Exercises at Home: A 3-Layered Guide to Staying Healthy

Fitness is something we would all try to do to maintain a decent standard of physical health. Yet deciding what exercise

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Exercises at Home: A 3-Layered Guide to Staying Healthy

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Chapter 1: INTRODUCTION Fitness is something we would all try to do to maintain a decent standard of physical health. Yet deciding what exercise entails can be tough. We answer the question here: What does it mean to be physically fit? According to United States Department of Health and Human Services, physical health is defined as "a collection of qualities that are linked to the ability to perform physical activity" that people have or attain. This definition goes beyond being able to lift heavy weights or to run quickly. While significant, these attributes tackle only single fitness areas. Physical fitness is the capacity of your body systems to function effectively together to allow you to be healthy and to perform daily living activities. They are being effective means performing routine tasks with as little effort as possible. A fit person can do schoolwork, perform duties at home and still have enough time to enjoy sport and other recreational activities. A fit person can effectively respond to normal circumstances in life, such as raking leaves at home, storing shelves at a part-time job, and marching in the school band. A fit person may also respond to emergency situations-by running to get help or helping a friend in distress, for example. Physical fitness consists of 11 parts-6 of them related to health and five related to ability. All the pieces, including sports, are essential to good results in physical activity. Yet the six are named contributing to health-related physical fitness because kinesiology scientists have shown that they can reduce the risk of chronic disease and encourage good health and wellness. These elements of fitness are a composition of the body, cardiorespiratory endurance, flexibility, muscle endurance, power and energy. Also, they allow you to work efficiently in daily activities. As the name implies, skill-related components of physical fitness enable you to perform well in sports and other activities which require motor skills. For starters, speed helps you in such sports as track and field. Such five elements of physical exercise are also correlated with health but less so than the components related to wellness. For example, balance, strength, and coordination in older adults are very important in avoiding falls (a major health concern), and reaction speed is correlated with the risk of car


Chapter 2: HOW TO TRAIN FOR WORKOUTS AT HOME If you think you'll just unroll a yoga mat and jump right into a perfectly planned workout routine at home, you might be shocked that it's not all that easy. You need a gameplan, or you'll be left staring at your collection of old, stretched-out resistance bands and that easy, rusty dumbbell that doesn't even know where to start. Know your target. Number one on the to-do list: Decide what you want to get out of your workouts at home. Want to leave the gym entirely and just stick to methods at home? And do you want to make any at-home workouts supplement your gym and studio sessions for convenience? This will influence the style and duration of your workouts when you do them, and the equipment you will need. Plan a room space. Choose a spot that has room for at least one yoga mat — this would be a fairly wide place for you to stretch and do core exercises — and seek to store your equipment under your bed or wardrobe to free up space while you're not working. Based on your choice of exercise, you may also adjust the scenery: HIIT exercises can involve a little more space and a firm floor, while yoga or Pilates can be performed almost anywhere, including on the living room rug. Apartment dwellers would need to be mindful of the noise level. Instead of playing your music on a stereo, put on a pair of portable headphones that won't get stuck on your jumping cord, and you'll never have to think about the sound of Lizzo's "Sweet as Hell" going over to the family with a kid upstairs. You might not be able to smash heavy dumbbells to the ground after the last exhausting rep or jump squats at midnight, but there are plenty of quieter options that target the same muscle groups (and feel just as rewarding when you're done). Fix a plan. Now that you should not get to the cycling studio at 6 p.m. You could find yourself putting off your workouts at home for a happy hour Netflix date.

You could end up skipping your workouts at home, pretty fast. However, there is an easy solution: build a regular schedule like you would if you signed up for a class in the studio or went to the gym. Applying the same logic to your workouts at home by arranging your workout would allow you to stick closer to your schedule. "If anyone asks you to meet at 5, you should honestly say, 'Sorry, I've got an appointment; how about four instead?'" And note that no matter where you want to work out, consistency is essential to achieving results: "Over time, as a result of daily physical activity, the body can develop strength, stamina, and resilience," Stephanie Howe, an ultra-runner at the CLIF Bar with a PhD in nutrition and exercise science, told shape beforehand. "This is the only way to improve, rather than stagnation." Try asking yourself these questions to figure out the best way to infuse your workouts into your routine at home: • • • • • • •

Do you have more motivation before dawn, or do you prefer sweating after work? How much time do you want to devote to your workouts at home? Would you do it on your own, or with your friend or roommate? Do you have to work around your child's, partner's or pet? When you're working at home, how can you ensure that your exercise doesn't affect your productivity? Would you like some encouragement (via a fitness app or steaming workouts online) or do you already have a solo workout plan? Would you want to get sweaty? (If the answer is "drenched," a lunchbreak workout of 20 minutes may not be the best.)

Chapter 3: WORKOUT/EXERCISES WITHOUT EQUIPMENT 30 Moves to make the most of your workout at home To a beginner, intermediate, and advanced exercisers, the 30 bodyweight movements we have listed below can be scaled so start where you feel ready and progress from there.

ROUTINE FOR BEGINNERS Our ten picks will have a full-body workout for the novice bodyweight exercises. Perform two sets of 10 to 15 reps with 1-minute rest between every step. This circuit will take about 15 minutes — a perfect routine for beginners. Bridge

You are using a bridge to trigger your core and posterior chain (a fancy word for your body's back). This is a great warm-up exercise. Guidelines: 1. Lay on your back with knees bent, on the floor and arms stretched out from your sides. 2. Pulling through your feet and bracing your core, lift your butt from the ground until your legs are fully extended, pulling up your glutes. 3. Go back to the starting point gradually, and repeat. Chair Squat

Squat to strengthen the core and leg, promoting daily movement. Begin with a chair underneath; you'll be helping to learn the appropriate form. Guidelines: 1. Stand with the feet shoulder-width apart in front of the chair; toes pointed slightly outwards. 2. Hanging on your shoulders and bending your elbows, lower back and

down until the chair is pressed to the floor, allowing your arms to spread out before you. 3. Pull the feet up to get back to starting position. Knee Push-up

