work-out clothes.
4. High Intensity Interval Training (HIIT)
High Intensity Interval Training (HIIT) involves integrated high-intensity cardio and strength exercises with short periods of recovery. It includes short burst of repetitive workouts 4-6 times more than the usual workout. You can choose a physical activity like biking, running, jumping or whatever it is you prefer. A HIIT workout ranges from 10-30 minutes. It has a lot of maximal benefits even in a minimal time. It is one of the most effective exercises that help you burn calories. HIIT do not just make your heart pound but it also increases your metabolism. An example of HIIT is when you sprint for 15 seconds, then walk or jog at a slow pace for 1-2 minutes, then repeat the sprinting for 10-20 minutes.
5. Dancing / Zumba
If you think that those physical activities are too much for you, well you can just get physical, right? Some alternative movements are dancing, moving your hips to rythm, shaking off-that belly fats through Zumba or belly dance activities. You can incorporate dancing with exercise too.
6. Sports game
If you are an athletic person, you can try swimming, cycling, kickboxing to help you burn calories. These are workout activities using all parts of your body.
Your core is the center of all the movements. Core workouts do not just involve abdominal muscles but also include your back and pelvis muscles. These muscles are your rectus abdominis or your drooling ‘six packs’, transverse abdominis or your the internal core muscle that wraps around your spine and sides that help stabilizes your pelvis; erector spinae or the lower muscles behind your lower back or your trunk, and the internal and external obliques that let you rotate or bend your trunks. Core exercises affect your stability, posture, and balance. Some other benefits of core-workouts can reduce back pains, improve athletic performances, and develop functional fitness in having a healthy lifestyle.
Some examples of the core-strength exercises are as follow:
Crunches are classic core-strengthening workouts. It helps in decreasing the chances of your back pain.
Planking strengthens the arms, backs, glutes, legs, and shoulders. It supports proper posture and balance. If you are just a beginner, you can start first with 20 seconds and you can increase it gradually as you get the hang of it. Some say that time slows down if you are planking.
Squats build endurance, power, and strength in the lower body part. It is also known for making your butts and hips firm and fuller.
Push ups strengthen your arms, chest, core, and shoulders. Push-ups are assessments of your overall fitness.
Strength exercise or weight training or resistance training plays an important part in a fitness routine. Strength exercises make you stronger and build muscle endurance by increasing your bone density and improving bone health. It also helps with balance and coordination. Some core exercises and strength exercises are mixed.
Some examples of strength-exercises are as follow:
1. Weight lifting
– It is common to see dumb bells, bar bells, and kettle bells in gyms. But since there is a pandemic around, it’s a bonus for you if you have it at home. You can squat with your dumb bells to strenghten your muscles and core. Start with a few more weights, then you can add some more in the long run.
2. Battle Ropes
You probably remember jumping ropes to be part of your childhood. Now, it’s battle ropes for the adult version. These are heavy and supersized ropes which add resistance to work on your muscles. Battle ropes strengthen your abs, arms, and shoulders, engage your legs, and a power work-out all in one go. It also helps in building strength as you burn calories. You might do each exercise for 10 minutes, for example, or do waves alone for a full 20 minutes.
Yoga is an exercise that strengthens your body and your mind. Yoga has been known for so long for a flexibility exercise, but yoga can also strengthen most of your muscles, if you make sure to practice the proper and accessible postures. The beautiful thing about yoga is that if you have a little time and a little space, you can gain a lot of flexibility and strength.
The ultimate decision to get into better physical condition is yours. You can use some or all of these exercises in your daily regiments. It will require you to go to a gym everyday of your life. But it will require you to get started and stay consistent in your workouts. If you want to give your fat burning regiment a boost I recommend you try what my teammates are using to get consistent results and to feel great.