Want to see the form. But can not join a gym - it is too expensive, there is no practice gym for you, or maybe you're just the independent type. Or maybe you are a member of a gym, but his schedule was too managed to escape.
This will leave to work at home. But you really can get a
great workout without leaving home?
Absolutely, says Kevin Steele, Ph.D., exercise physiologist
and vice-president of 24 Hour Fitness Center.
"In today's world, the truth is that people are still
not time to go to a day center," he said. "And consistency is the
key."
Believe it or not, says Steele, 24 Hour Fitness, which
encourages people to exercise both at home and in the gym. Thus, they are more
likely to adopt relevance as a lifestyle. "The key is to do something,
somewhere, once," he said.
Steele and other fitness experts say there is a need for
much effort and money to design an effective home exercise program. Things like
baling, weights, exercise bands or tubing and a push-up bar is an inexpensive
way to create a routine that works all the major muscle groups.
But even without the support or machine, you can build
muscle and burn calories.
"If someone wants to start, it can take a brisk walk,
then sit-ups and push-ups," said Richard Weil, M.Ed., CDE, an exercise
physiologist and clinical WebMD Weight loss consultant .
The 5 Elements Fitness
According to Steele, an effective training program has five
parts, all of which can be done at home:
Heating.
A cardiovascular exercise (aerobic).
Resistance (strength building) training.
Flexibility is moving.
A cooldown
Warming can be outside or on a treadmill, or a slow speed on
a stationary bike in a walk. For cardiovascular hand, walk or cycle faster,
aerobics with a video, or jump rope - whatever you like that gets your heart
rate.
Part of the resistance can be as simple as squats, push-ups
and crunches. Or you can work with small weights, a weight bar, strips or
tubes.
The 5 elements of fitness continues ...
Increase your flexibility on the floor or yoga poses. And
the cooldown should correspond to warming, says Steele - "cardiovascular
work at low levels of heart rate to a resting state."
You can work force in the same training as their aerobic
work, or separately. Just be sure to heat and cool each time you train.
If you are short of time in a day, increase the intensity of
your workout, says Tony Swain, MS, fitness director of the East Bank Club in
Chicago. Instead of its 45 minutes longer than usual stationary bike, choose a
more difficult 25 minutes and really push the program. Choose the foot of the
hill in your neighborhood, or running rather than walking.
You can speed up your workout compound exercises of the
workforce - those who work more than one muscle group at a time.
For example, do squats (with or without weights) works the
quadriceps, hamstrings, glutes and calves. Pushups involve pectorals, deltoids,
triceps, biceps - including the stomach and upper back.
If you are not the kind of education to create
oneself, there are many fitness video - which offers everything from kickboxing
to Pilates stomach. You can find them at local bookstores and discount stores
or online. Make sure you choose one that is appropriate for your fitness