Exercise is necessary to keep you in shape and optimize your health. But what exercise works for which part of the body and what physical activity regime you should follow to tone every inch of your body are essential questions.
If you are unaware of those exercises, don’t worry; we have your back. You can develop your fitness regime by including the below-mentioned exercises to ensure you stay healthy and in shape.
These exercises improve muscle strength, bone health, balance, and endurance. So, without further ado, let us get straight to the topic.
Cardio exercises are activities that include rhythmic movements. These exercises aim to get you to your targeted heart rate zone. Cardio is an umbrella term, so many activities, such as marching in place, aerobics, cycling, swimming, running, etc., are covered under this term.
It is important to mention that many house chores such as raking leaves, mowing the lawn, cleaning the windows, mopping the floors, etc., give you the same benefits as the exercises mentioned above. If you are not into cardio exercises, you can do these chores to get not exactly the same, but somewhat similar results.
An important aspect of getting the desired exercise results is having all the exercise accessories ready. For instance, depending on exercise type, you must have elbow support, knee support, boxing hand wraps, compression shorts, leggings, etc.
Always buy these accessories from reliable stores such as Physiflex, as low-quality workout garments can cause rashes when they don’t absorb sweat. Products available at Physiflex are of high quality, and you won’t find any problem with them whatsoever.
Now, let’s look at the details of some of the cardio exercises you can do at home.
- Marching in place
Marching in place is like walking but without covering any distance. This exercise increases the heart rate, which makes it an excellent activity for single cardio or warm-up.
- Jogging in place
If you can’t go out for jogging, you can “jog in place” to have the same effects as outdoor jogging. It gets your heart pumping and lets you inhale more oxygen. This is an excellent beginner exercise. To perform this exercise, bounce lightly from one foot to the other and swing the arm from side to side.
- Squat jumps
Squat jumps are one way to increase the intensity of your exercise and simultaneously work on calves, hamstrings, quadriceps, and glutes.
How to get started?
Make sure you have a dedicated schedule to start and end the exercise session so you can do it daily without compromising your professional and personal duties.
Begin your workout regime with a 5 to 10 minutes long warm-up session to increase your heart rate gradually. You can do light exercises, at first, such as walking, and then move towards intense ones, for instance, incline, resistance, or both. Never go for intense exercises from the get-go. Do this for 20-30 minutes or as long as possible. The goal is to get yourself out of your comfort zone.
After that, gradually reduce the intensity of your exercise and end your session with a cool down and stretch.
As you get into your cardio exercise regime, gradually increase the duration and intensity of your exercise until you can do it continuously for thirty minutes every day. Add different activities to target different muscle sets.
Apart from cardio, you can perform strength training to move all your major muscles. The American College of Sports Medicine recommends adding two resistance training sessions to your weekly workout.
Strength training exercises include pushups, side step squats, chest flies, lunges, triceps extensions, overhead dumbbell presses, burpees, etc.
It is considered the most essential of all exercises and is included in almost all training programs. Squats are always recommended because this affects most parts of your muscle, with more effect on the core and larger lower body muscles. The more motor units and body mass engaged in one exercise, the better it is for fat burning and toning down your body.
Pushups are one of the most basic exercises and the easiest one too. It is also a highly effective strength training exercise because of the number of muscles it involves. Pushups are primarily an upper body exercise, but since you are in a high plank position, you can also engage your legs and use them for stability. It uses the body’s weight as resistance.
Putting the balance of your body to the test is an important part of your exercise regime. Lunges challenge your body’s balance, improve movement, and increase the strength of your glutes and legs.
- Biceps curls
This upper body exercise targets the muscles in the upper arms. It develops the functional strength needed to carry heavy objects around the house or at your workplace.
How to get started?
Opt for exercises focusing on the major muscle groups, including the chest, back, lower body, shoulders, biceps, triceps, and abs.
If this is your first time doing workout sessions, do one set of fifteen reps for each activity. Choose weights that you can manage through 15 reps. Make the last rep harder, but not impossible.
Repeat your strength workout session two to three times a week and rest one day in between.
Gradually increase the intensity of each activity by adding more sets (until you are doing three sets of each exercise). You can also try heavier weights, new exercises, or increase the number of reps in each session.
It is not only essential but recommended to make exercise a part of your daily routine as it will help you get in shape and you can live a healthy life. You don’t have to start an intense workout from the get-go; start slowly, do mild workout sessions and gradually move to the intense workout sessions. This strategy will help you remain committed to your exercise regime.
You can also hire a professional trainer to motivate and help you get in shape if you cannot do workout sessions independently.
Hope you enjoyed the article and learned about the exercises that can tone every inch of your body.