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Busy Schedule, No time for Gym: Get the best workout @ Home

To be very frank, people sit more than ever before – at work, at school, even at play and that is a dangerous behavior.

A good dose of simple exercise is a perfect prescription for good health, but many people still dont show up to gym because of many valid reasons, time, money, health issue etc..

Key terms to understand for Working out at home:

  1. A cardiovascular (aerobic) workout: If you're a beginner, aim for 30 minutes of cardiovascular exercise at least three times a week, and 20 to 30 minutes of strength work three times a week. Be sure your strength workout covers all major muscle groups, in your upper body, lower body, abdominals and back. Shoot for three sets of 10-15 repetitions of each strength exercise.No matter what type of exercise you do, be sure to start slowly and gradually increase your workout time and intensity. Focus on the muscles that you think you should be working, see if you feel it there. If you're working your abs and you feel it in your neck, then it's not right.

  2. A warm up : A warm-up could be an easy walk outside or a biking. For the cardiovascular portion, walk or pedal faster, do step aerobics watching you tube video, or jump rope -- whatever you enjoy that gets your heart rate up.

  3. Resistance (strength-building) exercises: The resistance portion can be as simple as squats, push-ups and abdominal crunches. Or you could work with small dumbbells, a weights.

  4. Flexibility moves: Increase your flexibility with floor stretches, Yoga.

  5. A cool down: Take time to relax and have a good sleep. Hydrate yourself, means drink atleast 5 liters of water everyday.

Logic to understand:

Better your metabolism, better your health and body shape is. Whatever you eat will be digested properly. If body’s metabolic rate go to sleep, the muscles stop moving all together and the heart slows. Then, the body's calorie-burning rate plummets to about one calorie per minute -- a third of what it would be if you were walking. Fat and cholesterol levels rise too.

Working out at home has obvious advantages. But there are obstacles, too: distractions from the phone, the kids, the dog, the Internet and the refrigerator can derail a workout. And that's if you can get started in the first place. When you're at home, it's easy to find something else that needs to be done.

A good way to stay motivated and avoid distractions, the experts say, is to exercise early in the day. Morning exercisers are more likely to stick with their workouts. People who are lean, even who don't go to the gym, move about two and a quarter hours a day more than people with obesity, those individuals are finding the opportunities to walk to the trashcan, to walk down to shop, whatever it may be.

Helpful tips for home exercisers:

  • Challenge yourself and find an exercise partner. You'll be less likely to find excuses when you've arranged to work out with a friend.

  • Schedule your workouts.

  • Track your Progress, which will help you to inspire.

  • Set a goals for yourself.

All the best, Cheers…

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