A push-up on the beginner-style, this step will help you develop strength before you try a standard push-up. Guidelines: 1. Get off your knees in a high plank stance. 2. Holding a straight line from the head to the thighs, bend the elbows to lower yourself to the ground. Place the elbows at an angle of 45 degrees. 3. Hop back to get started. Stationary lunge

Reach a stationary lunge with the quads, hamstrings and glutes. Guidelines: 1. Split your stance upfront with your right hip. Your right foot on the ground should be down, and your left foot on its toes will be up. 2. Bend your knees and Lunge, avoid parallel to the ground when your right thigh is. 3. Move up the right foot to get back to starting position. Repeat for several reps required, then move to legs. Downward Dog Plank

This move will test your upper body, especially the shoulders. Who claims a shoulder exercise needs weights? Guidelines: 1. Get into a spot on the high plank with your hands folded tightly together under your shoulders and feet. 2. Put your hips up and back into the Downward Dog pose, holding your core engaged and your hands and feet stationary. Your body is designed to shape a rooted triangle. Stay respectful about your face. This will direct your eyes towards your feet. 3. Hang on for a second here, then go back to the bridge. Replicate. Straight leg Donkey kick

Develop the donkey kicks glutes. 1. Lay on all fours, hands aligned with your arms, elbows aligned with hips. 2. Hold your back straight, drive your right foot behind you to the imaginary wall, while holding your leg straight. 3. Your foot will remain flexed throughout (the toes pointing down to the floor). Beware of holding your hips square to the table. Squeeze buttocks on top. 4. Back to the starting spot. Repeat for the number of reps needed. Repeat to the other side. Bird Dog

A full-body motion requiring balance and stability, the Bird Dog pose is easily adjustable up to your level of skill. If you are a beginner, start with this edition. Guidelines: 1. Stay on all fours, make sure your palms are just behind your shoulders and your feet are behind your thighs. 2. Keeping your neck neutral, stretch your left arm and right leg simultaneously and bring your hips parallel to the table. Take a 2-second break here. 3. Back to the starting spot. Repeat for the left leg and right arm. Forearm Plank

A full-body movement involving strength and balance, the planks overdrive the heart. Guidelines: 1. Assume the place of a plank on your forearms. The body needs to form a straight line from head to toe. 2. Ensure sure the lower back doesn't shrink, and hips don't. Hold this position for 30 to 1 minute seconds. Side-lying hip abduction

You can not think about strengthening your hip muscles until they start troubling you, but rethink it, please! This is especially the case when you're sitting all day. Despite that, it would be very helpful with hip-targeting gestures. Guidelines: 1. Lay on your left side, lying on the ground with your left leg straight, right leg straight and right foot. 2. Lift your right leg, holding your body in place. Be sure it doesn't open up your thighs. 3. Back to the starting position. Repeat for the number of reps you want, then do the opposite. bicycle crunch

While almost all of these strength exercises should focus on your core, a guided ab step doesn't hurt. Guidelines: 1. Lay on your back and lift your legs to the tabletop. Bend the knees, place the hands behind the back. 2. Crunch up and put your left knee to your right elbow, straightening your right side. 3. Slightly release crunch. Straighten left leg and bend the right leg, then bring the left elbow to the right knee. 4. Repeat for the number of Reps you want.

INTERMEDIATE ROUTINE If you have mastered the routine of the beginner, then you can take on these intermediate steps. Perform two sets of 10 to 15 reps of each exercise below, after 1 minute of rest, move on to the next.

The alternate method, more advanced, is completing timed loops. Compete against yourself to earn only one or two more reps every time you complete the exercise. Single leg Bridge You would immediately make it harder every time you take an exercise to a single leg. Follow the steps for a bridge here, then rise off the ground one foot while holding your leg bent for an intermediate challenge. Fill either side with the same number of reps. Squat Taking out the chair will allow you to learn the form of a normal squat with body weight. And the same motion still occurs here. Imagine sitting in a chair by hinging on the shoulders and pulling the legs backwards. Push-up The more difficult variant of a knee push-up is a regular push-up. Assume a high position on the plank and complete the push-up in the same way, allowing the elbows to flare out at an angle of 45 degrees. Walking Lunge You will be incorporating elements of stability, agility and balance by flying instead of sitting stationary in a lunge. Start and step forward with your feet together, lunging with your right hip. Stand up on your left hip, then repeat. Pike push-ups Adding a push-up to your pike will hit even more of those shoulders. The movement here is all in your arms and relax the rest of your body. Assume a pike pose to execute and bend at the elbows — allowing them to spread out to the sides — pointing the top of the head to the ground.

Get-up squat Get-up squats are perfect for a time under stress, or under constant activity holding your legs and glutes, which adds to the burn. Guidelines: 1. Get in a squat position. You 're not going to stand during the transfer at all. 2. Get your legs one at a time down to the ground until you kneel. 3. Step your feet back one at a time to the ground, keeping the squat posture. 4. Repeat as fast as possible, while keeping a good shape. Superman Act like a superman on your lower back — and the entire rear of your body. Move as slowly as you can here to take advantage of the move. Guidelines: 1. Lay on your back, with extended arms and legs. 2. Keeping your neck neutral, mobilize your heart and the back of your body to lift your arms and legs as high as they go, simultaneously. 3. At the top pause for 1 second, then gradually lower back to the starting spot. Plank with alternating leg lift The application of a leg lift to a normal board leaves you unstable, causing your core to function in overdrive, and your three limbs to maximize weight support. Lift one leg, keep for 5 seconds and drop it down to the table. Repeat with the opposite leg. Kneeling of sideboard with hip abduction Holding your body up during a hip abduction with your knee and extended arm also makes this motion an exercise for the upper body. And it attracts even more of the core. Assume a kneeling side plank to execute, then raise, pause, and drop the free

leg back down. Both sides repeated. Dead bug Activate a dead bug in those deep core muscles. Guidelines: 1. Start with lying on your back, with your legs at the tabletop, and your arms spread out before you. 2. Extend your left leg in a coordinated motion, and drop your right arm over your head, making note that your lower back stays flat to the ground. 3. Put your leg back to the tabletop and your arm in front of you, then repeat with your arm and leg in the opposite direction.

