Unless you are a die-hard fitness freak, you are bound to skip your exercise regimes.
With many of you residing in tiny homes, HealthyDunia.com talks to Reema Sarin, Founder BOLLYFIT and finds highlights workouts for small spaces.
Blame laziness or detachment towards workouts, you are always ready with 101 excuses to not sweat it out! While majority of the training requires an open region or a spacious room, maintaining a toned body within a limited area is almost a challenge.
When someone works full time, takes care of children, or has other important responsibilities, it is often difficult to fit exercise into the daily routine. Despite this fact, there are ways to schedule exercise into a busy life.
“Another way to squeeze exercise into a busy schedule is to sneak snippets of physical activity into the day. For example, parking the car further away from the store is an excellent way to walk more. Other options include walking to nearby stores to get shopping done. Instead of using elevators all of the time, make an effort to take the stairs. Walking up stairs is a good way to fit in some exercise while at work or taking care of errands around town,” added Ms. Reema Sarin, Fitness Expert and Founder, Bollyfit.
While deciding your abode may depend on your budget, choosing to utilize the available spaces to have a toned body is entirely up to your wish and determination. Slight creative thinking and smart planning is all that you require. Here are eight workouts for small spaces:
Bicep curls: Weight training exercises targeting your biceps are the best when it comes to workouts in restricted spaces. It can be done with dumb-bells, barbells, cable machine, bicep curling machines etc. You can incorporate a variation of bicep curls for better results, which is called hammer curls.
Indoor cycling: For this you just need a corner! Let your love for cycling in open roads by setting up a bike in your home. Indoor cycling builds cardiovascular endurance, strengthens heart, improves mood and stimulate mind & body. Today indoor cycling has become very popular for its convenience and benefits.
Pull ups: You need a strong bar to do your back pulls. The usual motion involved in pull up is that your body is suspended by your arms while your hands are gripping a fixed bar. You then pull your body up using your arms until your head gets to be higher than your hands and your elbows are bent. A properly executed pull up relies on not swinging your body at all, but depends on solely your upper body power. Installing a pull up bar in your room can encourage you to get into the mood to exercise.
Dumb-bells: No you do not have to buy the full set – adjustable dumbbells can be the safest way to exercise in small spaces. They are smart and more durable. Adjustable dumbbells can be used for an extraordinarily wide variety of exercises. Unlike a single exercise machine, which is designed typically for one or a small number of purposes, adjustable dumbbells can be put to use in workouts for all different parts of the body.
Skipping rope: Also known as the jump rope, this is the most convenient workout. All that you need is enough space above your head to swing the rope and practice jumping. A favorite among the sportsperson, jump rope requires coordination, timing, balance, shoulder endurance and core stability. It helps to tone your muscles, increase cardiovascular fitness and weight loss.
Triceps overhead: This workout is carried in a standing position. With feet apart, grab a weight with both your hands and raise it above your head. Keep your elbows closer to your head and lower them behind your head again. Then raise it above your head with your arms straight. A repeat of more than ten times is enough for a fitter you.
“Use housework as a way to schedule exercise into the daily routine. Since house cleaning is a necessary part of life, everyone can fit physical fitness into their schedules. For example, sweeping, vacuuming, dusting, and mopping are all activities that can increase the heart rate. Incorporate lunges, jogging, and other movements in order to make housework an effective form of exercise,” added Reema Sarin.
Pushups: With the use of your own body weight, pushups require gravity to tone and condition muscles. Fitness experts suggest push-up as the closest thing to a perfect exercise. “One of the reasons the push-up has endured so long is it’s cheap, it’s easy, it doesn’t require any equipment, it can work multiple parts of the body at the same time -- and pretty much everyone, from beginners to athletes, can derive benefits,” said Jonathan Ross, spokesman for the American Council on Exercise (ACE).
Yoga: A yoga mat and enough space to practice the asanas – yoga can be beneficial for those who prefer soothing exercises. “Yoga practice like ‘kapal bathi’, ‘anulom-vilom’ or breathing exercise is helpful for lungs and good blood circulation of the body. Right posture of ‘surya namaskar’ will also help you to keep fit from top to toe,” said Ajay Kumar, Fitness Instructor of Energy spa in Hotel the Royal Plaza.
http://healthydunia.com/article/952/14/workouts_for_small_spaces.html
With many of you residing in tiny homes, HealthyDunia.com talks to Reema Sarin, Founder BOLLYFIT and finds highlights workouts for small spaces.
