There is a complete myth spread Around that an effective workout is only possible at gyms or fitness centers. Gyms or fitness centers provide us a platform to attain numerous forms of training, a positive environment that pushes us to keep moving and engage in exercise. there are various people who can’t manage or cope up with time for fitness as visiting gyms will take almost 2 hours of their day. what will theY do?
Performing workouts at home using bodyweight as resistance is one of the best ways to incorporate into fitness without losing 1 extra hour of time. A quality workout can be achieved at home itself by following a proper workout plan consisting of the Universal Standard of Exercise Protocol.
The epidemic is spreading and increasing every day, few people are afraid to visit gyms and few of them are in quarantine and containment zones which are making them out of access from gyms and Fitness Centres.
There is nothing to worry about. Since already mentioned above, a quality and effective workout can be done at home too. it will require no equipment to start your training.
Here is a list that you would require during workout:
- A 10/10 spacious area
- A yoga mat if possible
- Workout shoes and sports wears
- Hydration drink (like electrolytes)
- Hand towel
- A laptop or mobile with bluetooth earbuds (if going for online Virtual Training)
- A Stopwatch
how to start an effective workout plan? here are the criteria.
Start with an effective warm-up session in low intensity – moderate to raise the core temperature of the body, proper transportation of oxygen into the cells and muscles. the time will be a maximum of 10 minutes.
List are the names of a few of the exercises that can be performed as a Warm-Up.
Jumping Jack | High Knees | Vertical jump | split jack | Lateral hops | Jogg and jump | lateral shuffle and reach | Toe touch and back reach
After the Warm-up, the next step is joint Mobilisation. Every joint has a particular movement pattern in which it is designed to move. it is done in order to increase the fluidity of the joint, to increase the range of motion, and make the movement easy and injury-free.
Now comes the workout. The workout will last for almost 40 mins. The workout can be targeting the following elements: Cardio ConditioningBodyweight Muscle ConditioningCore Conditioning Dynamic Yoga Relative Strength Training
Sharing a few home workout exercises for everyone to stay fit and active. Push-ups | Bench Dips | Squats | Lunges | Sumo Squats | Hindu push-ups | Hip tap pushup | Push to plank | Pull ups| Chinups | parallel dips | split squats | box jumps | diamond pushups | candlestick roll | Mountain Climbers | lateral Mountain Climber | Burpees | Crunches | Leg raises | Plank Hold | Plank and hip raises | Side Planks | Superman, etc.
(The best thing one can do to attain a workout program is by consulting a fitness professional or an expert or a coach)
Then after the workout, it’s time to bring the heart rate close to normal. the cooldown will be comprised of some small and light intensity activity such as walking, cycling, or bodyweight exercises like cat camel, bird dog, dynamic cobra to child pose.
Now, after a cooldown, it’s time to end the session with full-body active stretching. Each stretch is meant to be behold for 10-15 seconds. Stretching not only increases the elasticity of the muscle but will also increase the blood flow into the muscles.
If you have any pre-existing health issues or injuries, do consult your physician before starting any exercise routine.
