Someone rightly said that “your body is your temple”, and it should be treated as such.
The foundation of which is nutrition, happiness, sleep and exercise. Though each of us is different, the basic requirement is the same albeit in different ratios.
To achieve a strong and flexible body all that’s required is intention and determination. Eating healthy and at regular intervals, being mentally and emotionally happy, getting adequate sleep teamed with regular exercising is a giant step towards achieving a satisfying life, says Isabel Rios who manages the beyond diet program.
Most of us, when we think of working out we immediately think of “gym”. If you are anything like me, mere thought of working the equipment will make you go “bah!”
Depending on your fitness goals, basic fitness can be easily achieved with “equipment free” workout, which can easily be done at home, in a park or at work place (not sure for how many of you it’ll workout) for that matter. And no, you won’t be required to twist yourself into a pretzel.
A few key points to be noted before you begin with your workout to achieve a fabulous body are to always begin with a warm-up, a brisk warm-up walk or bit of stretching will loosen the muscles making it easier to cope with the strain of the workout.
Secondly, keep the body well hydrated. Thirdly, never over-exert, pushing hard is good but pushing too hard will do the body more harm than good.
Now let’s get to the exercise forms.
Begin the routine with 30 minutes of Cardio to get the blood pumping in the heart and body. It not only improves blood circulation but it also burns off calories and is very effective for diabetes management. The many forms of cardio exercises are jogging, running, skipping, swimming, cycling, kick-boxing, Zumba to name a few.
Depending on what your body can take, you can always manipulate the intensity of the cardio exercises.
Push-ups are the oldest and most basic for of strengthening exercise, performed in a horizontal position, facing down and then using the arms and toes body is raised and lowered repetitively. Push- ups target the muscles of chest, arms and shoulders. It also helps strengthen the core muscles.
There are many variations of push-ups like diamond, wide-arm, clap push-ups and one armed to name a few.
Plank is a core strengthening exercise form that involves holding a position for extended period of time. It targets the abdomen, back and shoulders. The standard plank form involves holding a push-up position wherein the weight of the body rests on forearms, elbows and toes. While holding this position the neck, back, buttocks and legs should align in a line. Squeeze the glutes, engage the core and neutralize the neck and spine. And breathe.
There are many forms and variations of planks, of which some are forearm plank, knee plank and side plank.
Crunches is an isolation exercise for abdominal. It involves lying down on the floor, face-up, knees bent, with hands behind the neck. Basic movement involves rising up to meet your pelvis using the shoulders and abdominal muscles.
Strength of hand should not be used on neck to propel the shoulders forward as it could cause injury. Crunches burn fewer calories comparatively, but they help in improving muscle strength and flexibility.
The many variations of the crunch focus on different muscle groups in abdominal area. Some of these variations are reverse crunch, vertical leg crunch, long arm crunch, bicycle crunch and double crunch.
Squats focuses on working the lower body. It works all the major muscle groups of buttocks, hips and thighs. One of the most versatile exercise forms, it’s fairly simple to execute as it involves the motion that our body often uses in daily life.
Stand with your feet hip width apart, engage the abdominal muscles and slowly lower the upper body as if you were going to sit on a chair. Stop and hold the position when your thighs are parallel to the floor.
After holding this position for few seconds press down on your heels and slowly rise back to standing position. This exercise form tones the legs, tightens the butts, improves flexibility, strengthens the core and with a few variations and additions of weights it also works the upper body.
With these five basic exercise forms anyone can improve their body fitness, stamina and flexibility with spending a single dime on expensive memberships or buying snazzy equipment.
This teamed with nutritional diet and emotional and mental health that dream body will no longer be a dream. Be happy in your skin and your body will thank you for it.