If you are stuck and home gaining weight, now might be a good time to take action. According to a recent survey, the world is expected to experience a new wave of obesity and health issues due to unusual sleep and eating patterns during the pandemic. Where most of us are already familiar with the gym routine and the way we have been attending the workout session in our local gyms, there are so many of us who have never worked out on our own.
Most people avoid workout because, unknowingly, they had chosen to live a healthy lifestyle, i.e., walking to the bus station and taking stairs on a daily basis. With the lockdown, most people have to work from home, which means they no longer need to walk to their workplaces, so they sit at home without doing anything. To further add to their misery, online shopping apps and food chains are providing food right at the doorstep, which obviously means skipping the usual grocery runs to the superstores.
All in all, this is havoc for people who were once health-conscious. For the beginners who have never experienced a proper workout routine, things are quite challenging to handle now; they are looking for ways to workout at home. To help the beginners, we have sorted out a small guide that can help them with formulating an easy schedule for the workout routine that they can follow at home. For all these exercises you don’t need any equipment, you can just get into your active wear and you are ready to start working out.
Start with the Warm-Up
Warm-up exercise can help you prepare your body and minimize the risk of any possible damage or injury. For people who do not want to start with a warm-up exercise, starching exercises can also help. Even if you are taking a gym class, you will see your instructor starting with warm-up exercises that consist of various yoga and stretching poses.
Collectively, this will help you with resuming the flexibility that your muscles have lost over the years. Our muscles must have some flexibility so they can support us to attain the natural exercises posture that we might not be able to achieve otherwise.
Usually, if we go without good stretching exercises for quite a long, our muscles lose flexibility, and to retain it back, you can use either static stretching exercises or dynamic stretching exercises. No matter what kind of exercises you want to use, make sure you must start your daily exercise routine with 5-10 minutes of stretching.
Burn Some Calories
Right after your warm-up exercises, your body is ready to start the actual exercise plan; you can start with a plank, crunches, and Russian twist if you want to work on your abs. However, we would recommend you to start with something that can help you exercise with all the muscles in your body, so your body develops in a good proportion.
Starting from the upper body, you must also do chin-ups and bench press, so you get good biceps and triceps. Apart from this, skipping out on the leg workout can also become an issue. Although it is advised to divide your workout routine according to everyday goals, start with abs, then move to shoulders and forearms, and then train your legs. This way, you can spread your workout routine over the course of four to five days, and for the rest of the days, you can let your body recover from the fatigue.
Time division is another essential step; no matter what exercise you want to start with, make sure you start with preparing your body via warm-up. Once your body is ready, then move to the second exercise; this will make the exercises process effortless and pain-free. If your muscles are strained and tight, there is a high chance of you getting injured, and in the case of exercises-based injury, there is no blood, which only makes it difficult to detect. In short, dividing time will save the hassle of damage, apart from warm-up you also need a relaxing time so you can help your body relax a lot.
Take Help from Online Videos
Online videos are a great way to help you understand the division of the exercises, and you can easily schedule up your exercise plan on the basis of your understanding and division. In short, you will be working a great deal without even putting in so much effort. As you will see the progress on your overall workout process, you will eventually be understanding how much work you need more and how you need to edit your overall schedule as well.
End with the Meditation
Ending with medication is optional, but it can definitely help you in calming down and feeling better. Usually, people work out and then rush to take a shower or sit under the air conditioner or fan, which is not advised. With mediation, you are helping your body to calm down, and this will also help you return back to your normal body temperature and heartbeat.