ADVANCED ROUTINE Take a stab at these advanced moves when the intermediate routine is a breeze. Bridge with extended leg A single-leg bridge would be much more difficult to raise the foot then stretch the leg straight out. Hold the foot stable all along the step. Full-on both legs an equal number of reps. Overhead Squatting Extending your overhead arms will test your upper body 's versatility and range of motion, and give the lower body the benefits of a squat. Perform a squat with your arms extended overhead while to run. One-leg push-up Lifting one leg will give the other three limbs more weight, creating more of a challenge. Assume a push-up stance and raise one leg off the ground to get it done, then complete the push-up. Advanced Bird Dog

Get into a high board spot, then complete a Bird Dog, simultaneously raising one arm and the opposite leg. As for all advanced exercises, the aim here is to maintain a straight spine. One-legged or one-arm-plank If you raise one arm or one leg — and leave it there — it will push a plank up a level. Keep as many seconds as possible, then switch sides. One leg is going to be more difficult than one arm, so pick the version you like. Hand plank with hip abduction A plank off your foot for a full-body test in this hip abduction, instead of your knee. Assume a side plank to perform, then do a leg lift. All sides repeated. Hollow hold jackknife This move demands that you contract your abs all the way. Guidelines: 1. Get into the role of a hollow hold: Lie on your back and stretch your arms over your head. Engage and hold your heart, lift your legs and upper body off the floor. 2. Throw in a jackknife: Crunch to the middle of your body, putting your arms underneath to your feet and legs. 3. Slowly release back and repeat to the jackknife role.

Chapter 4: WORKOUT/EXERCISES WITH MINIMAL EQUIPMENT Workouts with Dumbbell When you follow it to the letter, this four-week, the four-workouts-a-week training schedule is sure to produce results. And we mean the message, as the program goes into great detail not only about the workouts, sets and reps you will perform but also the tempo at which you will work to ensure that the results are maximized. The plan's routines are comprised of supersets, where you perform back to back pairs of exercises to keep the muscles under stress for as long as possible. This is one of the most effective ways of using dumbbells in your workout, helping to strip away fat and develop lean muscle. Supersets are a difficult way to workout, but a month from now when you're sporting a wider chest, bulging biceps, titanic triceps and a set of abs that will make your washing machine redundant, it's all worth it. Perform these 20 best exercises on weight dumbbell 1 / floor press

Goals: pecs, triceps, shoulders Do: Reps to 13-15 a. Start with lying flat on the ground, bring your knees upwards and your feet down on the ground. a. Keep a dumbbell in each hand, hang onto your arms for your weights. Little by little, raise your arms to the ceiling and catch, then drop the weights back down to your shoulders. Repeat. 2/ RDL

Targets: hamstrings, quads, calves, core, lats, triceps Do: Reps to 13-15 a. Stand flat on the floor with both feet and one dumbbell in each hand. a. Hold your legs straight, bend towards the hips to lower your weighted hands to the floor. Go to knee height just below, and then stand straight again. Clamp the glute and core muscles just as you do, Repeat. Three/ Bent over row

Targets: Back, biceps, glutes Do: Reps to 13-15 a. Stand flat on the floor on both feet, and bend your arms towards your knees. Soften your knees and stretch your arms with each hand holding a dumbbell. a. Clench your muscles with the bicep and tricep, row your arms inwards and relax when the dumbbells are past your ribs. Repeat. 4 / shoulder press

Targets: Lower leg, back, triceps, traps Do: Reps to 13-15 a. Start with standing flat on the floor with your feet and two dumbbells placed up over your head in a U shape. b. Slowly and slowly stretch your arms as far as you can and return the dumbbells to above your knees. Replicate. 5/ Lateral raise

Goals: shoulder, trap Do: Reps to 13-15 a. Stand straight by your side with one dumbbell in each hand.

a. Raise your arms outwards until your shoulders are straight and you are in a T pose. You can feel the movements of your bicep muscles. Higher, and repeat. 6/ Bridge with glute

Goals: Glutes, abs, hamstrings Do: Reps to 13-15 a. Lie flat with your knees bent upwards on your back and a single dumbbell lying on your lower stomach and thighs. a. Tensing the glute muscles and gripping the dumbbell to prevent it from falling off, lift your hips to the ceiling as far as you can. Keep, clench your muscles, return to the floor and repeat for three seconds. 7/ split squat Targets: Quads, upper legs, glutes Do: Reps to 13-15 a. Place one foot in front of another, holding a dumbbell in each hand. Make sure that the back foot just hits the ground by the fingertips. a. Hold your knee directly above your ankle to make sure it doesn't fold over your foot, lunge forward and tighten your glutes. Drop your knee down to the floor before it hits, and then move your feet through the soles. Keep your back straight, and look ahead.

8 / Bulgarian Split Squat

Goals: Glutes, upper legs Extra Fittings: Bench Do: Each side has ten reps a. Start in a forward lunge stance with one foot lying behind you on the bench and the other about half a meter in front of you, or far enough away that you can lower yourself into the squat. a. Take your dumbbell, and put it like a goblet under your nose. Holding your chest straight, solid core and thighs square to your body, lower to the almost horizontal front thigh. Hold your knee in line with your foot, and don't move your knee touch your feet. Drive back to the starting position through your front heel. 9/ Renegade

Targets: Back, triceps, shoulders, biceps Do: 15 reps (on each leg, one rep is a row) a. With a dumbbell in each hand, get into a push-up stance. Make sure your back is straight, your butt is big, your feet are far apart from your shoulder, and your hands are over your wrists. a. Row the dumbbell back into your lower stomach, holding your chest and shoulders square and your stomach engaged. Put the dumbbell back on the floor and replicate it the other way around. 10 / Russian twist

Goals: Obliques, Abs Do: 15 reps (one rep to each hand is a twist) a. Sit in a 'V' spot on the floor or at a table. Fire up your abs to keep on holding this spot. b. Slowly twist your body left to right, with your dumbbell in front of you. Don't hurry or twist this movement too far-if you 're slow, and in control, it's far more successful. 11/ Quick sit-ups

Goals: Abs, obliques Do: 3 sets of 15 reps a. Lie down with your knees bent on your back and kept your weight onto your chest with both hands. Find a friend to stand on your feet or tie them under two big dumbbells-this will save you from straining your neck trying to keep down your feet. b. Roll yourself off the floor and weight onto your feet, then gradually lower yourself down to the floor, which is counted as one rep?

