Lose Weight with these 7 Basic Workouts
Lose Weight with these Basic Workouts
Lately, a lot of people have become conscious about their health. Suddenly, almost everyone is concerned about the food that they eat, their sports, and other activities they do to keep an active lifestyle. Some even consult their doctors about what can help their body fight the effects of aging like testosterone replacement therapy, detoxification, and more.
If you’re just about to begin living the healthy life, don’t worry about what you need to do first. Here we’ve listed some of the basic workouts you can do in your own time, in your own home.
Walking is one of the best ways to start your fitness program. But even if this is a simple exercise, you should give your body, specifically your muscles and cardiovascular system, time to adapt to the exercise. People usually do an interval cardiovascular workout that involves walking and jogging, appropriately called “Wogging”. What you can do is to brisk walk for about 5 minutes, and do that for a couple of days. And then gradually increase your time while introducing jogging. You can brisk walk for 5 minutes, and then do a jog for about 2-3 minutes. They call this an interval exercise and it helps boost your endurance and make exercise fun.
Push-ups can help strengthen your upper body which includes your shoulders, chest, and triceps. It can also strengthen your abdominal muscles. This is a classic exercise that’s always been incorporated in fitness programs for both beginners and athletes. However simple the workout is, there’s lots of variations of push-ups you can do that can target specific parts of the body. For beginners you may start with extending your arms slightly more than shoulder width, grab a handhold that can’t be moved easily if you want, then bend your elbows until your chest reaches the floor, and keep your back and legs straight, and then push yourself up by fully extending your arms.
Squat exercises work the whole body. It uses the largest muscle group in your body like the thigh muscles and your gluteals. Squatting is an up and down motion, kind of like getting up from a chair. You bend your knees while keeping your back straight. Make sure to avoid knee and back pain when you do squat exercises. When you squat, your knees should be pushed out, in line with your feet. As you’re going down, make sure your hips reach below your knees, and keep your lower back neutral.
Just like squats, lunges exercise your thigh muscles, gluteals, but also your leg muscles to improve your balance. And also like squatting, you need to do them properly to avoid any joint pain. Push your shoulders back, and keep your upper body straight. Step forward with one leg, and then lower your hips until your knees are both bent at a 90-degree angle. Your heels should be taking the weight when you push back up, so keep your front knee directly above your ankle so it’s not pushed far, and the other knee should not touch the floor.
Abdominal crunches is one of the best ways to strengthen the core, it works the external and internal obliques, the pectorals major, and the transverse abdominals. You can do this lying flat on your back, or if you have back problems, you may do this on a gym ball. Bend your knees and your feet can either be flat on the floor or not touching the floor at all. Raise your shoulders at least 4 inches off of the floor and make sure that your lower back doesn’t arch. Arching your back might actually weaken your abdominal muscles, so make sure that your lower back stays flat.
Burpees is the recent craze, and however difficult it can be, people just can’t seem to get enough of it. It’s one of the most effective exercises which is why HIIT workouts and even CrossFit incorporate burpees in their fitness programs. To do burpees, stand straight, then go into a squat position and place your hands on the floor in front of you. It is imperative that you squat and not bend over when placing your hands on the floor so that you won’t hurt your back. And then kick your feet back so you’re in a push-up position, and then lower your chest. Go back to the squat position as fast you can, and then jump as high as you can.
The great thing about arm circles is you can do it anywhere, even during work. Extend your arms on either side of your body and slowly move your arms in circles. Once your arms are used to it, you can pick up the pace for a more intense arm exercise. Arm circles exercises, tones, and stretches the muscles of your arms and shoulders.
Daily exercises and proper diet can definitely jump start a healthy lifestyle. Follow these workouts and you will surely be on your way to a new and healthier you.
Randolph Hoover and his family were originally from San Diego California but he is currently studying Business Administration in Umea University in Sweden. Aside from being a student, He also helps his parents with their home maintenance business in their home in Umea. He is also one of the marketing guy for Genemedics.