As many of you know, Ahnjel and me, love to workout, or do physical activity, or regular exercise …..a lot! We have a gym at our home and we train at other places at times to keep us at fitness levels that are good for our body, blood pressure, and muscle groups. The benefits of regular exercising and aerobic activity are staying healthy on many fronts. It has been shown by many national institutes that doing regular physical movement will help mild to moderate depression. It seems to reduce the possibility of cancer. Exercise has benefits to the heart, mental health, and weight loss. Exercise will help you lose weight which will reduce the bad cholesterol that can cause heart disease. Improves the ability to not make a plaque in the arteries. Helps with sleep issues. Improves the mind. In fact, it was found that the mind is. Like a muscle and exercise reduces brain shrinkage as we age.
What’s great, is that you don’t have to be out there every day for hours at a time to reap the benefits of exercise. But(!), you do have to do something! Well, what does that mean? The minimum is about 20 minutes of consistent movement 3days a week. Walking, jogging, swimming, weight lifting, biking/spinning, skipping rope, bodyweight movements, aerobic exercise are things that can help get and keep you fit. And you’d ideally keep your heart rate up (make sure you’ve checked with your doctor that you’re ok to workout) 50-60% of your max training rate. To figure subtract your age from 220 and then multiply by .50 or .60. For example, 220-62=158 (that’s a max heart rate). Now 158x.60=94/95 beats per minute. This should be a rate that you can train but hold a conversation with someone. And of course these days there are a million apps on your phone to do that AND give you a training program.
But things like gardening, housework, climbing stairs, parking farther away from the store, walking to the store, can be very beneficial since it is also an exercise but in a moderate intensity. And of course, playing a sport or sports are effective and perhaps keep you from getting bored. THE most important thing is to do something.
And don’t forget Ahnjel and I can help give ideas on what to do as well for fitness and rehabilitation.
The bottom line moves to be healthy, and most importantly have fun!!!
We all know that the Pandemic Corona Virus causes us to stay at home and prevent us from doing the usual routines that we usually do outside. One of these is exercising outside, we can’t do jogging outside, go to the gym or yoga classes, biking, walking or trekking, and many more that involves leaving our houses.
Ahnjel and I love to do any type of exercise outside and do outside house activities, but due to the Corona Virus, we can’t leave the house. However, it doesn’t stop us from doing what we love which is exercise, and these are some of the exercise routines that you can definitely do at home!
Low down your body into a press-up or push up position, then make sure that your hands are placed wide apart and your back is flat, if your position is correct it will make a straight line from your head to your heels. If you are in position, lower your body until your chest is an inch from the floor then with full force drive up until your arms are fully extended.
This exercise uses multiple groups of muscle and it will help strength training the joints on your shoulders.
Get a jumping rope or if you don’t have one, any rope that has enough lenght that will make you comfortable on doing it will do. Use your wrists to flick the rope around your body, and rythmycally jump over as the rope hits the ground. Starts with the basic jumps and once you get the rythm try to make your movement more intense.
It can be an effecient form of cardio. Study shows that by doing 10 minutes a day of jumping rope is equivalent to 30 minutes of jogging!
Starts from standing position, then squat down to the point that both of your thighs are reaching the floor and place both of your palms on the floow. From that position, try to kick your feet as far as you can still keeping your arms extended. Once your feet land, jump them towards your hands, then jump to the air. Once you land, immediately do the same process
Burpees is one of the perfect exercise routines if you want to burn fats without using any equipment.
Remember the press-up position? It is almost the same but instead of pulling up your body, rest on your forearms and hold your position. Make sure that your back is straight, firm and your abs are tense. Hold your position without allowing your hips to sag.
If you want to have a flat 6-pack abs, planking is the best exercise for your core.
Bent your knees at 90-degree angle while lying flat on your back. Place both of your hands in the back of your head. As you lifting your shoulders a few inches off the floor, push your back lower into the floor and make sure it stays contact with the ground all the times. Tense your core hard at the top point of each movement, do the same process from the beginning.
This is a must-do if you want to start forming your abs. By lifting both of your legs, you are placing an extra weight on your stomach muscles and it will reduce the momentum that could make the routin easier.