12/ Dumbbell box Step-up

Targets: Quads, hamstrings, glutes Extra equipment: Box (ideally knee-high) Do: Every side has ten reps a. Hold your dumbbells in your hands, your palms facing in. Step your right foot into the frame, pushing through the heel to straighten your leg. Take the left knee up to touch the right. a. Move back down with your left foot to the floor, and your right foot followed. Lead for ten reps with your right foot, then turn left for another 10. 13/ Reverse dumbbell lunges

Targets: Quads, hamstrings, glutes Do: 12 reps per leg a. Stand apart, keep your dumbbell in front of your eyes, with your legs hip-

width apart. Move one foot back about two feet and lower your knee down to the ground (make sure it's not going past your knee), while holding your chest and looking upwards. b. Move back up to reach the other one, then perform the second leg exercise. 14/ Bicep Curl

Goals: Arms Do: 2 12 sequence reps a. Place a dumbbell at either side of your chest, with palms facing inwards and arms straight downwards. Step your feet apart at the width of your shoulder, lower your heels to the ground, bend knees ever so slightly and brace your neck. a. Lift one dumbbell toward the shoulder and rotate the arm as it passes upwards so that the palm now faces upwards. Lower the dumbbell to the floor, and execute with the other arm the same movement. When lifting your weight, remember to exhale, and inhale while lowering. 15/ Dumbbell Swing

Targets: Hamstrings, quads, back, shoulders Do: 2 sets of 20 reps a. Bend your knees slightly, push back your shoulders and swing the weight between your thighs, without rounding your lower back. Close your glutes firmly until the weight is behind you, and move your hips forward to raise the dumbbell to chest height. a. You don't lift the weight with your arms and shoulders; the strength of your hip thrust will swing the dumbbell upwards. Push your heart, glutes and quads to the peak of the movement as tightly as you can. Then allow the weight between your legs to swing back and repeat. 16/ Squat with Overhead Press

Aims: head, knees, glutes Do: One minute per hand a. In your right hand holding a dumbbell under your head, the palm facing your throat, bringing your bodyweight down through your heels and falling into a squat. Drop for 5 seconds until the butt is just below your knees. a. Return to your starting spot, and pinch your ass. Lift the dumbbell into an overhead lever, towards the ceiling. Lower back to continue, and repeat. 17/ Deadlift straight line

Targets: legs, shoulders, upper back Do: One minute per hand a. Keep the dumbbell in overhand grip in your right hand. Keeping your back neutral and knees rounded, hinge at your waist to force back your shoulders and lower your dumbbell to your feet. b. Squeeze the glutes and lift the hips to a standing position. Then raise the dumbbell to your chin, with the elbow to the side. Lower it to the top, and repeat. 18/ Renegade row kickback press-up

Targets: Back, Core, Triceps Do: One minute per hand

a. Place the dumbbell in your right hand, place your left palm on the floor and put it in a position of a press-up. Then press one and bring your right hand up to your right hip without moving your body weight. a. Hold your elbow high, stretch out the dumbbell in a straight line behind you, pinch your tricep, then return it to the floor and start from the top again. 19/ Lunge split up the front

Goals: thighs, ass, shoulders Do: One minute per hand a. Stand apart with your feet shoulder-width and keep the dumbbell in your right hand, palm up to your chest. Hold your shoulders up, move forward on your opposite foot and make sure your knee is balanced over your ankle. Then, drop into a lunge of 90 °. a. lift your right arm, in front of you, palm facing the floor, until you hit shoulder level. Hang, then return to your side and repeat the lift of your head, remaining for the set in the split lunge. 20/ Woman-maker full

Targets: legs, back, abs, glutes Do: One minute per hand a. Do a press-up with the dumbbell in your right hand, stay on top and bring

your right hand up to your right hip without moving your body weight. a. Return your hand to the floor, hop to your hands with your feet and move it up to a standing position. Curl the dumbbell to your shoulder, then curl it over your ear. Lower and repeat before giving one go to your left.

Chapter 5: WORKOUT/EXERCISE WITH GYM EQUIPMENT & GEAR Warming up Once you continue doing the exercises below – or any exercise of any sort – it's important that you take the time you need to warm up. It includes doing seven fixed movements such as downward dog walk-outs and lungs with rotating that heat up muscles in the body and moving through exercises that are unique to the workout you 're about to do. The best way to do the above is to browse through the exercises mentioned below and then use either very light dumbbells or an empty barbell to perform one or two warm-up sets of each exercise. You will reap the benefits by taking five to ten minutes during your workout to warm up properly in the form of both a decreased risk of injury and improved results. Do it once, and you will never again need to be persuaded of the importance of a good warm-up as you smash the first few sets instead of grinding through them.


Bench Press

Sets 5 Reps 10 Tempo 2010-60sec rest Start with Lying on a flat bench holding a barbell slightly wider than shoulder-width apart with your palms. Brace the heart and then lower the bar to the throat. Press back till the beginning. 2 Dip on Triceps

Sets 5 Reps 6-10 Rest 60sec Tempo 2110

Grip loops, or parallel bars with straight sides. Bend elbows to lower your body as much as your shoulders allow. Push powerfully back up to get back to start. 3 Incline dumbbell press

Sets 3 Reps 12-15 Tempo 2010 to 60sec rest Lie on an incline bench that carries a dumbbell by your shoulders in each hand. Push up the weights until the arms are straight, then lower them down to the guided point. 4 Incline Dumbbell Flye

Sets 3 Reps 12-15 Tempo 2010 to 60sec rest Start with lying on an incline bench with a dumbbell over your face in each hand, with both palms facing and a slight bend in your elbows. Lower them down to the sides, then raise them back to the top. 5 Extension to Triceps

Sets 3 Reps 12-15 Tempo 2010 to 60sec rest Stand tall and raise a dumbbell with both hands above your head, arms straight. Hold your chest up, lower the weight behind your head and then lift it back to the top.


