The powerful combination of cardiovascular exercise and strength training can help a person build muscle strength and improve their heart, lung, and circulatory health hence it helps in achieving the overall #fitness.
Exercises that target multiple muscle groups are particularly effective. These include various exercises that require little to no equipment and can suit a range of #fitness levels.
Here, we look at of the best exercises for overall health and #fitness. We explain what areas of the body each exercise primarily works and provide step-by-step instructions.
People can do the following exercises individually or as part of a circuit. Some require basic #fitness equipment, such as dumbbells or an exercise ball, but people can do many of them with no equipment.
The American Council on Exercise recommend that people continue doing repetitions until they reach muscle fatigue or can no longer maintain proper form.
However, they note that endurance athletes, such as runners and cyclists, should stick to about – repetitions rather than working to the point of muscle fatigue.
The American College of Sports Medicine ACSM recommend doing – repetitions of – strength training exercises on at least days of the week.
The ACSM also recommend at least minutes of moderate intensity physical activity a day, days per week. Alternatively, they say that people can perform -minute sessions of vigorous physical activity on days of the week.
Start in a plank position with the arms straight and the body lifted in a straight line horizontal to the floor. Keep the feet together and the toes flexed to support the body. The palms should be flat on the floor shoulder-width apart, with the fingers facing straight ahead or slightly inward. Keeping the head in line with the spine, slowly bend the elbows outward and lower the body down to the floor.
Bodyweight squats can increase lower body and core strength as they work the abs, buttocks, hips, thighs, calves, and shins.
Free Weight Exercise are considered to be very good to achieve the desired fitness.
Step one leg forward into a long stride, bending the knee and placing the foot flat on the floor.
Running is a form of aerobic exercise, and it can help improve cardiovascular #fitness and bone strength. Jogging is a less intense form of running and may be best for beginners.
People can often improve their running endurance through interval running, which involves running for a certain distance or time and then switching to walking before running again. Alternatively, people can switch between running and sprinting.
Sprint interval training may help decrease body fat, increase aerobic capacity, and increase peak running speed.
Side planks help build core strength, which can help reduce lower back pain. Side planks work the buttocks, hips, and abdominal muscles.
Lie on the right side with the legs outstretched directly on top of each other and the elbow under the shoulder on the right arm. Engage the abdominals and lift the knees and hips off the floor, keeping the head and body aligned. Start with the elbows and lower arms on the floor, keeping the elbows in line with the shoulders.
Once people feel strong performing this exercise, they can try a high plank. This move uses the same body positioning, but the person keeps their arms straight with their palms flat on the floor, directly underneath the shoulders.
Knee tucks work the abdominals, calves, and shins. People will need an exercise ball, sometimes called a stability ball, for this exercise.
Walk forward on the hands until the knees are resting on the ball and the feet have lifted off the floor. The hands should be directly underneath the shoulders.
The glute bridge is good for the muscles in the back of the body, known as the posterior chain.
Contract the buttocks and abdominals to lift the hips off the floor, bringing them in line with the shoulders and knees. Avoid arching the lower back. Hold a dumbbell in each hand with the inside of the wrists facing forward, then bend the arms to bring the weights to shoulder height. Engage the abdominal muscles and exhale while extending the arms straight up to lift the dumbbells in a straight line above the shoulders.
Dumbbell rows can strengthen the back and increase muscle growth. An increase in muscle strength also causes the body to burn more calories when resting. People will need two dumbbells for this exercise.
Hold the dumbbells out in front with the arms straight and the inside of the wrists facing each other.
A pike roll-out works the abdominal, arm, and shoulder muscles. People will need a stability ball.
Roll forward on the ball to rest flexed toes on it. Keep the body in a straight line, with straight arms directly under the shoulders and the palms flat on the floor. Hinging at the hips, lift the buttocks toward the ceiling, keeping the legs straight and the toes flexed on the ball.
The Crow Stand is a yoga pose that improves balance and can help build wrist, arm, and core strength.
Crouch on the floor and place the palms flat on the mat with the fingers spread and the arms slightly bent. Bend the knees into the triceps, close to the armpits, and place both feet behind the hands. The lower inner thighs should rest just above the elbows. When able to, lift both feet off the floor, touch the big toes together and balance on the hands.
Swimming uses almost all the muscle groups but is a low impact exercise. Therefore, it may suit people with certain injuries or health conditions.
A person should swim in a public pool or a safe, supervised environment, particularly if they are a beginner.
People can take a few steps to make these exercises more challenging as their #fitness improves. These steps include:
People can also work alongside a personal trainer or #fitness instructor. These professionals can safely increase difficulty levels and help people maintain proper technique.
Regular exercise is important for overall health and #fitness. A combination of resistance and cardiovascular training is a powerful tool to help prevent many health conditions.
People can start slowly and increase the frequency of workouts or the number of repetitions and sets in each one as their #fitness levels improve.
#Fitness-Achieving best with the help of Yoga.
According to WHO, there are more than million people in the world who suffer from depression. Depression is characterized by laziness, lethargy, moodiness, etc. If this is not treated at the right time, then it may result in suicide as well.
So, depression should never be taken lightly and we should make efforts to develop the mind and body to defend against depression. And for that, yoga is an easy answer to relieve or reduce the symptoms of depression. Grand Master Akshar is here to talk about some yoga poses to relieve the symptoms of depression.
The formation of the Child’s Pose or Balasana itself is extremely calming. One of the most comfortable poses, it is used as a break in between transitions. It gently stretches your lower back and hips, allowing your body to relax. When you place the forehead on the ground, it immediately makes one feel rooted and connected to the Earth. This provides a sense of stability and is helpful if your depression is causing insomnia.
Bridge Pose is a powerful inversion which opens up space around your heart. As a heart opener, it is believed to increase a person’s focus and clarity. Inversion poses generally can be helpful for those with anxiety. Bridge Pose or Sethu Bandhasana can be performed to relieve any strain on the back. It strengthens the back muscles and provides relieves to a tired spine. It makes you feel light and is ideal for people suffering from stress, anxiety and depression.
Inversions are extremely beneficial for nervous system health. Adho Mukha Svanasana allows fresh blood to flow into your body. It provides a good stretch to the neck and cervical spine, releasing any stress stored within them. This helps greatly in reducing anxiety and calming you down.
Halasana or Plow Pose enhances your posture by reducing the strain on your back. When the back is stretched, it has a soothing effect on your brain and reduces stress. This pose is very helpful for those who suffer from headaches and insomnia. The formation of Halasana is such that the head is placed below the heart. This is soothing and cooling for the nervous system. The brain receives fresh, oxygenated blood which can help you manage anxiety, depression and insomnia.
You can practice Corpse Pose or Savasana. This is usually performed at the end of most yoga sessions. The corpse pose is a favorite pose for the tired body and mind. Even though it looks easy, it is also very effective. Depression can be really exhausting draining you both physically and mentally. When you get into Savasana, the posture gives you a chance to relax and recoup and it begins to cool your mind.