When someone works full time, takes care of children, or has other important responsibilities, it is often difficult to fit exercise into the daily routine. Despite this fact, there are ways to schedule exercise into a busy life.
“Another way to squeeze exercise into a busy schedule is to sneak snippets of physical activity into the day. For example, parking the car further away from the store is an excellent way to walk more. Other options include walking to nearby stores to get shopping done. Instead of using elevators all of the time, make an effort to take the stairs. Walking up stairs is a good way to fit in some exercise while at work or taking care of errands around town,” added Ms. Reema Sarin, Fitness Expert and Founder, Bollyfit.
While deciding your abode may depend on your budget, choosing to utilize the available spaces to have a toned body is entirely up to your wish and determination. Slight creative thinking and smart planning is all that you require. Here are eight workouts for small spaces:
Bicep curls: Weight training exercises targeting your biceps are the best when it comes to workouts in restricted spaces. It can be done with dumb-bells, barbells, cable machine, bicep curling machines etc. You can incorporate a variation of bicep curls for better results, which is called hammer curls.
Indoor cycling: For this you just need a corner! Let your love for cycling in open roads by setting up a bike in your home. Indoor cycling builds cardiovascular endurance, strengthens heart, improves mood and stimulate mind & body. Today indoor cycling has become very popular for its convenience and benefits.
Pull ups: You need a strong bar to do your back pulls. The usual motion involved in pull up is that your body is suspended by your arms while your hands are gripping a fixed bar. You then pull your body up using your arms until your head gets to be higher than your hands and your elbows are bent. A properly executed pull up relies on not swinging your body at all, but depends on solely your upper body power. Installing a pull up bar in your room can encourage you to get into the mood to exercise.
Dumb-bells: No you do not have to buy the full set – adjustable dumbbells can be the safest way to exercise in small spaces. They are smart and more durable. Adjustable dumbbells can be used for an extraordinarily wide variety of exercises. Unlike a single exercise machine, which is designed typically for one or a small number of purposes, adjustable dumbbells can be put to use in workouts for all different parts of the body.
Skipping rope: Also known as the jump rope, this is the most convenient workout. All that you need is enough space above your head to swing the rope and practice jumping. A favorite among the sportsperson, jump rope requires coordination, timing, balance, shoulder endurance and core stability. It helps to tone your muscles, increase cardiovascular fitness and weight loss.
Triceps overhead: This workout is carried in a standing position. With feet apart, grab a weight with both your hands and raise it above your head. Keep your elbows closer to your head and lower them behind your head again. Then raise it above your head with your arms straight. A repeat of more than ten times is enough for a fitter you.
“Use housework as a way to schedule exercise into the daily routine. Since house cleaning is a necessary part of life, everyone can fit physical fitness into their schedules. For example, sweeping, vacuuming, dusting, and mopping are all activities that can increase the heart rate. Incorporate lunges, jogging, and other movements in order to make housework an effective form of exercise,” added Reema Sarin.
Pushups: With the use of your own body weight, pushups require gravity to tone and condition muscles. Fitness experts suggest push-up as the closest thing to a perfect exercise. “One of the reasons the push-up has endured so long is it’s cheap, it’s easy, it doesn’t require any equipment, it can work multiple parts of the body at the same time -- and pretty much everyone, from beginners to athletes, can derive benefits,” said Jonathan Ross, spokesman for the American Council on Exercise (ACE).
Yoga: A yoga mat and enough space to practice the asanas – yoga can be beneficial for those who prefer soothing exercises. “Yoga practice like ‘kapal bathi’, ‘anulom-vilom’ or breathing exercise is helpful for lungs and good blood circulation of the body. Right posture of ‘surya namaskar’ will also help you to keep fit from top to toe,” said Ajay Kumar, Fitness Instructor of Energy spa in Hotel the Royal Plaza.
http://healthydunia.com/article/952/14/workouts_for_small_spaces.html
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