Sets 5 Reps 6-10 Tempo 2011 to 60sec rest Place a pull-up rope, hands shoulder-width apart, using an overhand grip. Brace your heart, then pull up until the bar reaches your lower chest. Lower, until the arms are again straight. 2

bent over row

Sets 5 Reps 10 Tempo 2010-60sec rest You are using an overhand grip to hold a barbell, hands just outside the knees, and lean forward from the hips. Bend your knees slightly and brace your neck, then pull up the bar, with your elbows leading. Bottom it up to the edge. 3 Chin-up

Sets 3 Reps 6-10 Tempo 2011 to 60sec rest Place a pull-up bar apart, hands shoulder-width, palms in front of you. Brace your heart and then pull up until your chin's over the bar. Lower, until the arms are again straight. 3

standing biceps curl

Sets 3 Reps 12-15 Tempo 2011 to 60sec rest Stand by the sides with dumbbells, palms facing downwards. Keeping your elbows tucked in, curling up the weights, pulling up the top of your biceps. Lower them to the beginning. 5 Sitting incline curl

Sets 3 Reps 12-15 Tempo 2011 to 60sec rest Sit by your sides on an incline bench with dumbbells, the palms facing forward. Keeping your elbows tucked in, curling up the weights, pulling up the end of your biceps. Lower them to the beginning.

LEGS AND ABS 1 Back Squat

Sets 5 Reps 10 Tempo 2010-60sec rest Stand tall and keep a rope over your shoulders. Holding your heart braced and up, squat as low as you can. To get back to the top, drive back up through your heels. 2 Good morning

Sets 5 Reps 10 Tempo 2010-60sec rest Stand upright with a light barbell around the shoulders' backs, two apart from the shoulder-width. Bend forward slowly from the hips with your core braced, so far as your hamstrings permit but not past horizontal, back to the start. Three glute bridge

Sets 3 Reps 12-15 Tempo 2011 to 60sec rest Sit on a bench supporting your upper back, placing a barbell between your thighs. Thrust up your knees, pinch the top of your glutes and then return to the edge. 4 Incline dumbbell press

Sets 3 Reps 12-15 Rest 60sec Tempo 2110 Lie on a bench of incline, holding a dumbbell by your shoulders in each hand. Push up the weights until the arms are straight, then lower them down to the guided point. 4

Incline Dumbbell Flye

Sets 3 Reps 12-15 Tempo 2111 to 60sec rest

Start with laying on an incline bench, holding a dumbbell over your face in each hand, with palms facing and a slight bend in your elbows. Lower them down to the bottom, then push them back to the top.


Overhead press

Sets 5 Reps 10 Tempo 2010-60sec rest Place a bar with your hands just wider than the shoulder-width apart before your arm. Press the bar overhead until arms are straight, keeping your chest close and heart braced. Bottom it up to the top. 2

Rack Pull

Sets 5 Reps 10 Tempo 2111 to 60sec rest Stand erect at knee height before a barbell standing on safety bars. In an overhand grip, bend and grab the handle, then stand up until your back is straight again, gripping your shoulder blades at the tip. 3

Sitting Dumbbell press

Sets 3 Reps 12-15 Tempo 2010 to 60sec rest Sit at shoulder-high on an upright bench with a dumbbell in each hand. Push

the weights directly overhead to hold your chest up until your arms are straight, then lower them back to continue. 4 Lateral raise

Sets 3 Reps 12-15 Tempo 2011 to 60sec rest Stand erect, holding a small dumbbell with palms facing in each hand. Hold your chest up and a bend in your elbows, lift the weights to shoulder height, then fall to the beginning. 4

Reverse flye

Sets 3 Reps 12-15 Tempo 2011 to 60sec rest Bend forward from the hips holding a small dumbbell facing the palms of each hand. Holding in your elbows a slight curve, lift the weights to shoulder height, then lower back to continue. Superb exercises on a treadmill


Getting started: Try our 40-minute beginner treadmill workout if you're new to running. The exercise blends walking and running to increase your heart rate while still instilling distance and speed into your body. If you feel the exercise is too simple or difficult, then play around with the pace, but be sure to give your body time to adapt to running's physical demands. Progress to this longer 60-minute beginner's workout once you're able, or try our 30-minute version if you need something a little bit shorter. Walk-jog exercise: Offer this exercise, which combines walking and jogging, a chance until you feel a little more relaxed on the treadmill. The 60-minute exercise alternates between fast walking, jogging, and moderate running; plan on burning about 300 calories. If you're in a hurry, this 42-minute version will get you going.

Sprints: Consider speeding up the pace until you feel like you've mastered the mix of walking and jogging. This interval workout of 30 minutes is a perfect way to begin to increase your pace. To further improve your endurance, combine your routine with a sprinting and walking exercise. Then give this 60-minute interval workout a try once you're up for a tough challenge. Pyramid intervals: This 30-minute pyramid interval treadmill workout holds boredom at bay. Try this 25-minute pyramid interval workout, built by a running trainer, for a shorter version; if you want anything longer, up the ante with our 45-minute pyramid interval treadmill workout. Get in and get out: If you're low of time but still want to get on a good ride, then try this 20-minute treadmill workout. Not only can you play with pace, but the incline also rises slowly, meaning you'll get a demanding workout in less than 30 minutes! Work your way up the ladder: boost your stamina, lift your heart rate and reverse your metabolism by doing this 40-minute ladder. The pace bursts are increasing in length as the workout progresses, so if you are looking for an intense challenge, it is just the thing! 500-calorie workout: If you give everything to high-interval treadmill workout, you 're going to burn about 500 calories: not bad for 60 minutes! Climb a hill: This indoor hill workout will show you what it feels like to ride the San Francisco rolling hills. Running flats should seem like a breeze after doing the incline variations in this workout! If you prefer walking up a slope, try this incline treadmill workout. Go for a hike: This indoor hiking exercise can replicate what it's like to be in great outdoors, even if you can't make it to Yosemite. The 45minute workout includes steep slopes for walking and jogging, so you'll strengthen your quads and work your ass. If you are in a hurry, then try this 20-minute version. Mountain: once you've scaled several valleys, why not try to scale the mountains? This mountain climbing treadmill combines a pace of brisk walking with steep inclines. Building strength: The treadmill isn't just about running. This 60minute workout alternates between treadmill bursts and traditional strength-training movements. Starting on the treadmill, this 45-minute

