New Year is here and the temperatures are just dipping, making it even more difficult to get up early and workout. However, missing out on your daily dose of exercise is not advisable; so what to do? The solution is right here. You do not need to hit the road or the gym to stay in shape! All you need is creativity and determination! Simple household chores also help strengthen your muscles.
“Circuit training can help in maintaining optimal body temperature and boost metabolism and is the perfect indoor exercise when you can’t go out and exercise.” – Ms JENI. S, BPT, HSR Layout
A winter workout regime requires planning and you need to consider the physiological changes that take place in the body. During winter, the basic metabolic rate reduces as the body temperature reduces. Circuit training may help maintain optimal body temperature and boost metabolism and is the perfect indoor exercise when you do n’t want to hit the gym.
In circuit training, each circuit consists of six to nine variations of exercises that should be done for fifteen to twenty repetitions each. All exercises, whether squats, lunges or step up, are performed in a sequence one after another without rest. The rest period between circuits should be about 30 to 60 seconds.
Depending on one’s fitness level, one can do two to three circuits. Benefits of circuit training include muscle gain through resistance training, increased cardiovascular endurance and ability to burn more calories.
To get back in shape, you need the right diet plan. Get customised diet charts and exercise plans from our team of experts at Apollo Spectra.
Some of the exercises that you can do right in the comfort of your home include:
- If you want to enjoy a good cardiovascular exercise, indulge in rope exercise.
- It is very simple and easy but is also very effective and you will be sweating in no time.
- Bend your knees while allowing the hips to stretch behind, keeping the back straight and knees pointed in the same direction as the feet.
- Descend until the thighs are just past parallel.
- Extend the knees and hips until the legs are straight.
- Do four sets of 15-20 repetitions each.
- You don’t need any equipment and this is very effective.
- If you don’t have any stairs inside your home, take a big fat book and place it on the floor.
- Step up and down while listening to your favourite music. This way, you exercise your whole body.
- Lie face-down on a mat resting on your forearms, palms flat on the floor.
- Push off the floor, raising up onto your toes and resting on the elbows.
- Keep your back straight and in line right from the head to the heels.
- Hold the position for about 10 seconds and relax. Do 5 sets.