Home' Trinidad and Tobago Guardian : January 14th 2016 Contents A28
body & soul
Guardian www.guardian.co.tt Thursday, January 14, 2016
YOUR DAILY HEALTH
News and Advice
Who says you need an
expensive gym to get fit?
There are lots of ways to
do it right at home---like
Each January, millions of people make goals to
live healthier and get in shape. But trying to hit the
gym each day can feel like more effort than it s worth,
especially when the price of a monthly membership
hits hard after the holidays.
If you miss one workout, and then two, morale and
motivation can start circling the drain. That s why
you always need a backup plan, or even just a short-
term plan. Working out in your living room might
seem less effective than using all that fancy equipment
in the gym across town, but you might be surprised
how well a workout using just your body weight as
resistance does the trick.
In fact, you may be able to reach all your goals at
home. "What you can achieve with body weight is
unbelievable," says Christie Cash, certified personal
trainer and co-founder of BikiniBOD.com, adding that
it takes time and consistency for any fitness plan to
work. For this reason, Cash strongly recommends set-
ting small, attainable targets each week to get you to
your larger goals.
A comprehensive routine includes resistance training
to strengthen your muscles and cardiovascular exercise
that gets your heart pumping. At first, any amount
is good, but you ll want to work up to strength training
twice per week and at least 30 minutes of moderate
cardio activity five times a week, according to the
American Heart Association. Here s how you can get
started and work out at home without spending a lot
Body weight workouts
If you re just starting your fitness journey, body
weight workouts are a perfect way to begin. Cash sug-
gests the following:
Five minutes of moderate steady state cardio,
such as jogging in place or shadow boxing.
Five minutes of dynamic stretching, such as arm
circles, standing hip flexor stretches or rotating
Ten minutes of functional body weight exercises,
such as squats, walking lunges, push-ups, sit-ups.
Ten-15 minutes of focused isolated movements,
such as lying leg raises, hip raises, bridges and
seated Russian twists.
Five minutes of cool-down static stretching.
Housework can burn some calories, but why not
ramp it up a notch and work toward your fitness goals
too? The next time you re about to clean, throw on
your favourite workout tunes and do a few jumping
jacks or dance moves to get your heart rate up.
After that, get started with your first cleaning task.
When that s done, do some squats, push-ups, lunges
or sit-ups. Complete as many of each exercise as you
can in a row, then go on to your next cleaning chore
and so on. This might take longer than your normal
house-cleaning session, but you ll be accomplishing
two things at once.
One of the best ways to get in a good workout is
to take an instructed class or the next best thing:
Follow a professional workout video. Or head over to
FitnessBlender.com or YouTube for free workout videos.
If you d rather use a DVD player than your Internet
connection, you can find videos for a low price. Cus-
tomer reviews can help you make a good decision.
For many, the key to sustaining a regimen is variety.
Several fitness apps allow you to mix and match moves,
or use your goals to create a different daily routine for
Similar to online videos, these systems usually
charge a monthly fee, but most offer trial periods
so you can try several workouts for free. Fitocracy
and Instant Fitness are available in major app stores
and have positive customer reviews.
If you re tired of the same old exercises, try pur-
chasing inexpensive resistance equipment such as
resistance bands, a kettlebell or a jumprope.
These small items can be found at a variety of
stores and often include instructions for moves you
can do with them. (www.foxnews.com/health)
Ways to get fit without leaving home
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