program finishes off with 15 minutes of strength training. Blast fat: High-intensity treadmill exercise is one of the best ways to lose belly fat, and this demanding 45-minute treadmill interval workout will start. You 're going to run your heart out and go out with 421 calories less than you've come in with! So just so you don't get bored, in less than 45 minutes, we throw in a butt-toning interval workout that will help you burn up to 400 calories. Do double duty: If you have a nearby elliptical, mix stuff with this twocardio-machine workout that uses both machines, so you never get bored.

WORKOUT ON ROWING MACHINE The technique for the right rowing machine Olympic rowers and seasoned college crews make the rowing stroke look quick and effortless and pretty good. But don't make a mistake, the rowing stroke is dynamic, complicated and can take years to master the water. Luckily for people at the gym, the erg is a far simpler system that can be mastered with some basic technical knowledge and a little practice. Catch The "catch" marks the start of the stroke. "Here, you 're at maximum compression and bringing the stroke weight forward," Teti says. When you were in an actual rowing boat, you could imagine the blade as falling into the water and "catching" the resistance weight. Drive The "drive" defines the rowing stroke 's basic sequence, which is first legs, then back arms, and lastly arms. A few common errors to avoid are first pulling your arms or opening with your shoulders before moving down the legs. "I also equate the movement to a clean strength and emphasize the importance of keeping a high body angle when moving down the legs and then driving with the chest and then the arms," Frandsen says. Swing body / Posture "I'm also trying to emphasize the need to swing from the hips and not just curve you around. This is important for preventing injury and for getting you to a better place to be ready for the next stroke, "Frandsen says. Just when you begin to get tired or feel exhausted, don't let yourself slouch or fall into

the "catch"—swing over in the stroke early and then think of your chest rising to the catch. Rowing system settings Fan setting One common misconception is that upgrading the fan level to 10 is somehow better or harder, but Frandsen disagrees absolutely. "I've never practised on the erg in my 18 years of rowing at anything above a 3 or 4 fan level. Anything higher at the start of the stroke brings a lot of excessive strain on the body which can result in injuries, "Frandsen says. Instead of relying on the system to give you the heavy load, he advises keeping the fan setting low and focusing on posture and quickness around the catch to get the resistance. Split The "split" refers to how long it will take you to cover 500 meters if you retain the division. If you keep a 1:45 split, for example, then it will take you 1 minute, 45 seconds to cover 500 metres. "It is a perfect way to see if your preparation (and technique) pays off with better splits," Frandsen says. You will customize your exercise by going to "Select Exercise," then "New Workout," and then inputting your time- or distance-based work cycles and rest intervals. Navigating the Screen The erg's new versions, created by Concept 2 (pictured above), have a screen with different choices for what measurements or figures you want to see during your training. Using the screen, you can control spent calories and generated watts, but according to Teti, "the vast majority of rowers would set the screen to track their 500-meter split, or simply 'split,'." The stroke rate, which appears as "SPM" on the screen, refers to the number of strokes that you take every minute. The split and stroke rating usually have an inverse relationship, meaning that the split will go down as you increase your stroke rating. WORKOUTS WITH ROWING MACHINE It's not only important for the workouts to ensure you maintain the correct technique, but also that "you 're properly warmed up for these workouts, particularly the power sessions," says Frandsen. He suggests beginning gradually by adding one or two of these workouts, most of which have a length of between 30 and 40 minutes, every week before your strength

training workout, and then building from there. * You might take a few minutes to paddle gently on the rowing machine for the majority of the rest, then use the remaining time to stand up, stretch your legs and grab a fast drink. The Strength of 20 • • •

Sets: 2 Reps to: 8 Rate: 20-24 hits per minute

Take 20 strokes as effectively as possible while still following the right technique, then take ten very light strokes. That's one rep. The ratios will be between 20 and 24 strokes per minute for those power strokes. The target would be to keep each 20-stroke piece as low of a split as possible. It is using the quick strokes in between reps to get length back and correct the stance. Make a brief break between the sets, no longer than 6 minutes. 1 Minuterow On, 1 minute off • • •

Sets : 3 Reps to: 5 Rate: 18, 20, 22, 24, 26 (+2 for every rep, for every set)

Row as much power and energy as you can for 1 minute, then take 1 minute of very light strokes to rest. That's one rep. Complete five reps and take a brief break before going on to the next set, no more than a few minutes. Similarly, the goal is to hold the lowest split in the hard pieces possible. The specified levels of stroke for the first set are 18, 20, 22, 24 and 26; for the second set, 20, 22, 24, 26 and 28; and for the third set, 22, 24, 26, 28 and 30. 1,000 Meters in row • •

Set: 4 Rest: 7 minutes in between

There is no recommended rate of stroke for this exercise, but it is important to make sure you keep the slide (legs) in full length. Be careful not to shorten or scramble, because this can affect technique and posture negatively. The goal is to maintain the lowest average split possible for all four pieces at a sprint rate which would be impractical over longer distances. A skilled rower

should, Frandsen says, "take advantage of every second of rest to ensure that each piece is of the highest strength." Row 8 minutes • • •

Sets: 3 Rest: 6 minutes in between Rates: first at 24 minutes, then at 26 minutes, and then at 28 minutes

