We hear more and more about the importance of breaking a sedentary lifestyle and excuses are no longer enough to avoid it, whether it’s the gym or an exercise routine to do at home.
Of course, on your own it takes much more discipline and dedication to not miss the days scheduled for physical activity, but it’s not impossible when you do it with good intentions and pleasure.
The secret is to find exercises that you find easy and want to do, but without neglecting to work all areas of the body, ensuring general care for your health.
Also remember to make an effort to maintain a healthy diet, preparing a healthy shopping list , which contains foods and drinks rich in vitamins, gaining benefits to make your days more full of energy and energy.
A exercising at home does a good deal greater than just deal with your body: it’s a manner to take care of your thoughts, relieving tension, tension, strain and producing extra well-being.
Home Workout Kit
To inspire your routine, it’s important to have the right items and accessories. They’ll encourage you to put your workout look and body into action.
Don’t know what to buy to train at home? No problem!
What is essential for a home workout?
Appropriate clothing
It is critical to put on lightweight, knitted garb that permits your frame to transport effectively. Some examples are knitted skirts, shorts, leggings, t-shirts or tops.
Ideal footwear
You may have asked yourself: can you work out barefoot at home? The answer is “no”. The right shoes for exercising at home are just as important as the best shoes for running outside, for example.
After all, it is going that will help you carry out sports activities greater correctly, similarly to reducing the impact on your joints, stopping accidents that could have an effect on no longer high-quality the progress of your sporting occasions, but also smooth every day sports activities.
Exercise accessories
You can buy a yoga mat or a fitness mat to help with exercises that require support from the floor, avoiding contact with the cold floor and also performing the activity more comfortably.
If you want to increase your training level, you can also buy small weights and ankle weights, using them as soon as you notice that the exercises no longer require as much effort, keeping your body in constant evolution.
Prepare the water, either in a bottle or a jug with a glass, a towel and let’s get started!
How to set up a workout at home
There are five things you should consider when creating your workout. No matter what exercises you include, the focus is the same, based on your current physical condition, right?
1. The exercises
First, create a list of exercises that you know or want to learn to include in your workouts. Start slowly: 3 to 5 different exercises, always remembering that each one has more than one session. Little by little, include different types of exercises to do at home .
2. Time
Each exercise session should last at least 30 seconds, as this pattern will allow your heart to maintain an ideal heart rate that is high enough without exceeding its limits. With 3 sessions, you will do 90 seconds per exercise, and you can initially set aside 20 minutes to 1 hour per day to train.
3. The pause
Take a 10-second break between each physical activity on your schedule. If you have a heart condition, you should increase this time to 20 seconds or more until your blood pressure is reduced.
4. The session
The ideal is to perform three sessions of an average of 2 to 3 minutes each. Initially, the complete session of a single exercise should last between 8 to 12 minutes, including breaks.
5. Stretching
It’s essential to stretch before training so that your body is prepared through warming up to the physical load it will have to endure, and after training, with the intention of slowly returning the body to its normal temperature, thus cooling down.
Popular exercises to include in your home workout playlist
Squat
Standing, keep your legs shoulder-width apart and your arms stretched out straight in front of your body.
Bend your knees to perform the squat, until they are aligned with the tips of your feet.
Keep your spine straight and your butt sticking out. Put all your body weight on your heels and repeat this activity 15 times per session.
Punchinello
Stand up straight with your feet together and your hands stretched out at your sides.
To begin the exercise, jump with your legs shoulder-width apart and raise your arms, with your palms facing inwards, as if you were going to clap your hands.
Return to the starting position when your feet are together again and do this typical jumping jack movement again for 1 minute.
Board
Place your forearms on the floor, maintaining your elbows shoulder-width apart. Raise your hips until your frame is immediately.
Hold the position for 20 to 30 seconds.
Isometric chair
Place your back and butt against the wall, with your feet inches in front of you, so that you are bending your knees 90 degrees, as if you are sitting in an imaginary chair.
Sustain for at least 30 seconds.
Push-up
Lie on your tummy, with your hands holding up your body, and space the distance between your arms about shoulder-width apart.
Go down so that your elbows achieve a 90-degree angle while moving up and down.
Try to repeat the movement up to 10 times per session.