These pieces are set at intermediate levels, with plenty of rest between them. Much like the 1,000-meter workout, you'll want to take advantage of the long rest, so every piece is of the highest possible standard. The set rates rise during the game, meaning your 500-meter split will go down with each move up in rate. 10 Minutes • • •

Sets: 3 Rest: 3 minutes in total Rates: At 20 for 3 minutes, then at 22 for 4 minutes and at 24 for 3 minutes

Now we are beginning to decrease the strength and increasing the frequency of these workouts, which will boost stamina and performance overall. Complete this exercise, row at a hard steady-state pace for 10 minutes (that is one set), and take 3 minutes of rest for each set. The thresholds are set slightly lower so you will be able to concentrate on the technique and solidify your grab stance, as well as enhance the overall duration of the stroke. 3,000 meters in a row • • •

Sets: 3 Rest: 4 minutes in between Rates: 1,000 metres, 20, 1,000 metres, 22 metres, and 1,000 metres, 24 metres, for each collection

Perform this workout during a great steady-state speed. Stick to the specified levels for each collection, and continue to focus on duration and posture changes. Row 6 minutes •

Sets of: 6

• •

Rest: 2 minutes to every package Rates: The approved rate for each package is as follows: 18; 20; 22; 20; 22; and 24;

This exercise raises the volume overall while reining in the strength. Row for 6 minutes at a punishing speed, concentrating on full force and power application. This is a package. Use the fast, 2-minute pause to stand up and stretch between each session, but don't let down too much of your heart rate. 20 Minutes • • •

Sets: 2 Rest: 5 minutes in between Rates: first at 20 minutes, then at 22 minutes, and last at 24 minutes.

It is a very normal rowing exercise, designed to spread volume at a steady, realistic pace. Maintaining an excellent 500-meter split (not too high, not too low) and focusing on technique and duration should be the priority.

Chapter 6: TOP DAILY EXERCISE BENEFITS Exercise is defined as any movement that makes your muscles work and needs calories to be burned from your body. There are many forms of physical activity including, to name a few, swimming, cycling, jogging, walking and dancing. Keeping healthy has demonstrated many benefits to health, both physically and mentally. That can even help you carry on living longer Here are the top 10 ways the body and brain benefit from daily exercise 1. It will make you feel more comfortable Exercise has been demonstrated to raise your mood and reduce the feelings of depression, anxiety and stress It causes changes in brain parts which control stress and anxiety. It may also enhance brain responsiveness for the hormones serotonin and norepinephrine, which alleviate depressed feelings Furthermore, exercise can increase endorphin output, which is known to help create positive emotions and reduce the perception of pain Exercise has been shown to alleviate symptoms in anxiety-stricken individuals. It can also help them become more conscious of their mental state and remove themselves from their fears It doesn't matter how intense the workout is, surprisingly. It seems that no matter how heavy the physical activity, the mood will benefit from exercise. Nonetheless, a study of 24 women who had been diagnosed with depression found that exercising some strength substantially reduced depressed feelings The mood effects of exercise are so strong that only choosing to exercise (or not) makes a difference over short periods. One research asked 26 active men and women who usually had daily

workouts to either continue exercising for two weeks or to avoid exercising. Those who stopped doing exercise reported negative mood increases Periodic exercise can improve mood and reduce anxiety and depression. 2. it will aid with weight loss Several research find inactivity to be a significant factor in weight gain and obesity It is necessary to understand the connection between exercise and energy expenditure to understand the impact of exercise on weight loss. There are three ways the body spends energy: digesting food, exercising and maintaining body functions such as the pulse and breathing. A decreased calorie consumption during the diet will decrease your metabolic rate, thus slowing weight loss. In the opposite, daily exercise has been shown to improve your metabolic rate, thereby consuming more calories and helping you lose weight Studies have also shown that combining aerobic exercise with resistance training can improve the loss of fat and the maintenance of muscle mass, which is necessary to keep the weight off Exercise is essential to promote rapid metabolism and to burn more calories each day. It also helps you maintain weight loss and muscle mass. 3. This is perfect for your bones and your muscles Exercise plays a crucial role in building and maintaining muscles and bones healthy. Physical exercise such as weight lifting, when combined with sufficient protein intake, can promote muscle building. This is because exercise helps release hormones which promote your muscles' ability to absorb amino acids. This helps them flourish, and their breakdown reduces When people age, they begin to lose muscle mass and function, contributing to injury and disability. Regular physical activity is essential to decrease muscle loss and retain strength as you age Exercise also helps to develop bone density when you are younger, besides

helping to avoid osteoporosis later in your life Ironically, high-impact exercise such as gymnastics or running, or oddimpact sports such as soccer and basketball, has been shown to encourage a higher bone density than non-impact exercises such as swimming and cycling Physical activity helps keep muscles and bones solid. This may also assist in avoiding osteoporosis. 4. It will raise your energy levels Exercise can be a real energy booster for healthy people and others who suffer from various medical conditions One research found that six weeks of daily exercise decreased tiredness in 36 healthy people who had reported chronic tiredness Exercise can dramatically raise levels of energy for people with chronic fatigue syndrome ( CFS) and other severe illnesses Exercise seems to be more successful than other treatments in combating CFS, including passive therapies such as stretching and relaxation, or no therapy at all Exercise has been shown to improve the energy levels of people with progressive diseases including cancer, HIV / AIDS and multiple sclerosis Committing to daily physical exercise will increase your energy levels. That is true even in individuals with chronic exhaustion and those who have severe illnesses. 5. It can reduce the risk of developing chronic disease Lack of daily physical activity is a leading cause of chronic illness Regular exercise has been demonstrated to enhance insulin sensitivity, cardiovascular health and body composition, thus reducing fat levels and blood pressure in the blood By comparison, a lack of physical exercise-even in the short term can lead to substantial increases in belly fat, which raises the risk of type 2 diabetes, early death and heart disease. Regular physical activity is therefore advised to reduce the abdominal fat and reduce the risk of developing such diseases

Regular physical activity is necessary for maintaining a healthy weight and reducing chronic disease risk. 6. This can improve the protection of the skin The amount of oxidative stress in your body can be affecting your skin. Oxidative stress arises when the antioxidant defences of the body can not completely repair the damage done by free radicals to the cells. This can damage their internal structures and make skin deteriorate. Although extreme and exhaustive physical activity may lead to oxidative damage, regular moderate exercise may increase the production of natural antioxidants in your body, which help protect cells Similarly, exercise can increase blood flow and induce adaptations of skin cells which can help postpone the emergence of skin aging Reasonable exercise can protect against toxins and encourage blood flow that can protect the skin and delay signs of ageing. 7. It will improve your memory and your brain health Exercising can enhance brain function and preserve memory and the ability to think. Firstly, it raises your heart rate, facilitating blood and oxygen supply to the brain. It may also stimulate hormone development which can enhance brain cell growth. Also, exercise ability to avoid chronic disease can turn into benefits for your brain, as such conditions can impair its function Regular physical exercise is especially crucial for older adults as ageing, combined with inflammation and oxidative stress, causes improvements in brain structure and function Exercise has been shown to cause the hippocampus to increase in size, a part of the brain, which is essential for learning and memory. This helps improve mental capacity in older adults Finally, exercise has been shown to minimize brain changes which can contribute to Alzheimer's disease and schizophrenia Regular exercise increases blood movement to the brain and improves memory and brain health. It will help to protect mental function among adults. 8. This will help with the quality of relaxation and sleep

Daily workouts will help you to relax and sleep better. As for the quality of sleep, the energy depletion that occurs during exercise promotes recovery during sleep. Also, the rise in body temperature during exercise is thought to enhance the quality of the rest by allowing it to fall during sleep. Many studies have drawn similar findings on the impact of exercise on sleep. One study found that 150 minutes of moderate to intense activity per week would increase sleep quality by up to 65 per cent Another found that 16 weeks of physical exercise improved the quality of sleep and helped 17 individuals with insomnia sleep longer and deeper than the control group. It also made them feel more energetic throughout the day However, daily exercise appears good for the elderly, who continue to suffer from sleep disorders You should be versatile with your chosen form of exercise. It seems that aerobic exercise combined or aerobic exercise alone with resistance training will improve sleep quality in the same way. Daily physical exercise will help you sleep better and feel more energized during the day, regardless of whether it is aerobic or a combination of resistance and aerobic training. 9. This will relieve pain Chronic pain can worsen, but exercise can help to reduce it. The prescription for treating chronic pain was, in fact, rest and inactivity for several years. Latest studies, however, show that exercise helps reduce chronic pain. A study of multiple studies indicates that exercise helps chronic pain patients minimize their discomfort and improve their quality of life. Several studies indicate that exercise can help reduce pain associated with multiple health problems, including chronic low back pain, chronic soft tissue injury in the shoulder and fibromyalgia, to name a few. Furthermore, physical exercise can also improve pain tolerance and reduce pain perception. Exercise has positive effects on the pain that is related to various conditions. This can increase tolerance to pain, too. 10. It can promote a better sex life Exercise has shown itself to improve sex drive

Engaging in physical exercise can boost the cardiovascular system, enhance blood circulation, muscle tone and increase flexibility, all of which can enhance your sex life Physical activity can enhance sexual function and sexual satisfaction, and increase sexual activity frequency A survey of women in their 40s found that they felt orgasms more often when they integrated more strenuous exercise into their lifestyles, such as sprints, boot camps and weight training Of a sample of 178 healthy men, the men who recorded more hours of exercise per week had higher sexual function scores One study showed that a quick six-minute walk around the house helped 41 men reduce their symptoms of erectile dysfunction by 71 per cent Another research conducted in 78 sedentary men revealed how 60 minutes of walking a day (on average three and a half days a week) improved their sexual behaviour, including duration, adequate functioning and satisfaction What's more, research found that women with polycystic ovarian syndrome, which can reduce sex drive, improved their sex drive for 16 weeks with daily resistance training Exercise can help men and women enhance their sexual appetite, work and efficiency. This may also help to decrease the risk of men developing erectile dysfunction. Exercise provides amazing benefits from the inside out and can enhance almost any aspect of your wellbeing. Regular physical activity can increase hormone output which makes you feel happier and helps you sleep better. It can also enhance the look of your skin, help you lose weight and keep it off, reduce the risk of chronic disease and improve your sex life. If you're doing a single sport or following the 150-minute exercise rule per week, you'll eventually boost your health in several ways.

Chapter 7: CONCLUSION There are two concepts of health and fitness which go hand in hand. Our health is our physical, mental and emotional wellbeing as a whole. In comparison, fitness is a state of control over our bodies. And we can be physically, mentally and emotionally fit. Health and wellbeing may also be seen as a means of gaining the power of our bodies. Health and fitness is a very essential aspect of life which includes physically and mentally fitting body. An individual can improve his or her health and fitness with the aid of a healthy diet and regular exercise. Good health means a person is healthy physically and mentally, and fitness refers to the individual's ability to meet environmental demands. The person who has good health and fitness will completely enjoy his / her life. Health and health is the real wealth an individual should attain to live a harmonious and happy life. A person without both will face many difficulties and quickly see their real money spent on their health problems. Health and fitness are not about the physical appearance of muscle, but also about being physically, psychologically and emotionally fit, which can have a huge effect on your everyday life. Since earlier days, people like our grandparents have maintained good health care and fitness by nutritious eating and a healthier lifestyle. The early generation was more unaware of their fitness and wellbeing, but the situation has recently changed a lot. A better understanding of the value of fitness and wellbeing has helped us work seriously on this issue and find ways to remain healthier. The crucial step towards fitness is to keep yourself calm and comfortable. It will help you to some degree, be mentally as well as physically fit. Exercises and other types of exercise, such as dance, yoga, etc., are the perfect ways to keep active and these activities, in effect, will enable you to be relaxed and composed. Health and fitness play a key role in keeping you and the people around you both happy and safe. Stop such bad habits that not only destroy your body and mind but also harm the people around you, psychologically as well as physically. You can maintain health and fitness by daily workouts, nutritious

foods and other healthy behaviours.